Certain vitamins, minerals, herbs, and nutrients may offer health benefits for people with migraine. You can get them through food or supplements.

The term “migraine” refers to a recurring neurological condition commonly marked by headaches that cause moderate to severe pain.

Many medications are available to treat migraine, but they may not work the same for everyone and can have unwanted side effects.

Migraine headaches can be debilitating, but a growing body of research suggests that some supplements or individual nutrients, like vitamin B2 and melatonin, may help.

This article reviews the effectiveness of several supplements for migraine headaches and provides information on how to use them.

Vitamin B2 (riboflavin) participates in many metabolic processes. In particular, it may help reduce oxidative stress in pathways involved in the development of migraine.

Oxidative stress is a state of imbalance between free radicals and antioxidants in the body that can lead to inflammatory responses, including in the brain.

How much to take

A 2019 analysis of nine studies showed that taking 400 milligrams (mg) per day of vitamin B2 for 3 months significantly decreased pain associated with migraine attacks, as well as the duration and frequency of episodes.

Generally for health, it’s recommended to take between 0.4 and 2.8 micrograms (mcg) depending on your age, sex, and whether you are pregnant or nursing. If you have a deficiency, you may need more.

Magnesium may help prevent the excessive activation of brain cell receptors and reduce pro-inflammatory signaling involved in the development of migraine.

A 2021 observational study of more than 10,000 adults found that women with the highest dietary intake of magnesium had a lower likelihood of having migraine compared with those who had the lowest magnesium intake.

Furthermore, another 2021 study of 63 people found that taking 500 mg of magnesium oxide daily for 8 weeks was about as effective at preventing migraine as the medication valproate sodium and did not have adverse side effects.

How much to take

The American Migraine Foundation recommends taking 400–600 mg of magnesium oxide supplements per day as a preventive option for migraine.

Like vitamins, this is also an essential mineral for health. Generally, the recommendation is to take between 30 and 420 mcg depending on your age, sex, and whether you are pregnant or nursing.

That said, magnesium supplements can cause diarrhea, so ask your doctor what the appropriate dose is for you.

Vitamin D may play a role in fighting inflammation in the brain. In addition, it may help improve magnesium absorption and reduce the production of substances that increase during migraine attacks.

Taking vitamin D supplements may help prevent and treat migraine attacks, particularly in people with vitamin D deficiency.

A 2021 analysis of five high quality studies found that taking vitamin D supplements significantly decreased the duration, frequency, and severity of migraine headaches compared with taking a placebo.

How much to take

A 2019 review study concluded that taking 1,000–4,000 international units (IU) per day of vitamin D might help reduce the frequency of migraine episodes.

However, more research is needed to investigate the effectiveness, safety, and dosage of vitamin D in migraine treatment.

General recommendations suggest taking between 10 and 20 mcg daily depending on age, sex, and whether you are pregnant or nursing. You can some vitamin D from the sun and some from food, so speak with your diet to see if you’re getting enough or need to supplement.

Coenzyme Q10 (CoQ10) is an antioxidant that may help protect against the oxidative stress associated with migraine. It may also help reduce levels of enzymes that increase during migraine attacks and lead to nerve inflammation.

A 2021 analysis of six studies found that coenzyme Q10 reduced the duration and frequency of migraine attacks. However, it did not reduce their severity.

In addition, combining coenzyme Q10 with other supplements, such as feverfew and magnesium also appears to be beneficial in treating migraine.

How much to take

The American Headache Society recommends starting with 300 mg daily, which can be divided into 150 mg twice a day.

That said, it’s a good idea to speak with a healthcare professional, like your doctor or pharmacist, before trying it, especially if you want to combine it with other supplements.

Feverfew (Tanacetum parthenium) is a plant in the Asteraceae family that produces beautiful flowers and has been used for centuries as a remedy for migraine.

That said, while there’s some research suggesting it might be helpful in reducing migraine episodes, the research is old, and the results are mixed.

One slightly newer study did find that supplements that combine feverfew, coenzyme Q10, and magnesium may be effective in reducing migraine, but it’s unclear whether all the components have an impact or just some.

How much to take

If you wish to give it a try, start with 50 to 300 mg twice daily. That said, it’s always a good idea to consult your doctor first, especially if you plan to combine it with other supplements.

Melatonin is a hormone released by the pineal gland in your brain at night. It helps you fall asleep. Taking the supplement may help prevent migraine attacks, possibly by protecting the brain from toxic molecules, regulating neurotransmitters, relieving pain, and more.

How much to take

Research on using melatonin in migraine prevention is still limited.

Melatonin is generally considered safe, but more studies are needed to evaluate possible side effects and effectiveness, as well as to determine the best dosage for reducing migraine. If you wish to try it, speak with your doctor first.

Omega-3 fatty acids, which include alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and (eicosapentaenoic acid) EPA, are essential for the body and have many health benefits.

ALA comes from plants, while DHA and EPA can be found in animal-based foods and algae. Examples include fatty fish, fish oils, flax seeds, chia seeds, flaxseed oil, and walnuts.

Various studies have found that eating a diet containing these fats can help reduce migraine.

Research suggests that omega-3s can reduce certain cytokines, which are proteins that play a role in inflammation and pain. DHA also appears to help reduce various pro-inflammatory compounds.

These fats also produce compounds that decrease pain and have protective effects against oxidative stress. That said, their potential for treating migraine is not fully understood.

How much to take

A 2024 meta-analysis examined 40 randomized control trials of people with migraine of an average age of 35 years and a treatment duration of 18 weeks. The data on supplementation was divided into three dosage groups:

  • <900 mg/day
  • 900-1500 mg/day
  • ≥1500 mg/day

The researchers found that people taking high dose EPA+DHA supplements experienced the greatest decrease in migraine frequency and severity.

That said, there isn’t a determined recommendation for the dosage of omega-3 specific to migraine. Generally, the recommended dosage ranges between 0.5 grams (g) and 1.4 g, depending on your sex and whether you’re pregnant or nursing.

Calcium is a vital mineral that supports bone health and helps with muscle function and other bodily processes like blood clotting and heart function.

There is limited research suggesting that not getting enough calcium might be associated with migraine. In one 2021 study, women who took calcium or magnesium saw some improvement in their migraine. That said, the same result was not evident in men.

How much to take

While not taking enough calcium (hypocalcemia) might be a migraine trigger, so may be getting too much (hypercalcemia).

There’s no recommended dose for migraine, but as calcium is an essential mineral, there are general recommendations on how much is good for your health. This ranges from 200 mg to 1300 mg daily, depending on your sex and whether you are pregnant or nursing.

Before you try a supplement to prevent or treat migraine, it’s important to consider its safety profile.

Essential vitamins and minerals like omega-3 or calcium are necessary for your general health. The other supplements listed here are also generally well-tolerated.

However, some have limited research when it comes to migraine. They may also have side effects if you take too much, as well as interactions with other medications.

Dosages for migraine-specific use may not be standardized and could become dangerous if you take them every day. For example, with some supplements, taking too much may result in kidney or liver injury.

Additionally, certain supplements may not be suitable for:

  • pregnant people
  • people who are breastfeeding or chestfeeding
  • individuals with underlying conditions
  • people on medications

When buying supplements, go for reputable brands that have been tested by a third party for purity and strength. This will help you avoid products with undisclosed ingredients or incorrect dosages.

Speak with a doctor before trying any supplement for migraine to understand potential benefits and risks, proper dosage, and potential side effects.

In addition to medication and supplements, certain dietary and lifestyle tips can help prevent migraine attacks.

These include:

  • Monitor your food and drink intake to avoid triggers.
  • Cut back on alcohol and caffeine.
  • Try not to skip meals.
  • Stay hydrated.
  • Reduce stress.
  • Limit exposure to bright lights

If these tips don’t help, or your migraine is severe, speak with your doctor about migraine medications.

What vitamin deficiency causes migraine?

More than one deficiency may be associated with migraine. In addition to magnesium, vitamin B12, and coenzyme Q10, this includes vitamin D, vitamin B3 (niacin), and vitamin B12 (cobalamin). Other deficiencies, such as carnitine, an amino acid, may also cause migraine.

What is the vitamin cocktail for migraine?

A migraine cocktail is a type of combination treatment usually administered in a medical setting, such as the emergency room, to treat severe migraine. It’s usually given via an IV and may include vitamins like magnesium along with medications such as nonsteroidal anti-inflammatory drugs (NSAIDs) and fluids.

There are also pure vitamin cocktails such as the Myers cocktail, but this is contraversial and there’s no clinical evidence that this is effective in curing any medical condition.

People who have migraine may be interested in dietary supplements to prevent or treat attacks, especially if they can’t tolerate medications.

Some research supports the use of some supplements to help with migraine. However, information on the effects of long-term use is not available in all cases.

If you are interested in trying a supplement for migraine, speak with your doctor about safety, dosage, and possible side effects.

Just one thing

Try this today: If you have migraine headaches and want to speak to your doctor about supplements, bring a list of supplement options to your next appointment.

Write down any questions you have, and remember to ask about where to purchase supplements.