Migraines affect millions worldwide, disrupting daily life with throbbing headaches, sensitivity to light and sound, and nausea. While medications can help manage symptoms, nutrition and supplements offer a complementary approach to alleviate migraines and possibly reduce their frequency and intensity. Understanding the role of certain nutrients and supplements can empower individuals to adopt holistic strategies for managing this debilitating condition.
Nutrition Recommendations:
- Hydration: According to the American Migraine Foundation, about a third of people with migraine report dehydration as a migraine trigger. Optimal hydration, achieved through regular water intake, can help prevent headaches. Aim for at least 8-10 glasses of water per day and increase intake during hot weather or intense physical activity.
- Balanced Diet: A well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients that support overall health, including brain function.
- Some specific diets that have shown promise in managing migraines include the anti-inflammatory diet, the Mediterranean diet, or the low histamine diet. The National Headache Foundation also suggests trying a low-tyramine diet. It may not be for everyone, but research shows that a keto diet may help reduce migraine attacks compared with a standard diet. This means eating foods that are low in carbohydrates and high in fat, like seafood, non-starchy vegetables, and eggs. For more information on any of these diets please reach out to us at Koru we are happy to help you minimize your migraines.
- Balance blood sugars: Avoid skipping meals, as irregular eating patterns can trigger migraines in susceptible individuals. Food cravings and hunger may be the real root of the trigger. When people have food cravings due to low blood sugar, by the time they eat something, it’s often too late — a migraine attack may already be coming.
- Identify Food allergies and sensitivities: Foods that you may be sensitive to can trigger headaches and migraines and should be avoided. This can subtle and sometimes hard to detect so the best way to see if this is an issue for you is to complete the food elimination diet or complete food allergy testing with your health practitioner. If you would like to get this tested please reach out to us and we can book you in with one of our naturopath doctors.
- Magnesium: Magnesium deficiency has been linked to migraines. Incorporate magnesium-rich foods such as almonds, spinach, avocado, and legumes into your diet. Alternatively, consider magnesium supplements under the guidance of a healthcare provider. Ideally magnesium threonate as this crosses the blood brain barrier. Designs for Health has Neuromag which we have seen great results with managing migraines and headaches. To get this supplement please go to our online dispensary.
- Riboflavin (Vitamin B2): Studies suggest that riboflavin supplementation may reduce the frequency and severity of migraines. Good food sources include dairy products, eggs, lean meats, nuts, and leafy green vegetables.
- Omega-3 Fatty Acids: Found in fatty fish like salmon, walnuts, flaxseeds, and chia seeds, omega-3 fatty acids possess anti-inflammatory properties that may help alleviate migraines. Consider incorporating these foods into your diet regularly.
- Coenzyme Q10 (CoQ10): CoQ10, a compound involved in energy production within cells, has shown promise in reducing migraine frequency and severity. Consult with a healthcare provider to determine the appropriate dosage.
- Feverfew: Feverfew, an herb belonging to the daisy family, has been used traditionally to prevent migraines. Some studies suggest that feverfew supplements may reduce migraine frequency, although more research is needed to confirm its effectiveness.
- Melatonin: Melatonin, a hormone that regulates sleep-wake cycles, may help prevent migraines, particularly in individuals with sleep disorders. Speak to a healthcare provider to determine the appropriate dosage and timing for melatonin supplementation.
- Vitamin D: Some research suggests a link between vitamin D deficiency and migraines. While more studies are needed to establish a definitive connection, maintaining adequate vitamin D levels through supplementation or sensible sun exposure may be beneficial for overall health.
- Lavendar essential oil: A 2016 randomized controlled study found evidence that 3 months of lavender therapy as a prophylactic therapy, meaning taken before a migraine attack begins, reduced frequency and severity of migraine attacks. However, research is still limited.To purchase any of these supplements please go to our online dispensary.
Conclusion: While nutrition and supplements can complement conventional migraine treatments, it’s essential to approach their use with caution and under the guidance of a healthcare provider. Individual responses to dietary changes and supplements vary, and what works for one person may not be effective for another. Additionally, addressing lifestyle factors such as stress management, adequate sleep, and regular exercise is crucial for comprehensive migraine management. By adopting a holistic approach that incorporates nutrition, supplements, and lifestyle modifications, individuals can take proactive steps towards managing migraines and improving their overall quality of life.
