What Vitamin Deficiency Causes Migraines? 3 Tips for Preventing Them

  • By Performance Lab
  • 8 minute read
What Vitamin Deficiency Causes Migraines? 3 Tips for Preventing Them

For anyone that’s ever experienced a migraine, you can attest that they’re not enjoyable—they’re more than just a “really bad headache”. In fact, migraines are actually a neurological condition that causes an intense, debilitating state that can interfere with quality of life.

And while painkillers or natural pain relievers may provide relief from the casual throbbing associated with a headache, they do little to relieve migraines.

If you’re someone who experiences migraines frequently and haven’t been able to pinpoint the cause, looking at your diet and nutrient levels could be something to consider.

In this article, we’re breaking down what you need to know about migraines and nutrient deficiencies, and giving you our best tips to prevent migraines.

What Is A Migraine?

A lot of people think migraines are just an intense version of a headache, and while they’re partially correct, a migraine is actually a neurological condition, with a headache being only one of the symptoms.

It’s a debilitating condition that affects more than 28 million people in the U.S., with women being hit harder than men 1. It affects roughly 6–8% of men and 15–25% of women, with approximately 5% of people experiencing 18 days of migraine per year 2.

Severe migraines are considered one of the most disabling chronic disorders that results in a major loss of productivity. They’re generally characterized by a one-sided (unilateral) and pulsating headache that lasts anywhere from 4 hours to 72 hours.

Some people can even experience nausea and auras that are mostly visual but can also involve other senses, as well as motor or speech deficits 2.

Typically, people who experience migraines experience some combination of the following symptoms:

  • Headaches desired as pulsating, throbbing, pounding, debilitating
  • Nausea or vomiting
  • Speech impediments
  • Numbness or tingling
  • Light or sound sensitivity

Migraines most often affect the forehead on one side, but it’s not uncommon for them to shift into a different area and/or affect both sides of the head. And for some people, symptoms can arise 1 to 2 days before the onset of a migraine in what’s called the prodrome phase; this is linked with symptoms like:

  • Cravings
  • Mood changes
  • Fatigue
  • Irritability
  • Muscle stiffness

If you’re prone to experiencing auras during migraines, you could be dealing with the following:

  • Loss of vision (temporary)
  • Speech difficulties
  • Tingling and numbness
  • Visual disturbances (seeing shapes, spots, or bright flashes)

Once the prodrome phase has passed, we enter the attack phase when the actual pain occurs. It can last anywhere from hours to days, and the intensity of symptoms varies between people. In general, people dealing with a migraine attack experience:

  • Increased light or sound sensitivity
  • Nausea or vomiting
  • Dizziness
  • Unilateral pain (pulsing or throbbing)

Causes Of Migraine

Although a migraine is usually chalked up to things like stress, the underlying causes of migraines still aren’t completely clear.

Some research suggests there is a strong genetic component to migraines, while other evidence finds that activation of the trigeminovascular system (TGVS) contributes to the pain and cortical spreading depression (CSD) underlies the aura 2.

While the causes of migraines may be unclear, there are several triggers for them, some of which include:

  • Bright lights
  • Weather extremes of severe heat
  • Dehydration
  • Pressure changes
  • Hormonal fluctuations
  • Stress
  • Intense exercise
  • Sleep deprivation
  • Medications
  • Substance abuse

But there’s also the notion that certain nutrient deficiencies can play a role in the onset of migraines.

Do Nutrient Deficiencies Cause Migraines?

While it may not be your primary cause of migraines, deficiency of certain nutrients can contribute to an increased risk of migraines, and studies show that supplementing with these nutrients can reduce the risk of experiencing a migraine.

Vitamin D

Many people know it as the sunshine vitamin and its role in immune function and bone health, but vitamin D is so much more. Research suggests that a deficiency of vitamin D may contribute to the onset of migraines due to its role in regulating inflammation.

Vitamin D is a hormone produced in the body through exposure to UVB rays from the sun. It’s involved in everything from bone health and immune function to mood, blood sugar, and cardiovascular health. But interestingly, studies find that low vitamin D levels can also increase the risk of severe headaches, and supplementation with vitamin D can help treat migraines 3.

One study found that the number of headaches experienced monthly was associated with vitamin D deficiency 3. They find that migraine frequency increases during winter months when vitamin D levels tend to fall and decrease during summer when sun exposure and vitamin D levels increase.

Several other studies also find that people who suffer from more frequent migraines tend to have vitamin D deficiency, and supplementing could help to reduce the frequency of attacks 4.

On top of that, sufficient vitamin D is also needed to absorb magnesium, and a magnesium deficiency is known to contribute to headaches and migraines.

Magnesium

As a mineral involved in more than 300 enzymatic reactions, magnesium plays an important role in the absorption and function of vitamin D, suggesting that it could be involved in the pathophysiology of headaches and migraines.

Studies suggest that low magnesium levels may contribute to headaches by promoting cortical spreading depression, altering neurotransmitter release, and promoting hyper aggregation of platelets 5. And magnesium could help prevent over-activation of brain cell receptors and reduce pro-inflammatory signaling involved in the onset of migraines 6.

IV treatment with magnesium can reduce acute migraine attacks within 24 hours after supplementation, but if you don’t have access to IV treatment, oral magnesium can also reduce the frequency and intensity of migraines 7. Studies even find that people who have the highest magnesium intake have the lowest risk of headaches and migraines 8.

B Vitamins

The B vitamins are essential for the production of energy, but it turns out that low levels of specific B vitamins may also play a role in the onset of migraines.

Vitamin B2, more commonly referred to as riboflavin, plays a significant role for mitochondria—the powerhouses of our cells—and some research suggests that mitochondrial dysfunction is linked to an increased risk of migraine, so boosting your B2 levels could help to prevent migraine onset 9.

A 2004 study published in the European Journal of Neurology found that 400 mg of riboflavin daily resulted in a significant reduction in headache frequency 10. A similar study also found that 400 mg/day of riboflavin for three months positively affects the number of days, duration, frequency, and pain score of migraines 11.

CoQ10

Coenzyme Q10, otherwise known as CoQ10, is one of the most powerful nutrients involved in the mitochondrial electron transport chain (energy production) but also functions as a powerful antioxidant in plasma membranes and lipoproteins 12. Although it’s naturally produced within cells, it can also be obtained through several animal-based food sources.

As previously mentioned, it’s been suggested that mitochondrial dysfunction can contribute to migraines due to impaired oxygen metabolism. But because riboflavin (Vitamin B2) and CoQ10 are both known to positively affect mitochondrial encephalomyopathies, they could be beneficial for treating migraines 13. Studies find that supplementation with CoQ10 can reduce migraine frequency and duration 14.

On top of that, CoQ10’s potent antioxidant properties could help protect the brain against oxidative stress linked to migraines and decrease levels of enzymes that tend to increase during migraine attacks that cause nerve inflammation 15.

A 2015 study found that just 200 mg of CoQ10 daily for 60 days reduces the duration, frequency, and pain of headaches without any side effects 16.

3 Ways To Prevent Migraines

On top of proper supplementation and restoring nutrient levels, there are a few other things you can do:

1. Stay Hydrated

Although dehydration isn’t likely to be the sole cause of a migraine, dehydration is known to lead to headaches. The mechanisms aren’t clear, but some evidence suggests that insufficient water intake leads to changes in fluid concentrations in the brain, which exerts traction on the meninges and could potentially stimulate pain receptors.

One study found that women who consumed around 2L per day of water or fluids had decreased severity, duration, and frequency of migraines 17. If you want to avoid the possibility of a dehydration headache, aim to consume half of your body weight (in pounds) in ounces of water daily.

2. Watch Your Diet

Certain food choices can aggravate or trigger headaches, so be mindful of what goes into your mouth. Chocolate, red wine (and alcohol in general), processed meats, artificial sweeteners, and some dairy products tend to be the most common culprits.

Caffeine can also trigger headaches for some people. If you can, limit consumption of these foods or avoid them altogether.

3. Try Natural Support

Although most migraines can be treated with medications, going the natural route via nutrient supplementation can be equally, if not more effective.

All of the nutrients mentioned above are key to presenting migraines, but taking other supplements to support mitochondria and immune function is also key. Want our key to migraine prevention? You’ll find it in our Performance Lab super stack:

 

  • NutriGenesis Multi: 17+ essential vitamins and minerals complexed with cofactors to boost absorption and bioactivity. With gender-specific doses, it’s designed to support overall health, well-being, and hormonal balance.
  • PL-Immune: A dynamic antioxidant and probiotic stack designed to activate five types of immune cells to restore frontline defenses and natural immune function for robust long-range health.
  • Energy: The ultimate way to nourish your mitochondria and supercharge your daily performance, Performance Lab Energy is a patented blend of natural ingredients—without caffeine—designed to upgrade your cell energy production naturally. It’s a clean, smart stack of advanced form nutrients, including CoQ10, that boosts your mitochondria to spark stim-free vitality for all-round mind-body performance.

References

  1. Lipton RB, Diamond S, Reed M, Diamond ML, Stewart WF. Migraine diagnosis and treatment: results from the American Migraine Study II. Headache. 2001;41(7):638-645.
  2. Pietrobon D, Striessnig J. Neurobiology of migraine. Nat Rev Neurosci. 2003;4(5):386-398.
  3. Song TJ, Chu MK, Sohn JH, Ahn HY, Lee SH, Cho SJ. Effect of Vitamin D Deficiency on the Frequency of Headaches in Migraine. J Clin Neurol. 2018;14(3):366-373.
  4. Ghorbani Z, Togha M, Rafiee P, et al. Vitamin D in migraine headache: a comprehensive review on literature. Neurol Sci. 2019;40(12):2459-2477.
  5. Sun-Edelstein C, Mauskop A. Role of magnesium in the pathogenesis and treatment of migraine. Expert Rev Neurother. 2009;9(3):369-379.
  6. Maier JA, Pickering G, Giacomoni E, Cazzaniga A, Pellegrino P. Headaches and Magnesium: Mechanisms, Bioavailability, Therapeutic Efficacy and Potential Advantage of Magnesium Pidolate. Nutrients. 2020;12(9):2660.
  7. Chiu HY, Yeh TH, Huang YC, Chen PY. Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials. Pain Physician. 2016;19(1):E97-E112.
  8. Meng SH, Wang MX, Kang LX, et al. Dietary Intake of Calcium and Magnesium in Relation to Severe Headache or Migraine. Front Nutr. 2021;8:653765.
  9. Kursun O, Yemisci M, van den Maagdenberg AMJM, Karatas H. Migraine and neuroinflammation: the inflammasome perspective.J Headache Pain. 2021;22(1):55.
  10. Boehnke C, Reuter U, Flach U, Schuh-Hofer S, Einhäupl KM, Arnold G. High-dose riboflavin treatment is efficacious in migraine prophylaxis: an open study in a tertiary care centre. Eur J Neurol. 2004;11(7):475-477.
  11. Chen YS, Lee HF, Tsai CH, et al. Effect of Vitamin B2 supplementation on migraine prophylaxis: a systematic review and meta-analysis (published online ahead of print, 2021 Mar 29). Nutr Neurosci. 2021;1-12.
  12. Hernández-Camacho JD, Bernier M, López-Lluch G, Navas P. Coenzyme Q10Supplementation in Aging and Disease. Front Physiol. 2018;9:44.
  13. Sándor PS, Di Clemente L, Coppola G, et al. Efficacy of coenzyme Q10 in migraine prophylaxis: a randomized controlled trial. Neurology. 2005;64(4):713-715.
  14. Zeng Z, Li Y, Lu S, Huang W, Di W. Efficacy of CoQ10 as supplementation for migraine: A meta-analysis. Acta Neurol Scand. 2019;139(3):284-293.
  15. Sazali S, Badrin S, Norhayati MN, Idris NS. Coenzyme Q10 supplementation for prophylaxis in adult patients with migraine-a meta-analysis. BMJ Open. 2021;11(1):e039358.
  16. Pucci E, Diamanti L, Cristina S, Antonaci F, Costa A. P032. Coenzyme Q-10 and migraine: a lovable relationship. The experience of a tertiary headache center. J Headache Pain. 2015;16(Suppl 1):A139.
  17. Khorsha F, Mirzababaei A, Togha M, Mirzaei K. Association of drinking water and migraine headache severity. J Clin Neurosci. 2020;77:81-84.
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