Evidence-Based Natural Supplements for Migraine
- Alexander Olaussen
- Sep 25, 2024
- 6 min read
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Overview of evidence-based articles on migraine management
Migraines
Migraines are more than just headaches; they are complex neurological events that can significantly impact one's quality of life. Read more about migraine here. Characterised by intense, throbbing pain often accompanied by nausea, visual disturbances, and sensitivity to light and sound, migraines affect millions of people worldwide. While prescription medications are commonly used to prevent or treat migraine attacks, some individuals seek natural alternatives or complementary therapies to manage their symptoms. This blog post explores various dietary supplements that have been studied for their potential role in migraine management.
Understanding Migraines
Before delving into supplements, it's essential to understand that migraines are multifaceted. Triggers can range from hormonal changes and stress to certain foods and environmental factors. Effective management often requires a comprehensive approach, including lifestyle modifications, stress management techniques, and, in some cases, medication.
The Role of Supplements
Dietary supplements are not a cure for migraines, but some have shown promise in reducing the frequency or severity of attacks. It's crucial to consult a healthcare provider before starting any supplement regimen, as interactions with medications and side effects are possible.
1. Magnesium
What It Is:
Magnesium is a mineral involved in over 300 biochemical reactions in the body, including nerve function and muscle contraction.
Evidence:
Several studies suggest that magnesium supplementation can reduce the frequency of migraine attacks, particularly in individuals with low magnesium levels. A daily dose of 400–600 mg of magnesium citrate is commonly recommended in research settings.
Considerations:
High doses may cause gastrointestinal side effects like diarrhoea. People with kidney problems should use caution.
2. Riboflavin (Vitamin B2)
What It Is:
Riboflavin is a B-vitamin essential for energy production and cellular function.
Evidence:
Clinical trials have shown that taking 400 mg of riboflavin daily may reduce the frequency and duration of migraines. The effect may take several months to become noticeable.
Considerations:
Riboflavin is generally well-tolerated but can cause bright yellow urine.
3. Coenzyme Q10 (CoQ10)
What It Is:
CoQ10 is an antioxidant that plays a role in energy production within cells.
Evidence:
Some studies indicate that 100 mg of CoQ10 taken three times daily can decrease migraine frequency. The supplement may also improve mitochondrial function, which is theorised to be impaired in some migraine sufferers.
Considerations:
CoQ10 is usually safe but can interact with blood-thinning medications.
4. Feverfew
What It Is:
Feverfew is a medicinal herb traditionally used for headache relief.
Evidence:
Research on feverfew is mixed. Some studies show a reduction in migraine frequency, while others find no significant effect. Standardised extracts containing parthenolide are often used in studies.
Considerations:
Possible side effects include mouth ulcers and digestive issues. Feverfew may interact with anticoagulant medications.
5. Butterbur
What It Is:
Butterbur is a plant extract believed to have anti-inflammatory properties.
Evidence:
Studies have found that taking 50–75 mg of butterbur root extract twice daily may reduce migraine frequency. However, only extracts that are free of pyrrolizidine alkaloids (PAs), which are toxic to the liver, should be used.
Considerations:
Due to the risk of liver toxicity, it's vital to choose PA-free products and consult a healthcare provider before use.
6. Omega-3 Fatty Acids
What It Is:
Omega-3s are essential fatty acids found in fish oil that have anti-inflammatory effects.
Evidence:
Some research suggests that omega-3 supplementation can reduce the severity and duration of migraines, although more studies are needed.
Considerations:
Omega-3s can interact with blood-thinning medications and may cause gastrointestinal discomfort in some individuals.
7. Melatonin
What It Is:
Melatonin is a hormone that regulates sleep-wake cycles.
Evidence:
Melatonin has been studied for migraine prevention, with some trials showing it to be as effective as certain prescription medications. A typical dose is 3 mg taken at bedtime.
Considerations:
Melatonin can cause drowsiness and may interact with other medications that affect sleep.
8. Curcumin
What It Is:
Curcumin is the active compound found in turmeric, a spice commonly used in Indian cuisine. It is known for its anti-inflammatory and antioxidant properties.
Evidence:
Preliminary studies suggest that curcumin may help reduce inflammation and oxidative stress, factors that can contribute to migraines. Some small-scale clinical trials have indicated that curcumin supplementation, especially when combined with piperine (which enhances curcumin absorption), may reduce the frequency and intensity of migraine attacks. However, more extensive research is needed to confirm these findings.
Considerations:
Curcumin is generally well-tolerated but has low bioavailability on its own. Combining it with piperine or choosing formulations designed for better absorption can be more effective. Potential side effects include gastrointestinal discomfort. Curcumin may interact with blood-thinning medications and can affect gallbladder function, so individuals with gallstones or bile duct obstruction should exercise caution.
High-quality evidence
Parohan M, Sarraf P, Javanbakht MH, Foroushani AR, Ranji-Burachaloo S, Djalali M. The synergistic effects of nano-curcumin and coenzyme Q10 supplementation in migraine prophylaxis: a randomized, placebo-controlled, double-blind trial. Nutritional neuroscience. 2021 Apr 3;24(4):317-26.
Abstract
Introduction: Migraine is a disabling neurovascular disorder characterized by increasing levels of pro-inflammatory cytokines and oxidative stress biomarkers. Curcumin and coenzyme Q10 (CoQ10) can exert neuroprotective effects through modulation of inflammation and oxidative stress. The aim of the present study was to evaluate the combined effects of nano-curcumin and CoQ10 supplementation on migraine symptoms and quality of life in migraine patients.Methods: One-hundred men and women (mean age 32 years) with episodic migraine based on the International Headache Society (IHS) criteria participated in this study. The subjects were randomly divided into four groups as (1) combination of nano-curcumin (80 mg) plus CoQ10 (300 mg), (2) nano-curcumin (80 mg), (3) CoQ10 (300 mg) and (4) the control (nano-curcumin and CoQ10 placebo included oral paraffin oil) beside usual prophylactic drugs for 8 weeks. Frequency, severity, duration of headache attacks, the headache diary results (HDR) and headache disability based on migraine-specific questionnaires were assessed at the baseline and end of the study.Results: Ninety-one of 100 patients completed the study. The results showed a significant effect of nano-curcumin and CoQ10 supplementation on frequency, severity, duration of migraine attacks and HDR compared to other groups (All P < 0.001). Nano-curcumin and CoQ10 group also had better scores in migraine-specific questionnaires at the end of the study compared to other groups (All P < 0.001). There were no side effects reported by the participants.Conclusions: These findings suggest a possible synergistic effect of nano-curcumin and CoQ10 on clinical features of migraine.
Shoeibi A, Olfati N, Soltani Sabi M, Salehi M, Mali S, Akbari Oryani M. Effectiveness of coenzyme Q10 in prophylactic treatment of migraine headache: an open-label, add-on, controlled trial. Acta Neurologica Belgica. 2017 Mar;117:103-9.
Sândor PS, Di Clemente L, Coppola G, Saenger U, Fumal A, Magis D, Seidel L, Agosti RM, Schoenen J. Efficacy of coenzyme Q10 in migraine prophylaxis: a randomized controlled trial. Neurology. 2005 Feb 22;64(4):713-5.
General Precautions
Consult a Professional: Always talk to a healthcare provider before starting any new supplement, especially if you are pregnant, nursing, or taking other medications.
Quality Matters: Choose high-quality supplements from reputable manufacturers to ensure purity and potency.
Monitor Effects: Keep a migraine diary to track the frequency and severity of attacks, which can help determine if the supplement is effective.
Conclusion
While dietary supplements may offer some relief for migraine sufferers, they should be considered as part of a broader management plan that includes medical advice and lifestyle changes. The effectiveness of these supplements can vary from person to person, and what works for one individual may not work for another. Ongoing research continues to shed light on how these natural remedies can fit into migraine management strategies.
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