Key takeaways
Some vitamins and minerals — including magnesium, vitamin B2, and vitamin D — may help lessen how often migraine attacks occur, how long they last, and how intense they feel. These effects are thought to come from reduced inflammation and oxidative stress in the brain.
Other supplements, such as coenzyme Q10, feverfew, melatonin, and omega-3 fatty acids, also show promise for migraine prevention and relief. However, more research is needed to confirm how effective they are and to determine ideal dosing.
Before adding any supplement to your routine, it’s important to talk with a healthcare professional about possible benefits, risks, drug interactions, and correct dosages. Choosing supplements that are third-party tested for quality and purity is also recommended.
Migraine is a recurring neurological condition most commonly associated with moderate to severe headaches.
While many medications are available to treat migraine, they don’t work equally well for everyone and may cause side effects.
Because migraine attacks can be highly disruptive, researchers have explored alternative and complementary approaches. Growing evidence suggests that certain nutrients and supplements — including vitamin B2 and melatonin — may offer relief for some people.
This article reviews research on supplements that may help prevent or reduce migraine attacks and explains how they’re typically used.
1. Vitamin B2 (riboflavin)
Vitamin B2 plays a role in numerous metabolic processes and may help reduce oxidative stress involved in migraine development. Oxidative stress occurs when free radicals outweigh antioxidants in the body, triggering inflammation — including in the brain.
Dosage
A 2019 review of nine studies found that taking 400 milligrams (mg) of vitamin B2 daily for three months significantly reduced migraine pain, frequency, and duration.
For general health, recommended intake ranges from 0.4 to 2.8 micrograms (mcg), depending on age, sex, and pregnancy or breastfeeding status. Higher doses may be recommended in cases of deficiency.
2. Magnesium
Magnesium may help prevent excessive activation of brain receptors and dampen inflammatory signals linked to migraine.
A large 2021 observational study involving over 10,000 adults found that women with the highest magnesium intake were less likely to experience migraine. Another study showed that 500 mg of magnesium oxide daily for eight weeks was nearly as effective as valproate sodium, a migraine medication — without notable side effects.
Dosage
The American Migraine Foundation suggests 400–600 mg of magnesium oxide daily for migraine prevention.
General dietary recommendations range from 30 to 420 mcg depending on individual factors. Magnesium supplements can cause digestive side effects, so dosing should be discussed with a healthcare provider.
3. Vitamin D
Vitamin D may help reduce brain inflammation, improve magnesium absorption, and decrease compounds that increase during migraine attacks.
Supplementing vitamin D appears especially helpful for people who are deficient. A 2021 review of five high-quality studies found that vitamin D supplementation significantly reduced migraine frequency, duration, and severity compared with placebo.
Dosage
A 2019 review suggested that 1,000–4,000 international units (IU) per day may reduce migraine frequency, though more research is needed to clarify optimal dosing.
General guidelines recommend 10–20 mcg daily, depending on age and life stage. Vitamin D can come from sun exposure, food, or supplements.
4. Coenzyme Q10 (CoQ10)
CoQ10 is an antioxidant that may help protect the brain from oxidative stress associated with migraine and reduce enzyme activity linked to nerve inflammation.
A 2021 review of six studies found that CoQ10 reduced how often migraines occurred and how long they lasted, though it did not significantly reduce pain severity.
Combining CoQ10 with other supplements, such as magnesium and feverfew, may enhance its effectiveness.
Dosage
The American Headache Society recommends starting with 300 mg per day, often split into two doses of 150 mg.
Consult a healthcare provider before combining CoQ10 with other supplements or medications.
5. Feverfew
Feverfew is a flowering plant traditionally used to help prevent migraine. While some older studies suggest benefit, findings have been inconsistent.
More recent research indicates that combination supplements containing feverfew, magnesium, and CoQ10 may reduce migraine frequency, though it’s unclear which ingredients drive the benefit.
Dosage
Typical doses range from 50–300 mg taken twice daily. Medical guidance is recommended before use, especially when combining supplements.
6. Melatonin
Melatonin is a hormone that regulates sleep and circadian rhythms. Supplementing melatonin may help prevent migraine by supporting neurotransmitter balance, reducing pain signaling, and protecting brain cells.
Dosage
Research on melatonin for migraine is limited, and ideal dosing hasn’t been firmly established. Although generally considered safe, it’s best to consult a doctor before trying it.
7. Omega-3 fatty acids
Omega-3s — including ALA, DHA, and EPA — are essential fats with anti-inflammatory properties. They’re found in foods like fatty fish, flaxseeds, walnuts, and algae.
Studies suggest omega-3s may reduce migraine frequency by lowering inflammatory cytokines and oxidative stress.
A 2024 meta-analysis found that higher doses of EPA and DHA were associated with the greatest reductions in migraine frequency and severity.
Dosage
There’s no migraine-specific dosage guideline, but general recommendations range from 0.5 to 1.4 grams per day depending on individual factors.
8. Calcium
Calcium supports bone health, muscle movement, and nerve signaling. Some evidence suggests that low calcium levels may be linked to migraine, though findings are limited.
A 2021 study found that calcium or magnesium supplementation helped reduce migraine symptoms in women, but not in men.
Dosage
There’s no established calcium dose for migraine. General recommendations range from 200–1,300 mg daily depending on age, sex, and pregnancy status. Both too little and too much calcium may cause issues.
Supplement safety and considerations
While vitamins and minerals like calcium and omega-3s are essential for overall health, supplements used specifically for migraine vary in evidence quality.
High doses may cause side effects or interact with medications, and migraine-specific dosing isn’t always standardized. In some cases, excessive intake can lead to kidney or liver damage.
Extra caution is needed for:
- pregnant or breastfeeding individuals
- people with chronic health conditions
- those taking prescription medications
Always choose supplements tested by independent organizations for purity and accuracy.
Migraine prevention tips
In addition to supplements and medications, lifestyle strategies may help reduce migraine attacks:
- track food and drink triggers
- limit alcohol and caffeine
- eat regular meals
- stay hydrated
- manage stress
- reduce exposure to bright or flashing lights
If migraines remain severe or frequent, talk with a doctor about prescription treatment options.
Frequently asked questions
Which vitamin deficiencies are linked to migraine?
Deficiencies in magnesium, vitamin D, vitamin B2, vitamin B12, vitamin B3, and CoQ10 have all been associated with migraine. Low carnitine levels may also play a role.
What is a migraine cocktail?
A migraine cocktail is a combination treatment, often given intravenously in emergency settings, that may include magnesium, fluids, NSAIDs, and other medications. Vitamin-only cocktails, such as the Myers cocktail, lack strong evidence for migraine treatment.
Bottom line
Supplements may appeal to people with migraine who don’t tolerate medications well or want additional prevention options.
While research supports some supplements, long-term safety and effectiveness data are still limited.
Always consult a healthcare professional before starting supplements for migraine to ensure safety and appropriate dosing.
