Discovering the Mystery Behind Migraines

Migraines can be a real pain, both literally and figuratively. If you’re one of the many young women aged 20-45 who suffer from chronic migraines, you know how disruptive they can be to your life. Imagine feeling a throbbing pain that pulses with every heartbeat, or seeing flashes of light that make it impossible to focus. But did you know that certain nutrient deficiencies might be at the root of your migraine troubles? Let’s dive into the fascinating world of nutrients and uncover how they might be contributing to those pounding headaches.

Understanding Migraines and Nutrient Deficiencies

Migraines aren’t just about having a bad headache; they can cause nausea, sensitivity to light, and even visual disturbances. But what if part of the solution lies in addressing nutrient deficiencies? Research has shown that people with migraines often have multiple nutrient deficiencies compared to those without. These deficiencies can trigger and intensify migraine attacks, making life a lot harder than it needs to be. Let’s explore some key nutrient deficiencies and how you can address them to reduce your migraine frequency and severity.

Magnesium Deficiency: The Calming Mineral

Magnesium is a superhero mineral that plays a crucial role in nerve and muscle function, blood pressure regulation, and energy production. It’s also essential for the production and release of neurotransmitters like serotonin and dopamine, which are key players in migraine development. (source).

Studies have found that people with migraines often have lower magnesium levels in their blood compared to those without migraines (see the science). Moreover, magnesium supplements have been shown to help reduce the frequency and severity of migraines in some people (links to studies here).

Magnesium works its magic by relaxing the blood vessels and calming the nervous system, which can be particularly helpful during a migraine attack. It’s like giving your body a warm, soothing bath that helps wash away the tension and pain. But not all magnesium supplements are created equal. Our research and clinical experience suggest that magnesium glycinate is best absorbed and most effective for those with migraines. So, if you’re considering adding a magnesium supplement to your routine, go for the glycinate form to get the best results!

B Vitamin Deficiencies: Energizing Your Brain

B vitamins, especially B2 (riboflavin), B3 (niacin), and B12 (cobalamin), are crucial for energy production, DNA repair, and neurotransmitter synthesis. Unfortunately, many migraine sufferers have deficiencies in these essential vitamins.
But what are B vitamins and what causes their deficiency?

Riboflavin (B2) is involved in energy production and cell repair. Imagine your body as a bustling city, constantly repairing roads and buildings. People with chronic migraines may experience higher levels of cell damage, which can deplete B2 levels as the body works to repair itself. Factors like hormonal imbalances, systemic inflammation, and poor liver detoxification can all contribute to this deficiency. Supplementing with riboflavin has been shown to reduce the frequency of migraine attacks by improving the energy metabolism of brain cells. (source).

Niacin (B3) plays a role in DNA repair and the production of stress and sex hormones. Stress, whether from a demanding job or internal factors like gut dysbiosis, can deplete B3 levels. For example, a woman with hormonal imbalances might have low B3 because her body is using it up to produce excess estrogen or cope with internal stress. Niacin also helps improve blood flow by dilating blood vessels, which can help alleviate the vascular component of migraines. Additionally, certain dietary habits, such as high consumption of processed foods and low intake of nutrient-dense foods, can lead to a deficiency in niacin. (source).

Cobalamin (B12) is essential for maintaining the nervous system and producing neurotransmitters. The most common cause of B12 deficiency is an inability to absorb it in the gut. Conditions like IBS, celiac disease, and even heartburn medications can interfere with B12 absorption (see the science, here). Vegans and vegetarians are also at a higher risk of B12 deficiency since this vitamin is primarily found in animal products. Supplementing with B12 can help support nerve health and reduce the frequency of migraines. Moreover, genetic factors such as mutations in the MTHFR gene can affect B12 metabolism, leading to deficiencies despite adequate dietary intake (source).

Vitamin D Deficiency: The Sunshine Vitamin

Vitamin D isn’t just about keeping your bones strong; it’s also a potent anti-inflammatory. Imagine the warmth of the sun on your skin, helping your body produce this essential vitamin. Low levels of vitamin D have been linked to an increased risk of migraines. This is particularly true for those of us living in the northern hemisphere who don’t get enough sunlight exposure.

Vitamin D helps regulate blood sugar levels, which can spike and contribute to migraines when levels are low. Inflammation is a big player in migraines, and vitamin D helps keep it in check. But when you have chronic inflammation, your body uses up vitamin D faster than you can replenish it. Imagine your body as a battlefield, with vitamin D acting as a peacemaker that calms the chaos and restores balance.

Research has shown that people with migraines often have lower vitamin D levels compared to those without (study here, and here). Supplementing with vitamin D can help reduce inflammation and, in turn, the frequency and severity of migraines.

Taking Action: Addressing Nutrient Deficiencies

Understanding these nutrient deficiencies is just the first step. The next is to address them effectively:

• Magnesium: Opt for magnesium glycinate supplements for better absorption and effectiveness. Imagine taking a supplement that helps calm your nerves and reduce those throbbing headaches. Aim for a dosage recommended by your healthcare provider.
• B Vitamins: Consider a B-complex supplement that includes B2, B3, and B12. This can help ensure you’re getting the right amounts of these crucial vitamins. Picture these vitamins working together to energize your brain and repair your body.
• Vitamin D: Spend more time in the sun and consider taking a vitamin D supplement, especially during the winter months or if you live in a northern region. Visualize the warmth of the sun boosting your vitamin D levels and reducing inflammation.

At Soothed, we offer personalized testing to identify your specific nutrient deficiencies and recommend the best supplements and dosages for your unique needs. Our approach focuses on resolving the root causes of these deficiencies to provide long-term relief from migraines. We use the latest testing methods to uncover a full picture of the causes of your migraines and design a personalized protocol to address these underlying issues.

Ready to take the next step towards a migraine-free life? Contact our clinic today to schedule a consultation and start your journey to better health. Don’t let migraines control your life—empower yourself with the right knowledge and support.

Disclaimer: Supplements alone may not eliminate migraines. Use specific migraine testing to identify your migraine causes with the guidance of a professional. If you notice your headaches becoming more frequent or more severe, be sure to see your doctor. Your doctor can evaluate your symptoms and recommend the most effective treatment. Also, talk to your doctor or pharmacist before taking supplements to be sure they don’t interact with any other medications you may be taking.

How we reviewed this article: Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version: July 2nd, 2024

Written By: the Soothed Migraine Specialists

Edited By: Will Simpson, BAppSc, MBA.

Medically Reviewed By: Dr. Brindusa Vanta, M.D. Dr. Vanta graduated from the University of Medicine and Pharmacy Romania with a medical degree in General Medicine. She has since expanded her knowledge into Clinical Nutrition, research-based Alternative Medicine and Functional Neurology (Dr. Kharrazian Institute). Brindusa understands headaches as the symptom of an underlying cause and is passionate about identifying and addressing root-cause issues. Dr Vanta lives in Oakville, Canada and publishes in-depth medical reports on her website drvanta.com

Dr. Mary Oppenheim, M.D. Dr. Mary Oppenheim graduated from the University College of Cork, Ireland in 2009 with a medical degree in Internal Medicine and has worked in the fields of Neurology, Internal Medicine and Cardiology. Dr Oppenheim is currently a medical lecturer at the Global Medical Education Collaborative. She has been a migraine sufferer herself and understands how disabling the condition can be.

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.

Association between migraine and magnesium levels: A meta-analysis of observational studies – Magnesium and Migraines Study

Efficacy of magnesium prophylaxis in migraine without aura – Magnesium Supplementation Study

Magnesium in the prophylaxis of migraine: A double-blind placebo-controlled study – Magnesium Efficacy Study

Magnesium is involved in the production and release of neurotransmitters, including serotonin and dopamine – Magnesium Neurotransmitter Study

The impact of riboflavin (vitamin B2) on migraine prophylaxis: A randomized controlled study – B Vitamins and Migraines Study

Vitamin B2 in migraine prophylaxis: An open study – B Vitamin Supplementation Study 1

Riboflavin as a prophylactic agent in migraine: An open study – B Vitamin Supplementation Study 2

Efficacy of vitamin B2 in migraine prophylaxis: An open-label, randomized, controlled study – B Vitamin Supplementation Study 3

Low serum vitamin D is associated with higher prevalence of migraine in children: A case-control study – Vitamin D and Migraines Study 1

The role of vitamin D in migraine: A comprehensive review – Vitamin D and Migraines Study 2