Migraine can be prevented or relieved with a few dietary supplements

Migraine is one of the most widespread neurological diseases, and it turns out that diet and lifestyle play a significant role. Supplementation with magnesium, vitamin D, Q10, vitamin B2, alpha-lipoic acid, and probiotics may relieve migraines or reduce the number of migraine days, according to a new meta-analysis published in Neurological Sciences. It is also essential to identify which nutrients the individual migraine patient lacks and aim at taking supplements that optimize blood levels of these substances.

There are various theories about what triggers migraine attacks. These include drastic changes in the brain’s electrical activity, oxidative stress, changes in blood vessels, low blood sugar, inflammation, dysfunctions in the mitochondria that produce cellular energy, as well as the release of neurotransmitters like glutamate and electrolyte imbalances. During a migraine attack, increased production of the signaling molecule nitric oxide (NO) is also observed, which dilates blood vessels. Since women are more prone to migraines than men, hormonal balance also plays a role.
Although diet is crucial, research results on the effectiveness of dietary supplements in migraine prevention and treatment have been inconsistent. This may be due to factors such as providing supplements where no deficiency was present, using doses that were too low, or using poor-quality supplements that could not effectively optimize blood levels of the nutrient in question. The purpose of the new systematic review and meta-analysis was therefore to examine how various supplements influence the number of monthly migraine attacks, as well as the duration and severity of the attacks.
Researchers reviewed 22 relevant randomized, placebo-controlled studies, which showed that supplementation with magnesium, vitamin D, Q10, vitamin B2, alpha-lipoic acid, and probiotics can relieve migraines or reduce the number of migraine days by way of different mechanisms, as outlined below:

Magnesium

Magnesium’s beneficial effects may be due to its vital role in regulating nerve impulses, muscle relaxation, and maintaining electrolyte and calcium balance. Magnesium also protects cells from excessive stimulation by the neurotransmitter glutamate. Additionally, magnesium plays a role in the estrogen balance and the activation of vitamin D.
Magnesium is primarily found in fiber-rich diets and coarse greens. However, unbalanced diets, ultra-processed foods, stress, type 2 diabetes, and certain medications contribute to the widespread magnesium deficiency problems.
For supplementation, one can take 200 mg of magnesium with meals 1-3 times daily. It is essential to choose supplements with magnesium forms that are organic and easily absorbed and to avoid magnesium oxide, which primarily acts as a laxative.

Vitamin D

Most of the cells in the body and brain have vitamin D receptors that regulate around 10% of our genes and many different metabolic processes. It is believed that vitamin D counteracts migraines by regulating inflammation and reducing nitric oxide (NO) production. Vitamin D may also influence the release of neurotransmitters such as serotonin and dopamine, which are linked to migraines. Additionally, vitamin D’s role in magnesium absorption is important.
Vitamin D deficiency is common due to insufficient sun exposure, as we can only produce it in the summer when the sun sits sufficiently high in the sky. Aging, dark skin, obesity, diabetes, and genetic variations can also make it difficult to synthesize or convert vitamin D into its active form. Vitamin D supplements provide a precursor to this active steroid form. Moreover, official recommendations for vitamin D intake are often too low to optimize blood levels of the nutrient, and the need for vitamin D varies from person to person.
Studies suggest that taking 25-100 micrograms of vitamin D daily may have a positive effect. Supplements in capsule form, where vitamin D is bound to oil, offer the best absorption.

Q10

Q10 is a coenzyme that is crucial for the cellular energy production inside the mitochondria. It also serves as a powerful antioxidant that protects cells and tissues from oxidative stress.
Although the body is able to synthesize Q10, the endogenous synthesis declines with age. Both cholesterol-lowering statins and alendronate used to treat osteoporosis inhibit the body’s Q10 synthesis. The same goes for mitochondrial diseases.
Supplementing with Q10 appears particularly beneficial for migraine sufferers with mitochondrial dysfunction. In these cases, relatively high doses of around 100 mg three times daily may be needed. It is recommended to choose a pharmaceutical-grade Q10 supplement with documented bioavailability.

Vitamin B2 (riboflavin)

Vitamin B2 is essential for energy metabolism, the nervous system, and brain function.
B2 is primarily found in organ meats like liver, whole grains, eggs, dairy products, nuts, and vegetables. It is believed that vitamin B2 may relieve migraines by supporting the brain’s energy reserves. A trial dose of up to 400 mg of vitamin B2 daily for three months can help determine its effectiveness.

Alpha-lipoic acid

Alpha-lipoic acid (ALA), found in all cells, plays a role in energy metabolism and serves as a potent antioxidant.
It is believed that ALA may relieve migraines and support treatment by improving mitochondrial and endothelial cell functions.
Placebo-controlled studies have used up to 300 mg of ALA twice daily for 12 weeks to achieve this effect. It is important to note that these doses are significantly higher than standard recommendations.

Probiotics

Probiotics include lactic acid bacteria, bifidobacteria, and other beneficial microorganisms that support a healthy gut microbiome.
A well-balanced gut microbiome is crucial for digestion and also significantly affects the production of neurotransmitters such as serotonin. There is a close connection between the gut, the nervous system, the endocrine system, and the immune system. The function of this so-called gut-brain axis plays a crucial role in overall health.
Gut flora imbalances are primarily caused by poor diet, antibiotics, painkillers, and stress. These factors can also lead to leaky gut syndrome, where undigested proteins (such as gluten) and other food particles enter the bloodstream, triggering inflammatory responses that may contribute to migraines.
Probiotic supplements are thought to help prevent migraines by restoring gut flora imbalances.

Selenium

Selenium supplementation may also be relevant as a complementary therapy in the prevention and treatment of migraines. A placebo-controlled study published in Frontiers in Nutrition found that selenium supplementation reduced migraine frequency and severity.
In this study, participants took 200 micrograms of selenium daily for 12 weeks. It is believed that selenium’s positive effects are mainly due to its strong antioxidant properties.

References:

Mahtab Karami Talandashti et al. Effects of selected dietary supplements on migraine prophylaxis: A systematic review and dose-response meta-analysis of randomized controlled trials. Neurological Sciences 2025

Izabela Domitrz and Joanna Cegielska. Magnesium is an important Factor in the Pathogenesis and Treatment of Migraine – From Theory to Practice. Nutrients 29 January 2022

Endocrine Center. The Link Between Headaches and Vitamin D deficiency.

Arghavan Balali et al. The effect of selenium supplementation on oxidative stress, clinical and physiological symptoms in patients with migraine: a double-blinded randomized clinical trial. Frontiers in Nutrition. 2024