These Dietary Supplements Can Really Help Migraines
Migraine is an estimated severe headache characterized by throbbing pain and sensitivity to light and sound, affecting 10% of people worldwide. The frequency of migraines can vary from person to person: some experience them once or twice a year; some have more than 15 years of experience per month. If you suffer from migraines, it may help to seek help from a professional who can offer recommendations for treating the condition, which often include identifying triggers, trying different medications, and implementing lifestyle management techniques such as regular exercise.
While supplements are probably not a replacement for a migraine treatment plan for most people, there is some evidence of their effectiveness in reducing the frequency and duration of severe headaches. Generally speaking, these supplements should be taken daily in the recommended amount for the purpose of prevention, not treatment. You should also tell your doctor, who can advise you about any potential interactions with other medications you are taking.
And don’t expect a miracle overnight. “All of these supplements… take time to work,” says Kathy Janz, a registered pharmacist and researcher for Examine.com , which reviews nutrition and supplement studies. Generally speaking, it usually takes about 1-3 months to evaluate whether the supplement is having an effect… or not. (To help you gauge the effect over time, it may be helpful to keep a daily migraine log, Janz advises.)
Here are five supplements that are often taken to relieve migraines, and what modern science can tell us about their effectiveness.
Some buffs: Butterbur
Butterbur is an herb that was briefly recommended by the American Academy of Neurology for reducing the frequency of migraine attacks. However, they later withdrew this recommendation due to concerns about liver toxicity. Liver toxicity has since been determined to be primarily due to the presence of pyrrolizidine alkaloids in the supplement, and additional steps can be taken to remove them—look for products labeled “PA-free.” Although research on butterbur is limited , “they all have similar results,” Janz says, showing that it does have some positive effects on migraine sufferers.
Reduces the frequency and duration of migraines: coenzyme CoQ10.
Coenzyme Q10 is a substance that occurs naturally in the body and is responsible for a number of important functions related to food metabolism. It is also available as an over-the-counter supplement. In a recent meta-analysis , which combined six studies with a total of 371 patients, CoQ10 was found to reduce both the frequency and duration of migraines, resulting in an average of 1.5 fewer migraines per month.
“The downside of CoQ10 is that it has to be taken 2-3 times a day, and it can be difficult for people to remember,” Janz says. Pros: Most people experience minimal side effects. Con: Required dosing frequency means costs may increase.
Reduces the frequency of migraines: Magnesium
Magnesium is commonly used to reduce the frequency of migraines . It’s cheap to buy, safe to take, and there’s a moderate amount of evidence to support its effectiveness: The American Headache Society and the American Academy of Neurology give it a B rating . “Just over half the studies show an effect and the rest don’t, so it’s hard to know what’s going on.” , says Janz.
If you’re interested in trying magnesium for migraines, there are a number of different forms, each of which has a different rate of absorption into the body, which can affect their effectiveness. Some of the most common forms include magnesium oxide and magnesium citrate. Generally speaking, it’s good to start with what’s available and accessible, and move to another form if the first one doesn’t work.
Moderate effect on migraine frequency: riboflavin
Riboflavin , one of the B vitamins, plays an important role in the body’s energy production. There is also some limited evidence to suggest that it may have a modest effect in reducing the number of migraines per month. “The effect is fairly small,” says Janz, but the advantage is that it is cheap, available and generally well tolerated.
Mixed studies, risk of side effects: feverfew
Pyrethrum is an herb that has been touted for migraine relief, and some research suggests it may “enhance the treatment” of migraines . However, “the research is really mixed,” Janz says. One of the main problems is that there are many different ways to prepare pyrethrum, which vary from company to company, and any one of them can affect its effectiveness. There is also a higher risk of side effects with this supplement, including abdominal pain, diarrhea, and agitation. As a result, Jantz rarely recommends it for migraines.