Quick answer: Migraines are a neurological condition involving brain-cell energy, inflammation, blood-vessel signaling and hormones. Prevention focuses on consistent sleep, hydration, regular meals and identifying personal triggers. Magnesium, riboflavin (vitamin B2) and CoQ10 have research for reducing migraine frequency, and feverfew and ginger are also used.
Key takeaways
Migraines involve brain-cell energy, inflammation, blood-vessel signaling and hormones.
Consistent sleep, hydration, regular meals and tracking personal triggers form the foundation of migraine care.
Magnesium, riboflavin and CoQ10 have research for lowering how often migraines happen, and they usually take a few months to judge.
What happens in a migraine
A migraine involves a wave of altered brain-cell activity (cortical spreading depression) and the release of inflammatory signals such as CGRP. It also involves changes in brain energy production and hormone shifts, especially in estrogen.
Daily habits for prevention
Keep consistent sleep and wake times, stay hydrated and include electrolytes, and eat regular meals to avoid blood sugar dips. Track triggers such as alcohol, aged cheese, MSG, artificial sweeteners and skipped meals, and work on neck and shoulder mobility and stress practices.
Nutrients and herbs with research
Magnesium matters because low levels are common in people with migraine (see who should consider magnesium). Riboflavin (B2) supports brain energy production, and CoQ10 supports mitochondria (see who should consider CoQ10). Feverfew is a traditional migraine herb that should be avoided in pregnancy.
Butterbur has been studied for prevention, but use only PA-free products. Omega-3s and curcumin support a healthy inflammatory response, and ginger has been studied for acute migraine nausea and pain.
Amounts should be individualized.
Is testing helpful?
Iron, vitamin D, magnesium and hormone patterns can be relevant, especially for menstrual or perimenopausal migraines. Functional labs are optional. They can be helpful in more complex cases.
Migraines and healthy aging
Migraines involve energy shortfalls in brain cells and bursts of neuroinflammation. Supporting mitochondria and calming inflammation may help the brain stay resilient. Related: mitochondrial health.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have migraines more than a few times a month, or if you rely on pain relievers often (which carries a risk of rebound headaches). The same is true if your migraines are linked to your cycle or perimenopause, or if you want natural prevention alongside your neurologist’s plan.
See a medical provider promptly or call 911 for the worst headache of your life, sudden headache with weakness, confusion, vision loss or trouble speaking, or headache with fever and a stiff neck.
What the research shows
Magnesium has the broadest evidence. A 2016 meta-analysis by Chiu and colleagues pooled 10 trials of oral magnesium with 789 people and found it reduced how often and how intensely migraines occurred compared with control groups. Some included studies used weak randomization methods, which lowers confidence in the size of the effect.
Riboflavin (vitamin B2) was tested by Schoenen and colleagues in 1998. Among 55 people with migraine, 400 mg a day for three months cut headache days by at least half in 59% of the riboflavin group compared with 15% on placebo, and side effects were minor. The trial was small and short.
Coenzyme Q10 was tested by Sándor and colleagues in 2005. In 42 people with migraine, 100 mg three times a day for three months led to a 50% or greater drop in attack frequency in 47.6% of the CoQ10 group compared with 14.4% on placebo. Benefits appeared mainly in the third month, and the sample was small.
Want fewer migraine days?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Would keeping a migraine diary help us find my triggers, and are magnesium, B2 or CoQ10 options for me?
Could migraine-focused nutrients interact with any of my current medications or other supplements?
Would any labs or health history details help us decide whether migraine-focused nutrients makes sense for me?
How would we tell whether migraine-focused nutrients is a good fit for me, and when should we check in again?
Frequently asked questions
What is the best natural supplement for migraines?
Magnesium, riboflavin and CoQ10 have the most research for prevention.
How long do migraine supplements take to work?
Prevention supplements often take two to three months to show their full effect.
Can food trigger migraines?
Yes, for some people. Common triggers include alcohol, aged cheese and skipped meals.
Is feverfew safe?
It is generally well tolerated but should be avoided in pregnancy and with blood thinners.
Sources
- Chiu HY, Yeh TH, Huang YC, et al. Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials. Pain Physician 2016. PMID: 26752497. https://pubmed.ncbi.nlm.nih.gov/26752497/
- Schoenen J, Jacquy J, Lenaerts M. Effectiveness of high-dose riboflavin in migraine prophylaxis. A randomized controlled trial. Neurology 1998. PMID: 9484373. https://pubmed.ncbi.nlm.nih.gov/9484373/
- Sándor PS, Di Clemente L, Coppola G, et al. Efficacy of coenzyme Q10 in migraine prophylaxis: a randomized controlled trial. Neurology 2005. PMID: 15728298. https://pubmed.ncbi.nlm.nih.gov/15728298/
- Maghbooli M, et al. Comparison between the efficacy of ginger and sumatriptan in the ablative treatment of the common migraine. Phytother Res 2014. PMID: 23657930. https://pubmed.ncbi.nlm.nih.gov/23657930/
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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