The best magnesium for tension headaches can help unwind the tight muscles and calm the overstimulated nervous system that are causing you so much grief. But with so many types of magnesium for tension headaches, which will actually make the biggest difference?
You’ve come to the right place if you deal with headaches that feel like a band pulling across your temples, a stiff neck that won’t loosen, or pressure that builds as the day goes on. Common types of magnesium recommended for this ailment include:
- Magnesium oxide
- Magnesium glycinate
- Magnesium taurate
- Magnesium citrate
- Magnesium threonate
The list goes on and on. So which type of magnesium is BEST for tension headaches? That’s magnesium chloride hexahydrate. It’s the most bioavailable form with the lowest side effects profile.
Learn more below, including why oral supplements rarely cut it and what makes Flewd Stresscare’s magnesium bath soak a must-have for migraine management. It works where the tension starts: muscles, nerves, and stress pathways. See what it can do for you today!
Does Magnesium Help With Tension Headaches?
Tension headaches are the type that feel like a dull, pressing pain around the temples, forehead, or back of the head. It’s almost as if someone has wrapped your head in a tight band and is pulling it, squeezing your head. It’s a constant pressure rather than a sharp pain.
These types of headaches can be caused by long hours at a desk, poor posture, stress, jaw clenching, eye strain, and not enough rest. All of these things leave muscles in the neck, shoulders, and scalp stuck in a constant state of low-level tension.
So how does magnesium help with tension headaches? This mineral influences hundreds of processes in the body, one of which is muscle relaxation. It also supports nerve signaling. It’s through these two pathways that magnesium can help ease tension headaches.
Someone who is deficient in magnesium will find that their muscles have a harder time loosening up. This keeps tension locked in place. But magnesium also supports a stronger stress response, so common triggers can’t cause as much tension in the first place.
It’s important to set your expectations - magnesium is not a painkiller. Instead, it addresses the underlying conditions that let tension headaches form in the first place. Think of it as a form of long-term prevention.
What’s the Best Magnesium for Tension Headaches?
You probably already know that not all forms of magnesium are made equal. The form matters, how it absorbs matters, and where it acts in the body matters.
So, which type of magnesium is best for tension headaches? Just like which magnesium is best for hypothyroidism or the best magnesium for fatigue, you’ll likely get different answers on the best magnesium for tension headaches. Here are the most commonly recommended forms:
Magnesium Chloride
This is the most bioavailable form of magnesium, and it’s why we think it’s the best magnesium for tension headaches. It’s known for encouraging muscle relaxation and nervous system regulation.
Magnesium chloride helps release tight neck, shoulder, and scalp muscles (where tension headaches start). It’s especially effective when used topically, since it reaches problem areas without stressing digestion. We’ve made it easy to use with our stress relief bath soak formulas.
Magnesium Citrate
Magnesium citrate is commonly used for digestion and constipation. While it does absorb reasonably well, it tends to pull water into the intestines - that’s how it has a laxative effect.
But, this can also cause an upset stomach before it does much for muscle tension. It’s not a strong choice for headaches rooted in neck or jaw tightness. Learn more about magnesium chloride vs magnesium citrate in our blog.
Magnesium Glycinate
People often say magnesium glycinate is gentler on the stomach and can be quite helpful for general stress support. But is it the BEST magnesium for stress? We still think magnesium chloride holds that title.
Nevertheless, magnesium glycinate can encourage a general sense of calm throughout the body and mind. Its effects are more systemic than targeted, though. Our blog has a separate comparison of magnesium aspartate vs glycinate if you’re curious about the differences.
Magnesium Malate
This form of magnesium is often used for fatigue and muscle soreness because malic acid plays such a direct role in energy production. In this sense, magnesium malate could be the best magnesium for tension headaches if you feel yours are linked to overall exhaustion. But, it might not move the needle enough for those whose tension headaches are the result of other triggers.
Magnesium Oxide
Magnesium oxide makes sense when you think about which magnesium is best for tension headaches since it has such a high level of elemental magnesium. The problem is, it absorbs poorly - so you’re not really getting more magnesium in the end unless you use a ton of it.
Much of it passes through the body unused, which limits its effectiveness. It’s rarely helpful for tension headaches and often causes digestive discomfort at higher doses.
Magnesium Sulfate
You might know magnesium sulfate better as epsom salt. It’s among the most popular choices for topical use because it’s so cheap and readily available.
Despite feeling really relaxing, though, magnesium sulfate is not the best magnesium for tension headaches. Our magnesium chloride vs magnesium sulfate comparison does a good job explaining why.
Basically, magnesium sulfate has a low level of bioavailability and is notorious for leaving people feeling lightheaded or drained. Magnesium chloride is just a better epsom salt alternative.
Magnesium Taurate
This form combines magnesium with taurine, an amino acid linked to cardiovascular and nervous system support. It can help calm stress responses, but we have very little evidence showing it works for tension headaches specifically. It’s more indirect than other forms.
Magnesium Threonate
Last but not least, there’s magnesium threonate. This is a unique form capable of crossing the blood-brain barrier and supporting cognitive function. That said, it’s more well-known for its use for focus or memory instead of muscle relaxation.
Side Effects of Oral Magnesium for Headaches
Once you’ve narrowed it down to the best magnesium for tension headaches you’ll want to start looking for supplements. Unfortunately, the vast majority are pills and powders - and oral magnesium can often cause more harm than good.
Common side effects include loose stools, stomach cramping, bloating, and nausea. Magnesium citrate and oxide are more likely to cause digestive issues before they provide noticeable relief. Even gentler options can feel hit-or-miss, though, because absorption rate is so low.
That’s why many people turn to topical magnesium instead. You can deliver the mineral through your skin to bypass the digestive system (and those uncomfortable side effects), all while enjoying higher bioavailability.
How to Use Topical Magnesium for Tension Headaches
Most topical magnesium products come as balms, lotions, or sprays. These are great for targeted relief for muscle soreness, but coverage is limited and absorption time is short. We’ve found that full-body soaks work better because they give muscles time to release and they let magnesium absorb across a much larger surface area.
Flewd Stresscare makes natural bath soaks designed to deliver real, lasting relief. Every formula combines magnesium chloride hexahydrate with targeted nutrients depending on what’s driving your tension.
For instance, our Anxiety Destroying formula can help if you stress and jaw clenching are the root cause of your headaches. Or, try the Ache Erasing soak if tight shoulders or a stiff neck are the triggers. Our Insomnia Ending soak supports a calmer wind-down ritual if you have trouble sleeping at night, and think exhaustion could be the issue.
There are bundles available so you can try them all and find the formula that works best for your tension headaches. All soaks provide the nutrients your body needs for up to 5 days. Here’s how to use magnesium for tension headaches with Flewd Stresscare:
- Use a warm (not hot) bath to avoid triggering dizziness
- Pour one full pouch into the tub and let it dissolve
- Soak for at least 15 minutes to allow muscles to relax
- Focus on slow breathing while soaking
- Use up to 3 times per week or anytime you feel a tension headache building
Don’t let tension headaches dictate your day. Fight the discomfort with Flewd Stresscare!
“We loved all of the different salts. I felt like I just meditated for hours after 15 min!” - Becca
“These smell wonderful and are super relaxing I can just feel all my stress melt away when I use these. I can really tell a difference between using these and just some epsom salts and essential oils which I use to use.” - Amanda
“This was the best soak I’ve ever had. It definitely relieved my stress or anxiety. I felt so calm and relaxed and sleepy.” - Sylvette
Closing Thoughts on Which Magnesium is Best for Tension Headaches
It’s clear the best magnesium for tension headaches isn’t the form most people are relying on. Magnesium chloride is the #1 choice when you consider bioavailability and side effects. It calms the nervous system, loosens tight muscles, and doesn’t cause new problems.
Whether you’re looking for a muscle bath soak or an anxiety bath soak, we have a formula tailored to your needs here at Flewd Stresscare. Join thousands of people who rely on our bath soaks to feel their best on a daily basis!
Frequently asked questions
Can magnesium deficiency lead to migraines?
Yes. Low levels of magnesium are often linked to migraines because this mineral is responsible for helping regulate nerve signaling and muscle contraction. In other words, the nervous system becomes more reactive and muscles never fully loosen up. This can trigger headaches.
How much magnesium for tension headaches should I take?
There isn’t a single perfect dose. Many people struggle with oral magnesium because of stomach side effects, so topical use is often preferred. We’ve found that consistency matters more than high doses - use our soaks 2-3 times a week.
How long does it take for magnesium to ease headaches?
Some people notice relief the same day, especially with topical magnesium. Others find that the benefits build slowly over several days as muscles relax more easily and baseline tension drops.
How do different types of headaches respond to magnesium?
Tension headaches tend to respond best because magnesium supports muscle relaxation and nervous system balance. Magnesium may help with migraines as well, but set your expectations. Triggers and responses vary more from person to person.
Is magnesium oxide or magnesium glycinate better for headaches?
Glycinate is usually easier on digestion and more useful than oxide, which absorbs poorly. But neither is the best magnesium for tension headaches. That’s magnesium chloride.
Which magnesium is good for tension headaches?
Magnesium chloride is the best magnesium for tension headaches, especially when used topically. It absorbs really well through the skin and addresses the two culprits behind tension headaches - overly tight muscles and an overreactive nervous system.
