7 Best Natural Vitamins and Supplements for Migraine

Although a wide range of acute and preventative medications are now available for the treatment of migraine headaches. Many patients will not significantly improve the frequency and severity of their headaches. Also, several prescription drugs for migraine treatment comes with unwanted side effects. Due to this many people start their search toward better and safe solutions and try to find Best Natural Vitamins and Supplements for Migraines.

The symptoms of migraines can make it hard to manage daily life. These intense headaches can cause nausea, vomiting, difficulty speaking, numbness or tingling, and sensitivity to light and sound. Migraine sufferers also tend to experience depression, anxiety, and sleep problems.

Why Vitamins and Supplements

There has been a growing interest and demand for natural and alternative treatments such as vitamins and supplements in recent years. To treat migraine headaches variety of natural supplements, vitamins, and herbal preparations has shown positive results.

Overall, supplements are safer than drugs. Supplements can interact with prescription medications. If you plan to take any prescription drug, consult with your doctor before taking supplements.

Sometimes, strategies for treating migraines that work for one person provide little relief for another. That’s partly because every person’s headaches are different and have unique triggers.

Excessive amounts of certain supplements can be dangerous. That’s why it’s important to work with your health care provider. They can help develop a treatment plan that works for you.

Best Natural Vitamins and Supplements for Migraine
Best Natural Vitamins and Supplements for Migraine
1. Magnesium:

Magnesium plays a vital role in multiple physiologic processes and because of this, it is a vital component in a healthy diet. Its deficiency is common in the general population. Up to half of the migraine sufferers are deficient in magnesium. The American Headache Society and American Academy of Neurology guidelines consider magnesium supplements is “probably effective” to prevent migraine headaches.

Ideally, magnesium should be obtained from foods like whole grains, dark leafy vegetables, avocados, legumes, spices, nuts, cereals, and others. However, changing one’s diet is not easy. Sometimes, it is not sufficient to raise magnesium levels because of poor absorption.

The second-best choice is to take a supplement. Magnesium comes in several different forms including magnesium hydroxide, magnesium citrate, and chelated magnesium. For better absorption, a soluble form of magnesium known as Chelated magnesium is the best option and this type of magnesium may cause fewer side effects.

Studies have shown that migraineurs have low brain magnesium during migraine attacks and may also have a systemic magnesium deficiency. Furthermore, a deficiency of magnesium may play a particularly important role in menstrual migraines. Two double-blind, placebo-controlled trials have shown that oral magnesium supplementation is effective in headache prevention.

Potential side effects

The only side effect of magnesium is an upset stomach or diarrhea. And the only people who should not take magnesium, are those with serious kidney problems.


Magnesium’s efficacy depends on a “high dose” (400-600 mg ). Starting with 400 mg of magnesium glycinate and other magnesium salts can also help.

2. Coenzyme Q10 (CoQ10)

CoQ10  is present in every membrane of all cells in the body. Coenzyme Q10 is a substance that has important functions in our bodies, like helping to generate energy in cells and protecting cells from oxidative damage. After magnesium, the deficiency of CoQ10 is the second most common deficiency in migraine sufferers.

CoQ10 was found to be low in about 1/3rd of patients studied in one study. When patients were supplemented with CoQ10, headache frequency improved. Migraine frequency was shown to be improved significantly in more than 61% of patients in one study, 50% of patients in another study, and for supporting use for migraine prevention.

Some food sources, such as meat and fish, contain CoQ10. The amounts of CoQ10 found in food are naturally less. Supplementation is required to fulfill the remaining amount. Primary dietary sources of CoQ10 include oily fish (such as salmon and tuna), organ meats (such as liver), and whole grains.

Potential side effects

Side effects of CoQ10 are rare. Some people develop insomnia or have vivid dreams. Take this supplement in the morning. The safety of CoQ10 was tested in doses of up to 900 mg.


As Per the AHS/AAN guidelines for the prevention of migraines, the recommended dosage of CoQ10 supplement is 100 mg taken three times per day.

3. Riboflavin (Vitamin B2)

Riboflavin, also known as vitamin B2, also facilitates energy production in cells and is required for converting food into energy. Vitamin B2 also works as an antioxidant helps to reduce free radicals. Lean meats, eggs, legumes, nuts, green leafy vegetables, dairy products, and milk provide riboflavin in the diet. Bread and cereals are often fortified with riboflavin.

One Belgian study of riboflavin involved 55 migraine patients. They received a daily dose of either 400 mg of riboflavin or placebo for 3 months. Of those receiving riboflavin, 59% improved by at least 50% versus 15% on placebo. However, the improvement occurred only in the third month. Don’t become alarmed if your urine becomes bright yellow when you take riboflavin.

Potential side effects

There are no serious side effects from taking 400 mg of riboflavin. When taken in high doses, riboflavin might cause diarrhea, an increase in urine.


The daily dose of 400 mg daily is probably sufficient. Taking 200mg twice per day (400mg per day).

4. Vitamin D

Vitamin D is essential for several reasons, including maintaining healthy bones and teeth. It may also protect against a range of diseases and conditions. Many scientific studies show the role of vitamin D deficiency in a wide variety of diseases. Vitamin D is actually not a vitamin, it is a hormone. It is also produced endogenously when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis. Small amounts also come from the diet. It has anti-inflammatory activities, analgesic effects may reduce nitric oxide, and assists in magnesium and calcium absorption.  

Deficiency is suspected to play a role in the mechanisms responsible for migraine and other pain syndromes. It is found that vitamin D levels are also low in chronic migraineurs.

A group of Italian researchers examined 3 groups of subjects: 116 patients with chronic migraine, 44 patients with episodic migraine, and 100 non-headache controls. Ninety-two migraine patients had vitamin D insufficiency (borderline low levels), whereas 40 had vitamin D deficiency. There was a strong inverse correlation between vitamin D levels, the severity of attacks, and migraine-related disability.

Potential side effects

Vitamin D is likely safe when taken by mouth in recommended amounts. Some side effects of taking too much vitamin D include weakness, fatigue, sleepiness, headache, loss of appetite, dry mouth, metallic taste, nausea, vomiting, and many others.


The best form is vitamin D3 (cholecalciferol) anywhere from 1,000 to 4,000 IU daily.

5. Vitamin B12

Vitamin B12 is a nutrient needed for nerve tissue health, brain function, the production of red blood cells and helps make DNA, the genetic material in all cells.

The deficiency of Vitamin B-12 has been long suspected to play a role in the development of migraines. So far, it has not been directly linked to migraines.

An Iranian study published in the journal headache compared vitamin B12 status in 70 migraine sufferers with 70 healthy people of similar age and sex. Serum levels of vitamin B12 were significantly low in migraine patients than in healthy subjects. Vegetarians and vegans are prone to be vitamin B12 deficient.

Most people who are deficient in vitamin B12 respond well to an oral supplement. A small proportion of patients do not seem to absorb vitamin B12 pills and feel better with regular (usually monthly) injections. The intramuscular injections can easily be self-administered. An intranasal form of vitamin B12 is also available but is expensive.

Potential side effects

Vitamin B12 is likely safe for most people. A high dosage of B12 (Cyanocobalamin) may cause low potassium levels in the blood (hypokalemia).


The dosage depends upon the level of vitamin B-12 deficiency. Methylcobalamin 1000 mcg supplement is sufficient to start.

6. Melatonin

Melatonin is produced naturally by the pineal gland in the brain. The release of melatonin helps us fall asleep. Melatonin supplements have been used to treat insomnia. Melatonin supplementation has shown decreased headache intensity and duration. It is widely used as a sleep aid. Sleep is nature’s way of dealing with migraines.

Melatonin has shown many benefits in many headache disorders when taken at night. Headache benefit from melatonin is thought to occur due to improved sleep, anti-inflammatory, and anti-pain properties and the positive effects on other parts of the brain involved in headache disorders.

Melatonin may be effective as an acute treatment for pediatric migraines, according to a study conducted by Dr. Amy Gelfand and her colleagues at UCSF. This was an 84-patient trial, although only 46 children completed it. Both low and high doses of melatonin were associated with pain reduction. The benefit was likely an indirect one– melatonin helped children fall asleep. And sleep can relieve a migraine attack; very often in children but also in some adults.

Potential side effects

Melatonin is generally safe for short-term use. However, it can cause side effects when people take it in more than the recommended amounts, such as an upset stomach, diarrhea, joint pain, anxiety, irritability.


One promising study published in the journal Neurology found that daily 3-mg doses of melatonin, 20-30 minutes before bedtime, are sufficient.

7. Alpha-lipoic acid

Alpha-lipoic acid (ALA), also known as thioctic acid, is present in every cell of the body and enhances mitochondrial oxygen metabolism and ATP production. ALA is a vitamin-like antioxidant, sometimes referred to as the “universal antioxidant” because it is soluble in both fat and water. It is manufactured in the body and is found in some foods, particularly in liver and yeast.

ALA is a nutraceutical agent which also has neuroprotective and anti-inflammatory effects. ALA has been proved that the thiol level remains low in migraine patients.

According to a recent study by Magis and colleagues, the daily dose of 600 mg of alpha-lipoic acid (also known as thioctic acid) was significantly better than placebo in reducing the frequency of migraine attacks, headache days, and pain severity.

Potential side effects

Alpha-lipoic acid is generally considered safe with little to no side effects. Higher doses are not recommended, as there’s no evidence that they provide extra benefits.


The usual recommended dose is 300 mg twice a day.


Keep in mind that when you start taking natural Vitamins and supplements for migraine, you may not see results right away. You may need to continue taking it for at least a month before noticing benefits.

If your new supplements seem to be making your migraines or another health condition worse, stop taking them immediately and talk to your doctor. For example, caffeine may help reduce headaches in some people but may trigger them in others.

Never assume that all vitamins, minerals, and other supplements are completely safe or that they’re of the same quality. A higher dosage of the supplement can create problems. For example, taking too much vitamin A can lead to headaches, nausea, coma, and many other severe problems.

Ask your doctor or pharmacist before deciding to try a new supplement brand or dosage.

Stay Fit, Live a Happy and Healthy Life


  1. https://www.ncbi.nlm.nih.gov/books/NBK507271/
  2. https://www.sciencedirect.com/science/article/abs/pii/S1876382017301828
  3. https://www.neurologyadvisor.com/advisor-channels/headache-migraine-advisor/greater-serum-b12-level-accompanied-by-80-decrease-in-odds-of-migraine/
  4. https://www.medscape.com/answers/1142556-171305/what-is-the-efficacy-of-riboflavin-as-a-prophylactic-treatment-for-migraine-headaches
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5432214/
  6. https://headachejournal.onlinelibrary.wiley.com/doi/abs/10.1111/j.1526-4610.2006.00626.x

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