Millions of dollars are spent annually by Americans on medications to help stave off and reduce headache and migraine-related pain and symptoms. While drugs, both prescribed and over-the-counter, are the most popular remedy for headaches and migraine relief, they may not be the most effective and can certainly come with unwanted side effects. Natural vitamins and nutritional supplements, in some cases, have been shown to be just as effective, and sometimes even more effective, than their lab-produced counterparts. In this article, we’ll look at those proven to be most effective.
Supplementation that combines vitamins B6, B12, and folate (the active form of folic acid) has been shown to be effective in treating migraines that are accompanied by aura. Studies show that those who experience the so-called “classic migraine” (that follows a visual aura) have elevated levels of homocysteine. Homocysteine is an amino acid in the blood that, when elevated, can lead to a host of health issues, including blood vessel blockages and migraine headaches.
Levels of homocysteine rise when it is not metabolized properly; this can be caused by low levels of specific B vitamins and folic acid. Studies have shown that in addition to diets high in these vitamins, or merely supplementing with B12, B6, and folate, you can help the body process homocysteine and bring it down to a normal level, thus helping prevent classic migraines and providing migraine relief. A blood test can determine if high homocysteine is causing your migraines.
Vitamin Benefits
These supplements can help lower your risk and provide migraine relief:
- Vitamin B6 (pyridoxine): Works to stave off migraines by supporting a broad number of activities in your nervous system, breaking down sugars and starches, and metabolizing homocysteine. Food sources include avocado, bananas, beans, sunflower seeds, spinach, potatoes, tuna, cod, halibut, liver, chicken, turkey, and eggs.
- Vitamin B12: Supports the proper development of nerve cells and red blood cells and helps prevent anemia while helping metabolize protein, carbohydrates, fat, and homocysteine levels in the blood. Cyanocobalamin is a lab-made version of this vitamin that has shown to be effective, via pill and injection. Food sources of B12 include yogurt, grass-fed beef, cow’s milk, lamb, shellfish, salmon, sardines, and scallops.
- Vitamin B2 (riboflavin): Supports the production of cellular energy. B2 is an antioxidant that helps protect cells from free-radical oxygen damage and is a key component in the process of converting food to energy. A supplement taken for three months at 400 mg per day has been shown to reduce migraine onset by 50 percent in more than half of the people who take it. Riboflavin is found in lean meats, eggs, grass-fed cow’s milk, yogurt, collard greens and other green leafy vegetables, nuts, legumes, and cremini mushrooms.
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Folic Acid/Folate (a B vitamin): Helps metabolize homocysteine, supports the production of red blood cells, and ensures proper nerve function. Helps stave off some cancers, stroke, heart attack, anemia, and migraine. Good sources of folic acid include beans (lima, pinto, navy, garbanzo), lentils, spinach, collard greens, and turnip greens.
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Magnesium: Vital to health, as it plays essential roles in a wide array of physiological processes. It is absorbed in the gastrointestinal tract (more when there is less fecal matter in it) and helps facilitate the absorption of calcium. Magnesium can be found in seeds (sesame, sunflower), nuts (cashews, almonds), spices, meat, dairy products, green leafy vegetables (Swiss chard, spinach), tea, coffee, cocoa, black beans, and halibut. If too much is taken, you may experience diarrhea.
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Feverfew (Tanacetum parthenium): Has been studied more than any other supplement for its effects on migraine. It has been shown to help reduce the frequency and severity of migraines in those who take 100 mg daily. Feverfew works by relaxing blood vessels and decreasing inflammation, thereby improving blood circulation in the brain.
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Butterbur (Petasites hybridus): A perennial shrub effective for people suffering migraine (without aura) when taken for four months at 75 mg twice daily. A 2004 study showed the best response after three months, with a 58 percent reduction in attacks. A significant 71 percent of the nearly 250 people in the study responded positively to the supplement.
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Omega-3 fish oils: One of the most powerful and natural anti-inflammatories that have been shown to reduce the frequency, duration, and severity of migraines. The three fatty acids in fish oil are known as ALA, DHA, and EPA. Taking a combined dose of 1,000 mg daily can help with a host of issues, including headache and migraine.
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CoQ10 (Coenzyme Q10): Antioxidant produced by the body. Aids in boosting cellular activity by taking part in the creation of ATP (adenosine triphosphate), the major source of cellular energy. A daily regimen of 200 mg has been shown to help energy levels. CoQ10 has been shown to help reduce the onset of migraine. The best food sources include salmon, tuna, organ meats, and whole grains.
Diet and Supplementation: Great Methods for Headache Relief
Diet and supplementation are two excellent ways to get enough of the key vitamins and nutrients that are essential to help prevent, delay, and reduce the frequency, duration, and intensity of headaches (especially migraines).
The New York Headache Center offers this advice: “The efficacy of some non-pharmacologic therapies appears to approach that of most drugs used for the prevention of migraine and tension-type headaches. These therapies often carry a very low risk of serious side effects and frequently are much less expensive than pharmacologic therapies.”
Safer and cheaper are always good things when it comes to quality of life, pain reduction, and migraine relief.
