Supplements

About supplements for migraine

Dietary supplements include nutrients such as vitamins, minerals, herbs, fish oils and probiotics. People take supplements for a variety of reasons. But it’s usually to ‘boost’ their diet or to try and help improve their health.

Some supplements have been suggested as being helpful for migraine. Many people with migraine take them to try and relieve their symptoms or prevent migraine attacks. It’s important to bear in mind that evidence about how effective they are is often limited. You should always check with your GP, pharmacist or specialist before starting a new supplement for migraine.

Why take supplements for migraine

You can take supplements alongside migraine medicines. Some people find this helps with their migraine more than taking either one alone.

Some people take supplements because they want to cut back on or avoid medicines. This can be for many reasons, including because medicines are causing side effects or they’re not helping. It might also be that you just prefer not to take medicine. Always talk to your GP or specialist first before stopping any migraine medicines.

As with preventive medicines for migraine, it takes time to see if a supplement is helping. It may take up to three months to see the full benefit.

Types of migraine supplements

There are many different supplements that have been suggested as being helpful for migraine and headache. The most common ones with some evidence of a benefit in migraine are listed below. You can try these one at a time, or at the same time. There are also products that include a combination of these nutrients.

Riboflavin (vitamin B2)

Riboflavin is also called vitamin B2. It’s thought to help maintain energy stores used by your brain. Disruption in this energy supply might be linked to migraine.

Taking high doses of riboflavin (400 mg a day) for at least three months may help prevent migraine attacks. It’s been shown to reduce the frequency of migraine attacks and how severe they are for some people.

Clinical guidelines in the UK for managing headache include riboflavin (400 mg a day) as a potential treatment for migraine.

Magnesium

Magnesium plays an important role in a range of functions in the body. It’s essential in making sure your nervous system works properly. Magnesium supplements may reduce frequency and severity of migraine attacks for some people. They may also help certain migraine medicines work better.

There are several different forms of magnesium supplements. These include:

• magnesium oxide
• magnesium citrate
• magnesium glycinate
• magnesium hydroxide.

It’s difficult to say which one works better for migraine as no studies have looked at this directly. But different types may suit different people better.

The high doses of magnesium used in supplements can cause side effects such as diarrhoea and tummy pain in some people. Certain types, such as magnesium oxide and magnesium hydroxide may be more likely to cause this. This is because they are less easily absorbed by your body. Other types, such as magnesium glycinate, have been associated with better absorption and fewer side effects.

It might be worth trying different types to see if one works better for you. Dividing your supplement into several smaller doses and taking it with food may also help to prevent side effects.

Guidelines for doctors usually recommend between 400 mg and 600 mg magnesium per day to help with migraine. It’s more than the usual recommended daily intake for magnesium. The exact dose of magnesium in your supplement is sometimes called the ‘elemental magnesium’. This should be included on the product packaging.

Co-enzyme Q10

Co-enzyme Q10 is a natural antioxidant. It helps cells in your body to produce energy, which can be used by your brain and muscles. Clinical trials have shown that co-enzyme Q10 may help to reduce frequency, severity and duration of migraine attacks.

The dose of co-enzyme Q10 that might improve migraine isn’t certain, but is thought to be at least 100 mg a day. Higher doses are often suggested. More research is needed to confirm how well co-enzyme Q10 works to prevent migraine, and what dose is best.

Other supplements

Several other supplements have been suggested as being helpful for migraine. These include the herb feverfew, omega-3 fatty acids, probiotics, and several different vitamins. There is limited evidence about how well these supplements work for migraine. More research is needed until we can say for sure whether they have any beneficial effect.

Things to consider before taking supplements for migraine

How to get migraine supplements

You can buy supplements yourself. You don’t need a prescription from a doctor. However, it’s important to check with your GP, pharmacist or specialist before starting a new supplement for migraine. They will be able to check whether it’s safe for you. They can also check whether there is any risk of interactions with any medicines you are taking.

Migraine supplements can be considered for children too. But discuss this with your child’s GP first, as recommended doses for children may differ.

Where to buy migraine supplements

It’s important to buy your supplements from a reputable place, such as a pharmacy or recognised health food store. Be careful if buying supplements online. Make sure that you have researched the company you are buying from. Some supplements bought online might not meet UK standards and can be harmful to your health.

Migraine supplements during pregnancy

Certain supplements can be beneficial to take during pregnancy. Magnesium and riboflavin are considered safe to take during pregnancy. But do check with your doctor or pharmacist what dose is safe to take during your pregnancy. They may advise taking a lower dose than normally recommended for migraine.

Coenzyme Q10 is currently not recommend during pregnancy, due to a lack of safety data. Ask your pharmacist or doctor if you’re not sure about the safety of any supplement in pregnancy.

About our information

This information has been written by The Migraine Trust Information and Support Services team. It has been reviewed by our panel of expert health professionals and people affected by migraine.

Our information has been awarded the PIF TICK quality mark for trustworthy health information.

If you have feedback on our information, please get in touch at: feedback@migrainetrust.org

References for our information are available on request.

Last reviewed: January 2025 | Next review due: January 2028