Migraine can have various causes, so it is worth taking a comprehensive approach if we want to improve our condition. Appropriate dietary measures and supplementation can help a great deal.
Which supplements may help with migraine?
First of all, it is worth improving your lifestyle and dietary habits for the better. Besides that, you know your body best, so you know which foods cause unpleasant symptoms for you – for example, digestive issues or simply a general deterioration in well-being.
Chronic inflammatory states arising, for example, as a result of damage to the intestinal barrier may be the cause of migraine attacks. An anti-inflammatory diet and supplements with anti-inflammatory effects, for example natural extracts, may be a good idea.
What is more, some supplements based on extracts show both anti-inflammatory effects and effects that lower stress levels and increase stress resilience. Of course, I am referring to
adaptogens. Rhodiola rosea, rich among other things in EGCG, rosavins, beta-sitosterol or salidroside, may be particularly effective. Stress is one of the factors involved in triggering attacks.
There is a reason why I mentioned the intestines. It is not only about the intestinal barrier, but also about permeability and
bacterial flora. These communicate with the central nervous system via serotonin, which is so important in migraine prevention. That is why
probiotics combined with colostrum (or
lactoferrin) and sodium butyrate may turn out to be more than helpful.
Why is serotonin so important? Inflammation caused by high stress exposure, food intolerances or infections may lead to a decrease in serotonin levels, or even a deficiency. This, in turn, leads to an increased risk of an attack, as well as increased sensitivity to pain, which in the case of migraine we will feel very acutely.
In addition to the factors mentioned, a deficiency of the hormone is influenced by such factors as poor psycho-physical recovery (not enough sleep and disturbances of the circadian rhythm), lack of attention to hydration, low physical activity, as well as too low intake of B vitamins (especially B2, B5, B6, B12). The intestines are also important, so take care of their proper condition. As for sleep quality, it may be a good idea to use
ashwagandha taken before falling asleep (in not too high a dose, so as not to be overly stimulating) or, if needed, melatonin.
A great addition would be supplementing with an appropriate form of
magnesium (for example, a combination of citrate and taurinate). Not only does it support psycho-physical recovery, but magnesium taurate also supports nerve conduction and has neuroprotective effects.
Vitamin D3 is important not only for immunity and bodily functions, but also for hormonal balance and the body's energy metabolism. Of course, these days too low levels of this vitamin are nothing unusual, as a significant part of the population struggles with this, even without knowing it.
In people with migraine, its level has been observed to be much lower than in "normal", healthy people. Even if it does not directly contribute to reducing symptoms, it is worth taking this into account – supplementing with vitamin D3 (preferably together with K2 + A) will certainly not hurt. It is a good idea to determine its level by testing 25(OH)D. It is no coincidence that I mentioned B vitamins. In the context of migraine, vitamin B2, which is involved in reduction and oxidation processes, seems to be particularly important. It is also important for the proper functioning of the nervous system, the secretion of tissue regulatory hormones and the body's energy metabolism.
There are also fairly good indications of the limiting effect of Garcinia mangostana extracts in migraine attacks. The ingredients contained in it have a great effect on overall energy and mitochondrial function. They also have anti-inflammatory and antidepressant effects.
Experts emphasize the potential of evening primrose, which, among other things, regulates the secretion of prostaglandins that may irritate nerve endings. Some medications used for migraine have a similar effect. This is about inhibiting cyclooxygenase (acetylsalicylic acid) in order to block excessive prostaglandin synthesis.
Statistically, in men struggling with chronic migraine, a deficiency of vitamin D3 was observed, while in women significant deficiencies of coenzyme Q10 were observed. Studies confirm that administering appropriate doses of coenzyme Q10 for three months led to a noticeable alleviation of symptoms, as well as a reduction in the frequency of migraine attacks. In some people, improvement occurred already after a month of treatment, with doses in the range of 150 mg-300 mg daily.
How can you support yourself on the nutritional side?
- make sure you are properly hydrated,
- remember to eat meals with high nutrient density,
- choose products that are as minimally processed as possible,
- keep an eye on your glycemia and remember that an excess of carbohydrates is not good for health,
- limit coffee and tea (migraine due to serotonin deficiency),
- you may want to pay attention to an anti-inflammatory diet,
- the Mediterranean diet may also be beneficial,
- get tested for hidden allergies and eliminate irritating foods,
- give up products with a high tyramine content (e.g. onion, cold cuts, dairy products, marinated meats).
