Welcome, Migraine Warriors!
If you’re reading this, chances are you’re seeking effective ways to prevent those debilitating migraines. You’re in the right place! Our new migraine clinic in Burleigh Heads, Gold Coast, is dedicated to helping young women find real relief. Today, we’re exploring eight supplements that have been scientifically proven to prevent migraines, including three that work just as well or even better than some migraine drugs. Ready to dive in? Let’s go!
Why Supplements?
Migraines can be linked to various nutrient deficiencies, often stemming from gut dysfunction or other underlying health issues. While these supplements can significantly reduce the frequency of migraines, they might not address the root cause. It’s essential to consult with a functional medicine doctor who can provide specific testing and treatment.
Morning Supplements (With Food)
Dosage: 50-80 mg daily (2 capsules)
Why it works: Riboflavin-5’-phosphate is the most metabolically active form of Vitamin B2. Research shows that it can help prevent migraines by improving mitochondrial function, which is often impaired in migraine sufferers. In a double-blind, randomized, placebo-controlled trial, riboflavin worked just as effectively as the migraine drug Sodium Valproate, with significantly fewer side effects. See the study here.
Scientific Context: Mitochondrial dysfunction has been implicated in the pathophysiology of migraines. Riboflavin-5’-phosphate plays a crucial role in mitochondrial energy production. By enhancing mitochondrial efficiency, riboflavin can reduce the frequency and severity of migraines. Sodium Valproate, while effective, often comes with a host of side effects such as weight gain, hair loss, and tremors, making riboflavin a preferable alternative for many.
2. Sublingual Vitamin B12 (Methylcobalamin)
Dosage: 5000 mcg daily for 10 days, then 1 nugget weekly for 4 weeks, then 1 monthly for maintenance
Why it works: Vitamin B12, especially in its methylcobalamin form, is crucial for nerve health and energy production. Studies show that B12 deficiency is common in migraine patients. By supplementing with B12, you can reduce the severity and frequency of migraines. Read more about the benefits of B12 here.
Scientific Context: Methylcobalamin is a form of Vitamin B12 that is better absorbed and utilized by the body compared to other forms. It supports myelin sheath health, which protects nerve fibers, and enhances energy production at the cellular level. Deficiencies in B12 can lead to increased nerve pain and frequency of migraines. By correcting these deficiencies, the overall burden of migraines can be reduced.
Dosage: 200-300 mg daily (2 capsules)
Why it works: CoQ10 is essential for energy production within cells and acts as a powerful antioxidant. In a double-blind, randomized, placebo-controlled trial with 42 patients, CoQ10 showed a 47.6% reduction in the frequency of migraines at 3 months, comparable to the drug Propranolol. Read the study here.
Scientific Context: CoQ10, or ubiquinone, is a critical component of the electron transport chain in mitochondria, where it helps produce ATP, the energy currency of cells. Propranolol, a beta-blocker, is often used to prevent migraines but can cause side effects like fatigue, depression, and sexual dysfunction. CoQ10 offers a natural alternative with fewer side effects, supporting overall mitochondrial health and reducing migraine frequency.
Dosage: 200-300 mg daily (1 capsule)
Why it works: Alpha-Lipoic Acid is an important co-factor for various enzyme complexes in mitochondria and plays a significant role in energy metabolism. Studies have shown its neuroprotective and anti-inflammatory effects, which can help reduce migraine frequency. See the study here.
Scientific Context: Alpha-Lipoic Acid (ALA) has been shown to improve mitochondrial function and reduce oxidative stress. In migraine patients, oxidative stress and mitochondrial dysfunction are common findings. ALA’s ability to cross the blood-brain barrier and exert antioxidant effects in the brain makes it a valuable supplement for migraine prevention.
5. Feverfew
Dosage: 125-150 mg daily (1 capsule)
Why it works: Feverfew has been used traditionally to prevent migraines. Studies show that it helps by inhibiting the release of serotonin and prostaglandins, substances that can trigger migraines. Read more here.
Scientific Context: Feverfew contains parthenolide, a compound that has anti-inflammatory and anti-migraine properties. By inhibiting the release of migraine-triggering substances, feverfew can reduce the frequency and intensity of attacks. It’s often compared to NSAIDs for its anti-inflammatory effects but without the gastrointestinal side effects.
Dosage: 1000 mg daily (1 capsule)
Why it works: Omega-3 fatty acids, particularly DHA, are crucial for brain health. RCT trials have found that omega-3 intake leads to a significant reduction in migraine duration and frequency. Read the study here.
Scientific Context: DHA (docosahexaenoic acid) is a major structural component of the brain and is involved in reducing inflammation. Migraine patients often have increased levels of pro-inflammatory substances. Omega-3 supplements can help balance this by increasing anti-inflammatory eicosanoids, thereby reducing the frequency and severity of migraines.
Evening Supplements (Before Bed)
Dosage: 6g daily (3 capsules)
Why it works: Magnesium levels are often low in people with migraines. Supplementing with Magnesium Threonate, which is more readily absorbed by the brain, can help reduce migraine frequency. See the study here.
Scientific Context: Magnesium is essential for numerous biochemical reactions in the brain and body. Magnesium Threonate is particularly effective because it crosses the blood-brain barrier more efficiently than other forms of magnesium. Studies have shown that magnesium supplementation can reduce the frequency of migraines, likely by stabilizing neural excitability and reducing inflammation.
8. Melatonin
Dosage: 3 mg daily (1 capsule)
Why it works: Melatonin helps regulate sleep cycles, which can be crucial for migraine prevention. A study found that melatonin was as effective as the drug Amitriptyline in reducing migraine frequency, with fewer side effects. Read the study here.
Scientific Context: Melatonin is a hormone that regulates sleep-wake cycles. Poor sleep is a common trigger for migraines. By improving sleep quality, melatonin can help prevent migraines. In the study, melatonin showed comparable effectiveness to Amitriptyline, a commonly prescribed antidepressant for migraine prevention, but with better tolerability and fewer side effects.
We hope these tips help you find relief and keep those migraines at bay! Remember, it’s always best to consult with a healthcare professional before starting any new supplement regimen.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Current Version: Jun 28th, 2024
Written By: the Soothed Migraine Specialists
Edited By: Will Simpson, BAppSc, MBA.
Medically Reviewed By: Dr. Chloe Berland, Ph.D.
Dr. Berland graduated from the University of Sorbonne Paris & Columbia University New York. She has a PhD in Neuroscience and is passionate about the pathophysiology of migraine. See Dr Berland’s published research at ResearchGate.
Dr. Naheed Ali, MD, PhD, Harvard University School of Medicine.
Dr. Naheed Ali is a physician by education and a writer by choice since 5. He earned an MD degree in 2008 and later completed Harvard Medical School’s lifestyle medicine training in 2012, before obtaining a PhD in holistic health elsewhere in 2013. He brings more than 15 years of experience working in a remote environment and has more than 15 years of health-related publications to his credit. He taught at colleges in the US where he lectured on various biomedical topics and delivered over 2000 hours of live presentations.
Sources: Soothed has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
Riboflavin-5’-Phosphate: Riboflavin-5’-Phosphate and its effects on migraine prevention
Sublingual Vitamin B12 (Methylcobalamin): Vitamin B12 deficiency and migraine
CoQ10 (Ubiquinone): CoQ10 and migraine frequency reduction
Alpha-Lipoic Acid: Alpha-Lipoic Acid’s neuroprotective effects
Feverfew: Feverfew and its role in migraine prevention
Omega-3 (High DHA): Omega-3 and migraine duration reduction
Magnesium Threonate: Magnesium Threonate and migraine frequency
Melatonin: Melatonin vs Amitriptyline for migraine prevention