This Expert-Backed Supplement Routine Could Help With Managing Migraines

The fact you are reading this suggests you may suffer from migraines (and if you’re reading it because you’re enduring one, come back later, go into a dark room, rehydrate, and take a ginger capsule, says nutritional therapist Lucy Miller). So, let’s skip the waffling and cut to the chase: what is a migraine, and why does it happen? “A migraine isn’t just a bad headache, it’s more of a neurological event,” is how Miller puts it.

“A migraine brain is a very sensitive brain. It reacts strongly to change, whether that’s a dip in blood sugar, a shift in hormones, a bad night’s sleep or being overly stressed or anxious,” she continues, adding that other triggers can include strong smells, dehydration, alcohol and caffeine. “Genetics is a big risk factor, so if a parent had them, you’re much more likely to. Hormones play a part and women are around three times more likely to have migraines than men, largely because of fluctuating oestrogen. That’s why it can be common for women to experience them around their period.”

Given their elusive and individual nature, Miller explains that there are no quick fixes for migraines. Start by giving your lifestyle a once over, ensuring you have a consistent routine that’s gentle on sensitive brains. That means going to bed and waking up at roughly the same time, regular exercise, and daily activities that help you de-stress. Nutrition is equally important: try consistent meals loaded with protein, fibre, good fats and magnesium-rich leafy greens, plus pumpkin, almonds, and oily fish. Ensure you’re getting approximately two litres of water a day, and tapering off caffeine by midday.

If that’s not enough, Miller notes that there is some evidence that supplements can help, although they take two to three months to get in gear. She recommends making sure your vitamin D is topped up and boosting magnesium first. “People with migraines often have lower magnesium levels, and it helps calm nerve signalling. Studies have generally used around 400-600mg a day.” She also suggests 400mg of vitamin B2 and 100 to 300mg of CoQ10, both of which support energy and cellular production and have been shown to reduce migraines. (Miller’s only warning about B2? “Just note that it turns wee a very bright yellow!”)

Omega 3 – specifically 1 to 2 grams of combined EPA and DHA – and vitamin B6 are also on Miller’s list, thanks to their respective roles in helping reduce brain inflammation and neurotransmitters to make serotonin, dopamine and GABA. But perhaps most overlooked is the brain-gut connection. “The gut and brain are in constant two-way communication through the vagus nerve, the immune system and chemical messengers. Around 90 per cent of the body’s serotonin is made in the gut, and serotonin is closely involved in migraine,” says Miller, who also recommends taking a gut supplement with live bacteria that supports the microbiome.