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Migraines, intense headaches often accompanied by throbbing pain and heightened sensitivity to light or sound, impact approximately 10% of the global population. The frequency of migraines varies widely—some individuals experience them once or twice annually, while others endure more than 15 episodes monthly. For those struggling with migraines, consulting a healthcare professional is advisable. They can provide guidance on managing the condition, which may involve identifying triggers, testing different medications, and adopting lifestyle changes like consistent exercise.
Although supplements may not replace a comprehensive migraine treatment plan for most individuals, some evidence suggests they can help reduce the frequency and intensity of severe headaches. Typically, these supplements are intended for daily use at recommended doses, focusing on prevention rather than immediate relief. It’s also crucial to consult your doctor to avoid potential interactions with other medications you may be taking.
Don’t anticipate instant results. “All of these supplements...require time to take effect,” explains Katie Jantz, a registered pharmacist and researcher at Examine.com, a platform dedicated to analyzing nutrition and supplement studies. Generally, it takes about 1-3 months to determine if a supplement is effective. (Jantz recommends maintaining a daily migraine journal to track progress and assess impact over time.)
Below are five commonly used supplements for migraine relief, along with insights from current scientific research on their efficacy.
Potential Benefits: Butterbur
Butterbur, an herbal remedy, was once endorsed by the American Academy of Neurology for its ability to decrease migraine frequency. However, the recommendation was later retracted due to concerns about liver toxicity. It has since been discovered that the toxic effects stem from pyrrolizidine alkaloids present in the herb, and these can be eliminated—opt for products labeled "PA-free." Despite
Decreases Migraine Frequency and Duration: Coenzyme CoQ10
Coenzyme Q10, a naturally occurring compound in the body, plays a vital role in metabolizing food and is also available as an over-the-counter supplement. A recent meta-analysis, encompassing six studies with 371 participants, found that CoQ10 effectively reduced both the frequency and duration of migraines, resulting in an average reduction of 1.5 migraines per month.
“The drawback of CoQ10 is that it needs to be taken 2 to 3 times daily, which can be challenging for some to remember,” Jantz explains. On the positive side, most users report minimal side effects. However, the frequent dosing can lead to higher costs over time.
Decreases Migraine Frequency: Magnesium
Magnesium is widely used to reduce the frequency of migraines. It’s affordable, safe, and backed by a moderate level of evidence, earning a B rating from the American Headache Society and the American Academy of Neurology. “Slightly more than half of the studies demonstrate positive results, while the others do not, making it difficult to draw definitive conclusions,” Jantz notes.
If you’re considering magnesium for migraine relief, there are various forms available, each with different absorption rates that may influence their efficacy. Common options include magnesium oxide and magnesium citrate. It’s often best to start with an affordable and accessible form and switch if the initial choice doesn’t yield results.
Mild Reduction in Migraine Frequency: Riboflavin
Riboflavin, a key B vitamin, is essential for energy production in the body. Some limited evidence indicates it may slightly reduce the monthly occurrence of migraines. “The impact is relatively small,” Jantz states, but it’s affordable, easy to find, and typically well-tolerated.
Inconsistent Research and Potential Side Effects: Feverfew
Feverfew, an herb often promoted for migraine relief, has studies suggesting it may "improve migraine treatment." However, Jantz notes, “the findings are highly inconsistent.” A significant issue is the variability in preparation methods, which differ by manufacturer and can influence its efficacy. Additionally, this supplement carries a higher risk of side effects, such as stomach pain, diarrhea, and restlessness. Consequently, Jantz seldom recommends it for migraine management.
