Get more magnesium in your diet. Increasing magnesium intake can help reduce the number of migraines. For women that have migraines during their menstrual cycle, additional magnesium is particularly helpful. Males require 270 to 400 milligrams of magnesium a day, females require 300 milligrams a day, and breastfeeding women need 340 milligrams daily.
Magnesium-rich foods include: agar seaweed, baked potatoes, bananas, basil, beet greens, black walnuts, blackstrap molasses, bran cereals, dill weed, dried mustard, fennel seed, green leafy vegetables, legumes, marjoram, oat flour, oatmeal, sage, savory, shredded wheat, soybean flour, spinach, squash seeds, tarragon, tofu, wheat bran, whole grains and whole wheat flour, Brazil nuts, cashews, celery seed, peanuts, pine nuts, almonds, pistachio nuts, poppy seeds, pumpkin seeds, chocolate, cocoa powder, coriander and cumin seed.