Migraine is a neurological condition that causes severe, throbbing headaches. Certain supplements may help make migraine attacks less intense, likely by affecting processes—such as inflammation, the widening or constriction of your blood vessels, and the transmission of pain signals—that may cause or worsen migraine. Here’s what research says.
Magnesium plays an important role in the health and function of your nerves and blood vessels. People with migraines are more likely to have low levels of this mineral.
Research suggests that supplementing magnesium may help decrease the number of migraines you have, how severe they are, and how long they last. However, other studies’ results are mixed. More research is needed.
Dosage and side effects: The recommended dosage for treating migraines is 400-600 milligrams a day. Possible side effects include stomach pain, nausea, and diarrhea.
Vitamin B2, also known as riboflavin, is an antioxidant that helps protect against inflammation and cell damage caused by free radicals, or reactive molecules in your body. This damage is also called oxidative stress, and it may contribute to the development of migraines.
Some studies suggest that the vitamin can help decrease the frequency of migraine headaches, while other studies have found no benefit. More research is needed to better understand the role of riboflavin supplements in managing migraines.
Dosage and side effects: Riboflavin may be safe and effective at doses of 400 milligrams a day. Side effects may include mild stomach symptoms.
People with migraine are more likely to have low levels of coenzyme Q10, an antioxidant that helps decrease inflammation and protect cells from oxidative stress.
Taking co-enzyme Q10 may help reduce how often you experience a migraine and how severe the pain is, research suggests.
Dosage and side effects: Co-enzyme Q10 dosage for migraine prevention typically ranges from 100-300 milligrams per day. Higher doses may be more helpful, though more research is needed. Side effects like difficulty sleeping and upset stomach are possible.
Vitamin D plays an important role in your immune system and inflammation. Low vitamin D levels are also common among people who have migraines, with less vitamin D associated with more frequent headaches.
Studies suggest that taking vitamin D can help decrease migraine frequency and duration.
How vitamin D helps with migraines is not well understood. Some researchers believe it helps treat inflammation and oxidative stress. Vitamin D also helps your body make and use magnesium, which in turn may help prevent and treat migraines.
Dosage and side effects: It may be safe and effective to take 1,000-4,000 international units (IU) daily for migraine, with side effects unlikely.
Alpha-lipoic acid (ALA) is an antioxidant that helps reduce inflammation, provide energy to cells, and get rid of damaged cells, which suggests it may help treat or prevent migraines.
However, research is mixed: Some studies say ALA can improve migraines and reduce how often they occur. Other research shows no benefit. More research is needed to confirm whether ALA is useful for migraines.
Dosage and side effects: It may be safe to take 600 milligrams once a day for three months to help reduce migraine attacks. Side effects are unlikely at dosages under 2,400 milligrams per day, though headache, heartburn, and stomach upset may be possible.
Vitamin B12 is a vitamin that helps keep your nerve cells healthy. It also helps control the levels of a substance, called nitric oxide, that’s involved in pain transmission. People with migraine often have a vitamin B12 deficiency. Some research suggests that the less vitamin B12 you have, the more severe your migraines may be.
A study published in 2022 suggests that supplementing with vitamin B12—with or without other B vitamins—can help decrease the need for migraine medications.
Dosage and side effects: The recommended intake of vitamin B12 for adults is at least 2.4 micrograms per day. Most supplements provide much more vitamin B12—as much as 1,000 micrograms. Your body only absorbs what it needs, and you get rid of the rest through your urine, so high dosages are considered safe.
Omega-3 fatty acids help treat inflammation throughout the body and may also help with widening blood vessels, which may reduce or prevent migraine symptoms.
Research published in 2024 suggests that omega-3 supplements may significantly improve how often you experience migraines and how severe they are.
Dosage and side effects: More research is needed to understand the best dosage for the prevention and treatment of migraines, but 900-1,500 milligrams per day may be safe and effective.
Talk with a doctor or pharmacist if you are interested in taking a supplement to help treat or prevent migraines. They can help you decide if the supplement is a safe option for you, including checking for potential interactions with other medications, supplements, and substances.
Research suggests that some supplements, including magnesium, vitamin D, and coenzyme Q10, and others, may help decrease the frequency or severity of migraine attack symptoms.
Supplements may interact with migraine medications and other drugs, so talk to a healthcare provider before starting any new supplement.
