Learn About Supplements for Headache and Migraine Relief
Orders received by noon typically ship same business day. Orders received by noon typically ship same business day.
Back

Supplements for Headache and Migraine Relief

Photo of a middle-aged woman hands on temples like her head hurts.

How common do you think headaches and migraines are? Where do migraines rank among the world’s most debilitating diseases? And are there over-the-counter vitamins and supplements that have been studied for headache and migraine relief?

Headache Facts

Most people experience a headache occasionally. There are many different types of headaches, with tension headaches being the most common. The National Institute of Health identifies tension-type headaches as the second most common disease globally. (Tooth decay is number one.) Women are up to three times more likely than men to suffer headaches, and the difference is due to hormones. Tension headaches are often caused by fatigue, eyestrain, hunger, anger, stress, anxiety, or musculoskeletal neck problems, and they fall into three categories based on their frequency:

  • Episodic tension headaches are infrequent, less than one per month. Approximately 70 percent of the population experiences this type of headache.
  • Frequent tension headaches are more frequent and occur between 1 and 15 days per month. People with this type of headache often have migraine headaches, too.
  • Chronic daily headaches occur 15 or more days per month, with headaches often daily or continuous over 24 hours.

Migraine Facts

Migraines are the third most common disease globally. Migraine headaches affect 13 percent of Americans, and one in four U.S. households includes a migraine sufferer. Like headaches, they are more common in women than in men due to hormones.  The World Health Organization states that migraines are twice as likely in women. In addition to hormonal change, common triggers for migraines include fatigue, certain foods, and stress.

Types of Migraines 

The American Migraine Foundation has identified four phases of a migraine. Understanding the phase of a migraine may help recognize and manage symptoms.

  1. Prodrome – Lasting from a few hours to several days, symptoms include mood change, light or sound sensitivity, difficulty focusing and food cravings. About 60 percent of those with migraines will experience this for one day.
  2. Aura – Approximately 25 percent of migraine sufferers experience this phase. Symptoms include seeing unusual shapes or flashes of light, difficulty speaking clearly, and numbness or tingling in parts of the body. This phase typically lasts five minutes to one hour.
  3. Headache – Contrary to what we often think, migraines can occur without a headache. Common symptoms of the headache phase include pain on one or both sides of the head, nausea and sensitivity to light and sound. This can last from a few hours up to three days.
  4. Postdrome – Sometimes called the migraine hangover, about 80 percent of people with migraines experience the postdrome phase. It lasts for 1 to 2 days after the headache phase of an attack. Symptoms include feeling drained, confused and washed out for a day. Sudden head movements might briefly bring the pain back.

Without proper treatment, a migraine can take several hours to several days to run its course. Traditional medications for migraines include analgesics, anti-migraine medications, and preventive medications.  There is a danger in chronic and excessive use of these medications. In fact, medication-overuse headaches are the most common secondary headache disorder.

Lifestyle Strategies for Migraine Management

Keeping a journal of when migraines occur can help identify triggers and patterns. Some lifestyle changes may help prevent some headaches and migraines. These include:

  • Regular exercise
  • Dietary adjustments to avoid trigger foods
  • Sleep hygiene and 7-9 hours of sleep each night
  • Yoga for relaxation or meditation to aid relaxation
  • Avoidance of  loud noises and bright lights

Vitamins and Supplements for Head Comfort†

Research has shown that 50 percent of people with headaches have tried alternative treatments, such as supplements†. Some studies have explored whether certain nutrients may help support migraine frequency, duration, or related quality-of-life measures†. Results vary, and supplements should be used as part of an overall wellness plan under the guidance of a physician or health care professional.

Photo of Cooper Complete 100 mg CoQ10 Ubiquinol Supplement bottle.

100 mg CoQ10 Ubiquinol Supplement

Ubiquinol CoQ10 support for heart and cellular energy health. Bioavailable CoQ10 in a form the body can readily use.

$37.98 Add to cart

Coenzyme Q10 (CoQ10)

In two small open-label, non-randomized clinical trials in adults (one with 32 adults and one with 80 adults diagnosed with migraine headaches), CoQ10 supplementation was associated with fewer migraine days and/or reduced attack frequency compared with baseline or placebo†. However, researchers cautioned that CoQ10 needs to be taken daily, and it can take up to 3 months before the benefit is seen†.

A double-blind trial of 42 migraine patients showed that taking 300 mg CoQ10 (100 mg, three times daily) reduced migraine frequency, number of headache days, and the number of days with nausea†. In another double-blind, placebo-controlled clinical trial, 46 women diagnosed with migraines were supplemented with 400 mg of CoQ10 daily for 12 weeks or a placebo and found that CoQ10 supplementation significantly decreased the frequency, severity and duration of migraine attacks†. The study authors concluded that 400 mg of CoQ10 daily may be a complementary option for migraine headaches†. 

Interestingly, a cohort study of 1,550 children and adolescents (ages 3-22) migraine sufferers found low CoQ10 levels†. On average, CoQ10 blood levels were about 33 percent below recommended levels. Following supplementation (1 to 3 mg/kg per day) for nearly 100 days, headache frequency improved from 19.2 +/- 9.8 days per month to 10.0 to 12.5 +/- 10.8 days per month†. 46.3 percent of the patients saw a 50 percent reduction in headache frequency†. 

Coenzyme Q10 (CoQ10) is an antioxidant used at the cellular level for growth and maintenance†. It is found throughout the body, especially in the mitochondrial membranes and the heart, lungs, liver, kidneys, spleen, pancreas and adrenal glands†. Levels decrease with age and some chronic health conditions†. While CoQ10 is found in animal protein, especially organ meats such as liver, and in oily fish such as salmon, sardines, and tuna, the amounts are too small to significantly increase CoQ10 levels. (For example, 3 ounces of beef liver has approximately 4 mg of coQ10, while 3 ounces of mackerel have about 7 mg.) So, ultimately, supplements are the most common way to increase levels of CoQ10†.

Cooper Complete Products Containing CoQ10: Original multivitamins, 100mg; CoQ10 Ubiquinol standalone supplements with 50- and 100 mg levels.

Photo of Cooper Complete Iron Bisglycinate Supplement 29 mg bottle

Iron Bisglycinate Supplement 29 mg

Iron bisglycinate support for red blood cell and oxygen transport. A well-absorbed iron form designed for daily comfort.

$17.98 Add to cart

Iron Status and Headache Considerations

In addition to extreme fatigue, weakness, and pale skin, headaches are a symptom of an iron deficiency. While iron deficiency is most common in menstruating women, deficiencies are also common in people with inflammatory disease or Crohn’s disease. Regular blood donors with normal hemoglobin levels may experience low iron following donation. One study of 215 adult blood donors who had donated whole blood or red blood cells within the prior four months found it took 78 to 158 days (depending on initial ferritin level) for ferritin levels to recover after donating a unit of blood†.

A cross-sectional study of 7,880 adults (20 years and older) from the National Health and Nutrition Examination Surveys (NHANES) assessed the association of dietary iron and serum ferritin with severe headaches or migraines†. Over 20 percent of the participants reported severe headaches or migraines. They found that most younger women (20-50 years) consumed less dietary iron than the recommended daily allowance and that low dietary iron intake was inversely associated with severe headaches or migraines in this age group†.

If headaches or migraines are frequent, a clinician can help determine whether iron status or other factors may be relevant.

Cooper Complete Products Containing Iron:  Iron Bisglycinate supplement 29 mg in one capsule; Basic One With Iron and Original With Iron Multivitamin contain 18 mg.

Magnesium for Migraine Frequency Support†

Literature suggests magnesium deficiency increases headache risk†. The American Migraine Foundation reports that 400-600 mg of magnesium daily is commonly used in studies for migraine support, including migraines with aura and menstrual-related migraines†. The most common form of magnesium used, magnesium oxide, can cause side effects such as diarrhea. For this reason, chelated magnesium or slow-release magnesium may be preferred. 

A 12-week, double-blinded study followed 81 people with recurring migraines. Half received 600 mg of magnesium daily and half received a placebo. Migraine frequency declined 41.6 percent in the magnesium group compared to a 15.8 percent reduction in the placebo group†. Magnesium is a mineral involved in nerve cell function. Magnesium occurs naturally in nuts, whole grains, and dark green vegetables.

Photo of Cooper Complete 3 mg Melatonin Quick Release Supplement bottle.

3 mg Melatonin Quick Release Supplement

Melatonin support for falling asleep. Quick-release melatonin for bedtime use.

$17.98 Add to cart

Cooper Complete Products Containing Magnesium: Tableted multivitamins contain magnesium oxide monohydrate. Basic One multivitamin contains 200 mg of magnesium, while Original Multivitamin contains 660 mg of magnesium. Magnesium Glycinate provides 120 mg of chelated magnesium if additional magnesium is needed.

Melatonin and Migraine Support†

While melatonin is most often recommended to support restful sleep, it also has additional benefits. Some studies have explored melatonin in people with migraines, with findings suggesting fewer migraine days in some participants†. A randomized clinical trial of 178 adult men and women diagnosed with migraines was randomized to receive a placebo, an antidepressant (25 mg amitriptyline) or 3 mg melatonin 30 minutes before bedtime for three months. More than 50 percent of the participants who received 3 mg melatonin nightly experienced a decrease in migraines, with an average headache frequency reduction of 2.7 migraine headache days†.

Another study evaluated the impact of melatonin on primary stabbing headaches (PSH), also called ice pick or idiopathic stabbing headache. In the study, adults who took 3 mg- to 12 mg melatonin nightly for two to four months reduced stabbing headache frequency†.

The pineal gland produces melatonin, a natural hormone that regulates sleep. Melatonin has antioxidant activity and supports a healthy inflammatory response†. In addition to this study, some research suggests melatonin production might differ in people with migraines†.

Cooper Complete Products Containing Melatonin: Low Dose Melatonin supplement, 1 mg; Quick Release Melatonin supplement, 3 mg; Prolonged Release Melatonin supplement, 5 mg.

Omega-3s, Omega-6s, and Migraine Support†

In a 16-week study of 182 adult women with migraines 5-20 days per month, a three-arm, parallel-group, randomized, modified, double-blind, controlled trial looked at three diets with (omega-3 fatty acids) EPA, DHA and the omega-6 fatty acid linoleic acid altered as controlled variables. EPA and DHA are the long-chain omega-3 fatty acids associated with anti-inflammatory benefits, while linoleic acid (omega-6) is a type of polyunsaturated fat found in plant-based fats such as vegetable oil, nuts and seeds. While Omega-6 was not beneficial, in this trial, groups with higher omega-3 intake reported fewer headache days and lower headache severity compared with the control diet†.

Omega-3 and Omega-6 Fatty Acids
Omega Fatty Acid Group 1 Group 2 Group 3
Omega-3 (EPA + DHA) 1.5 g/day 1.5 g/day Maintain EPA + DHA at <150 mg/day
Omega-6 (Linoleic acid) 7% of energy (calories) Decrease linoleic acid to ≤1.8% of energy Maintain linoleic acid at 7% of energy (calories)

Blood tests and a six-item questionnaire assessing headache impact on quality of life were administered at the beginning and end of the study, and participants kept an electronic diary detailing headache frequency.

Researchers found that both Groups 1 and 2 diets reduced the frequency and severity of headaches compared to the control group, but did not significantly improve quality of life†. Group 1 (high omega-3) saw a reduction of 2 headache days per month, while Group 2 (high omega-3 and lowered omega-6) saw a reduction of 4 headache days per month†. In addition, participants in Groups 1 and 2 reported shorter headaches that were less severe than those in the control group†.

Cooper Complete Products Containing Omega fatty acids: Advanced Omega-3 supplement 1.2 g Omega 3 (720mg EPA + 480mg DHA) in two softgels. Advanced Liquid Omega 3 contains 2.6 gms Omega 3  (1.3 g EPA + 850 mg DHA + 175 DPA) in 1 measuring teaspoon.

Vitamin B2 (Riboflavin) and Migraine Support†

The B vitamin riboflavin helps convert food into energy in the body and, like CoQ10, is important for mitochondrial function. The recommended daily amount (RDA) of riboflavin for adult men is 1.3 and 1.1 mg for women. Milk and dairy are the largest dietary sources of riboflavin, followed by fortified bread and cereal.

Mitochondrial dysfunction is suspected to play a role in some types of migraines. Riboflavin supplementation has been studied, and multiple studies have shown favorable results for high levels of vitamin B2, reducing the number of migraine occurrences†. This is exciting, as riboflavin is generally considered well-tolerated when used as directed†. One example is a three-month, randomized trial of 55 people. Some were given 400 mg of B2 as compared to the placebo group. The B2 group saw a significant reduction in the number of migraine attacks per month, compared with only 15 percent in the placebo group†. Markedly, most of those given B2 experienced a reduction of two migraines per month, representing more than a 50 percent decrease in the number of migraine attacks†.

Vitamin B2 is a vitamin that plays an important role in metabolism and boosts energy production inside nerve cells†.  B2 is naturally present in many vegetables and leafy greens, nuts, wild rice and organ meats such as the liver.

Photo of Cooper Complete Vitamin D3 125 mcg (5000 IU) Supplement bottle

Vitamin D3 125 mcg (5000 IU) Supplement

Vitamin D3 support for bone and immune health.

$26.98 Add to cart

Cooper Complete Products Containing Vitamin B2:  Basic One multivitamins, 2 mg; Original multivitamins, 10 mg

Vitamin D3 Status and Migraine-Related Outcomes†

Research presented at the 58th Annual Scientific Meeting of the American Headache Society supported that vitamin D deficiency has been associated with migraine occurrence†. Overall, the investigation of the benefits of vitamin D for migraines is in the preliminary stages. However, vitamin D deficiency is common in the United States, and researchers believe many headache patients also have a vitamin D deficiency†. A meta-analysis of six randomized clinical trials and 301 patients found that vitamin D supplementation was associated with fewer headache days in some studies compared with the control group in migraine patients†. Therefore, Cooper Clinic recommends a baseline of 50 mcg (2000 IU) of vitamin D across the board.

Vitamin D is a crucial ingredient for many body functions. Chiefly, it’s best known for helping absorb calcium and promote healthy bone growth†. Talk with your physician or health care provider to test your vitamin D level and guide intake. Vitamin D is naturally present in fish, eggs, and fortified milk, and it can also be absorbed through sun exposure.

Cooper Complete Products Containing Vitamin D: Basic One and Original – 50 mcg (2000 IU); Standalone Vitamin D3 supplements with 25 mcg (1000 IU) and 125 mcg (5000 IU) softgels and 25 mcg Liquid Drop.

Probiotics and Migraine Support†

You have likely heard of the gut-brain axis. The term refers to the bidirectional relationship between the gastrointestinal tract and the central nervous system. A higher incidence of headaches in patients with gastrointestinal disorders suggests a link between gut microbiota and brain function. Research on the gut-brain axis has led to interest in probiotics for migraine support. A small study reported improvements in migraine-related outcomes in the probiotic group compared to placebo†. In that study, one measure showed a 45% reduction in migraine frequency in the probiotic group compared with placebo†.

Cooper Complete Probiotic Product:   Advanced Daily Probiotic supplement contains a synbiotic blend of 4 strains and 35 billion CFU probiotics.

Lifestyle Strategies for Migraine Management

If headaches or migraines are frequent, talk with your physician or health care provider about your overall plan, including lifestyle factors, nutrient status, and whether supplements are appropriate for you. Obtaining proper nutrients supports a healthy lifestyle, which is why Dr. Kenneth Cooper advocates taking the right nutritional supplements and eating a balanced diet.

Shop Cooper Complete

Take The Quiz

Sources:

About the Author: Cathy Sides is the Director of Customer Relations for Cooper Complete® nutritional supplements. Since joining Cooper Aerobics in 2007, she has helped customers make informed decisions about supplements. Cathy also contributes blog content focused on vitamins, supplements, and healthy living.

Printed from: https://coopercomplete.com/blog/supplements-for-migraine-relief/