Discover why taking magnesium before a psilocybin journey can help reduce headaches, ease muscle tension, and support a calmer, more embodied experience.
I’ve carried the weight of intense migraines for most of my life. I was just a young girl when these fierce, debilitating headaches would hit like storms, full-blown attacks (body convulsions, projectile vomiting and a head that felt like it would explode). These migraine attacks shaped so many of my days. But over the years, through much trial and error, many lifestyle changes, and gentle, consistent healing practices, I began to shift this pattern. One of the most profound helpers along the way was something so simple, yet so overlooked: magnesium.
This powerful mineral played a major role in easing the grip of those migraines. Over time, I also noticed that increasing the intake of magnesium before a psilocybin journey significantly reduced the likelihood of headaches during or after the experience. I’m here to share what I’ve discovered along the way. So, let’s take a closer look.
The Magnesium Tension Connection
Magnesium (Mg) plays a key role in muscle and nerve function, neurotransmitter balance, and stress regulation. It’s often called the “relaxation mineral,” and for good reason. It’s crucial in regulating muscle function and nerve signalling. A deficiency in magnesium can lead to increased excitability in the nervous system – think muscle cramps, jaw-clenching (bruxism), and that familiar tightness in the neck and shoulders. For some, it can also trigger headaches or intensify migraine episodes.
Clinically, psilocybin often induces headaches and muscle tension. During a psilocybin journey, especially for those new to the medicine or navigating deep inner healing, the body can express tension in physical ways – through jaw clenching, trembling, or tightness. Many psychonauts report experiencing these symptoms more acutely when their magnesium levels are low.
The ‘Psilocybin headache’ is something I’ve experienced firsthand. However, when I take magnesium before a psilocybin journey, my body feels far more at ease, and the clenching and headaches soften, or are gone entirely.
Magnesium is a master regulator in the nervous system. It quiets the overactive NMDA /glutamate pathways and boosts calming GABA and serotonin function.
Why Magnesium Deficiency Is So Common
Magnesium deficiency is widespread and often goes unnoticed. Modern agriculture has stripped our soil of essential minerals, and unfortunately, many people are still eating processed foods that are depleted of natural magnesium. Now, let’s add stress, excess amounts of caffeine, sugar, and certain medications to the mix, and our body’s stores deplete even faster.
In my work with SACRED SOMA, I often see people arrive for ceremony carrying years of stress, anxiety, inflammation, nutrient imbalances and more. I’m hoping to create more awareness about adopting a protocol of taking good-quality magnesium before a psilocybin journey, because this mineral becomes essential, both to soothe the body and to stabilise the nervous system.
How Magnesium Supports the Psychedelic Process
Whether you’re working with a microdose protocol or stepping into a deeper ceremonial space, magnesium before a psilocybin journey can support you in the following ways:
- Eases muscle tension – helping to reduce physical discomforts like jaw clenching or tight shoulders during the ceremony.
- Lowers the risk of psilocybin-induced headaches – by relaxing blood vessels and soothing neuromuscular tension, magnesium may help prevent the onset of headaches sometimes triggered by psilocybin.
- Calms the nervous system – supporting parasympathetic (rest and restore) activation, which allows for a more gentle, surrendered experience.
- Stabilises mood – by supporting neurotransmitter function, especially GABA and serotonin, which are both deeply involved in the psychedelic journey.
- Reduces post-journey depletion – by replenishing minerals that may be lost through emotional processing or detoxification.
Many anecdotal reports within the psychedelic community echo this: supplementing magnesium before a psilocybin journey often leads to a smoother, more embodied experience. For some, it has made the difference between a tense, physically uncomfortable session and a deeply restorative one.
I’ve heard some people say that Magnesium upsets their tummy but this usually just means they’re taking a form that’s not well absorbed by the body.
Magnesium Supplementation: Forms, Dosage, and Safety
Forms of magnesium matter for absorption and effect:
- Magnesium glycinate: Magnesium is bound to glycine (an amino acid). It is easily absorbed and thought to have calming, sleep-supporting properties. (Glycine itself has mild sedative effects.) Glycinate is often recommended for anxiety or insomnia because it may promote relaxation. This is my personal favourite, and I love a local product called Metabole (I’m not affiliated in any way, it’s simply the one I find most effective).
- Magnesium citrate: One of the most common and well-absorbed forms. Often used to raise Mg levels. It has a mild laxative effect at high doses but is generally gentle. It is also sometimes marketed as calming, though evidence for mood effects is limited.
- Magnesium oxide: A common, inexpensive form. It has poor bioavailability, so it’s not ideal for correcting deficiency. It is often used as a laxative or to treat heartburn rather than to boost magnesium stores.
- Magnesium sulfate (Epsom salt): Usually used topically in baths to relax muscles. Oral Epsom salt tastes bad and can cause diarrhoea, so it’s not typically taken as a supplement. Baths or foot soaks may provide minor skin absorption.
- Magnesium L-threonate: A newer form that crosses into the brain. Some studies suggest it may raise brain Mg more effectively and support cognitive function. It may aid memory and learning, but human data is limited.
- Magnesium malate, carbonate, orotate, etc.: Other forms exist (often found in supplements), each with different absorption profiles. For general supplementation, citrate or glycinate are widely recommended for bioavailability.
How to Supplement Mindfully
If you’re considering magnesium before a psilocybin journey, here are some gentle guidelines:
- If possible, start about 3-4 weeks before your ceremony or dose day to build up your reserves.
- Magnesium glycinate or Magnesium L-threonate are excellent forms for the nervous system and brain support.
- Avoid forms like Magnesium oxide, which are less bioavailable and can upset the stomach.
- A standard dose is around 200–400mg daily, depending on your needs, but always start low and consult your healthcare provider if you’re unsure.
Tending the Inner Garden
In addition to Magnesium, other supplements may support your body and nervous system as you prepare for a psilocybin journey. L-Theanine, a calming compound found in green tea, can help ease anxiety and support a smooth energetic entry into the experience. B Vitamins nourish the brain and support clarity and focus, while adaptogens like Rhodiola and Ashwagandha help bring balance to the stress response. Omega-3 fatty acids and Vitamin D contribute to mood stability and overall brain health, helping to ground you in a more resilient state of being. And for those wanting to support detoxification and recovery, NAC (N-Acetyl Cysteine) offers antioxidant support and may assist in the integration phase.
As always, listen to your body and consult a trusted practitioner before introducing new supplements, each soul’s journey is beautifully unique.
Add Magnesium to Your Journey Toolkit
True healing is a weaving, a remembering, of all the layers of our being: mind, body, spirit, and soul, moving together in harmony. When we nourish ourselves with nutrient-dense foods, good-quality minerals, movement, and moments of connection, mindfulness and rest, we’re creating fertile ground for transformation. Whether you’re walking with plant medicine or simply seeking to feel more like yourself again, magnesium is one of nature’s most powerful allies.
My journey with migraines taught me to honour what my body needed and to never underestimate the healing power of the basics. Taking magnesium before a psilocybin journey might just be the missing piece in your journey preparation toolkit too.
