Migraines are a complex neurological condition influenced by multiple factors, including stress, sleep, hormones, and muscle tension.
While physiotherapy, exercise, and lifestyle modifications form the foundation of migraine management, emerging research suggests that certain migraine supplements may also help reduce the frequency, duration, or intensity of migraine attacks.
This article outlines key migraine supplements that have shown promising results in migraine support, their proposed mechanisms, possible side effects, and general safety advice.
⚠️ Important: Nutritional supplements should always complement — not replace — medical and physiotherapy treatment. Please consult your healthcare professional before starting any supplement to ensure safety and suitability for your individual needs.
1. Magnesium
Proposed mechanism:
Magnesium helps regulate nerve and muscle function, supports healthy blood vessel tone, and may reduce nerve excitability associated with migraine attacks.
Typical dose in research:
400–600 mg per day
Possible side effects:
High doses may cause gastrointestinal discomfort or diarrhoea.
Natural sources:
Leafy greens, nuts, seeds, and legumes
2. Riboflavin (Vitamin B2)
Proposed mechanism:
Riboflavin supports energy production within brain cells (mitochondria) and may help improve energy metabolism in individuals prone to migraines.
Typical dose in research:
400 mg per day for 2–3 months
Possible side effects:
Generally well tolerated; may cause harmless bright yellow urine.
Natural sources:
Dairy products, eggs, lean meats, and green vegetables
3. Vitamin D
Proposed mechanism:
Vitamin D plays a role in immune regulation, inflammation control, and nerve and vascular function — all of which may contribute to migraine management.
Typical dose in research:
1,000–4,000 IU per day, depending on baseline levels
Possible side effects:
Excessive intake without medical monitoring can lead to high calcium levels or kidney stones.
Natural sources:
Sunlight exposure, fatty fish, and fortified foods
4. Coenzyme Q10 (CoQ10)
Proposed mechanism:
CoQ10 supports mitochondrial (cellular energy) function and has antioxidant properties, which may improve brain energy balance and reduce migraine frequency.
Typical dose in research:
100–300 mg per day
Possible side effects:
Generally well tolerated; mild digestive upset or difficulty sleeping in some cases.
Natural sources:
Small amounts found in meat and fish
Safety and Professional Guidance
While migraine supplements can be a useful adjunct, it’s essential to approach it safely and holistically:
- Always discuss supplementation with your GP or pharmacist before starting.
- Choose high-quality, evidence-backed products and follow recommended dosages.
- Combine supplementation with lifestyle strategies such as good sleep hygiene, hydration, posture awareness, and stress management for best outcomes.
- Monitor how your body responds — improvements often take several weeks to notice.
In Summary
For some individuals, supplementing with magnesium, riboflavin, vitamin D, and CoQ10 may offer additional support in managing migraines.
When used alongside physiotherapy, exercise, and lifestyle changes, these nutrients can contribute to a more comprehensive and preventative approach to migraine care.
If you would like to chat about how migraine supplements may help with your journey for managing your migraines, please reach out to us at Sydney Headache and Migraine Clinic.
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