10 Supplements for Headache Relief

6 min readDec 9, 2019

Fortunately, some dietary supplements can reduce the frequency and intensity of headaches. In many cases, what treats headaches for one person may provide little or no relief for another. Some treatment solutions may even make headaches worse for others. Therefore, consider working with your doctor to determine the best treatment option for you.

No single dietary supplement or combination of supplements has been proven to relieve headaches completely. This is because all headaches are different and have unique triggers. However, some supplements are effective in treating or minimizing headaches.

Types of Headaches

Migraine Headache

Other symptoms of migraine headaches include:

Nausea and vomiting
Increased sensitivity to light, sound and smell
Intense pain that may even wake you up from sleep

This type of headache may last from a few hours to even a day.

Migraine headaches may be triggered by:

Hormonal changes especially by women during menses
Emotional changes including anxiety, depression, excitement and shock
Physical problems such as lack of sleep, tiredness, neck tension, poor posture and overexertion
Dietary changes such as excessive or inadequate consumption of alcohol and caffeine
Medications such as sleeping pills, hormone replacement medications and contraceptives
Environmental triggers such as flickering lights, second-hand smoke, loud music, bright lights and temperature changes

Sinus Headache

Tension Headache

Tension headaches may be caused by:

Muscle tension in the shoulders, neck or face
Excessive consumption of alcohol
Eyestrain
Smoking
Fatigue
Dental problems
Stress

Cluster Headache

This type of headache causes one-sided pain. The pain associated with this type of headache occurs on one side of the head, but in clusters, hence the name. Cluster headache is often described as piercing or stabbing and can be extremely intense.

Mixed or Mixed Tension Migraine

As the name suggests, this headache has characteristics of both migraine and tension headache. The pain is usually described as dull, but constant and throbbing. It is often caused by tension on the neck or scalp.

Supplements for Headache Relief

Magnesium

This nutrient has multiple roles in the human body. It boosts metabolism, stimulates the action of enzymes, regulates ion channels and promotes nucleic acid synthesis. Experts believe magnesium reduces headaches by preventing the aggregation of platelets and minimizing vasospasm.

Studies indicate people who are prone to headaches have low levels of magnesium in their systems during the attacks. Many of them have a systemic deficiency of magnesium. Taking magnesium supplements may help lower the likelihood of having a headache.

Melatonin

Studies indicate people who are prone to headaches have low levels of melatonin during the attacks. Unlike other sleep-inducing treatments, melatonin is effective in treating headaches and has very few side effects.

The main side effects of this supplement are erratic bouts of depression, abdominal pain and daytime sleepiness. Discuss supplementation with your doctor if you have diabetes or if you are on birth control medication.

Vitamin D

Research indicates vitamin D may help prevent headaches. When combined with calcium, vitamin D can significantly lower the frequency of headaches, including migraines. The healthy dosage size for vitamin D is 46 milligrams per day.

Visit a physician to test your current levels of vitamin D before you begin supplementing. Foods rich in vitamin D include cereals, milk, liver, fish and egg yolk. This nutrient prevents headaches by minimizing neurogenic inflammatory factors.

For the best results, use an accurate scale to measure the dosage. Overdose may cause adverse side effects, including bone loss and hypercalcemia. Other side effects include weight loss, nausea, irregular heartbeat, irritability and general weakness.

Avoid supplementing with vitamin D if you have a history of kidney diseases or tuberculosis. Do not use vitamin D supplements if you are pregnant or lactating.

Turmeric

Turmeric contains curcuminoids and other compounds that minimize headaches. It also reduces the number of free radicals in the body that are also associated with headaches. The right serving size for this supplement is no more than 1,000 milligrams per day.

Overdose may cause side effects such as abdominal discomfort or stomach upset. Discuss supplementation with a physician if you have a history of hypertension, blood clotting complications and diabetes. Women in maternal condition, including breastfeeding mothers, should not take turmeric supplements.

Butterbur

Research indicates supplementing with butterbur can reduce the frequency of headaches, especially in children and adolescents. This supplement is well tolerated by users and does not cause adverse side effects. However, it may cause increased burping.

The healthy serving size for butterbur is not more than 150 milligrams per day. Lower the dosage if you experience side effects.

Ginger

This supplement has anti-inflammatory properties and may help treat pain and inflammation. Ginger plays many vital roles in the body. It supports joint, skin and cardiovascular health. It also aids in the regulation of healthy cholesterol levels in the body and supports digestion and relieves heartburns.

Ginger has similar effects as sumatriptan, a common migraine medication. Studies indicate ginger could reduce the severity and frequency of headaches. Unlike migraine medications, ginger does not cause adverse side effects. Overdose only causes abdominal discomfort.

The healthy serving portion for ginger is no more than 100 milligrams per day. However, expectant and breastfeeding mothers should avoid taking the supplement altogether. Consult a doctor before supplementing with ginger if you have a history of blood sugar problems.

Vitamin B12

This supplement has many benefits in the body. It may minimize the frequency and intensity of headaches by inhibiting the effects of nitric oxide in pain transmission. Studies indicate a link between dysfunctions in vitamin B12 pathways and headaches. The recommended serving for vitamin B12 is 200 milligrams per day.

Vitamin B6

The healthy dosage size for this supplement is 50 milligrams per day. Overdose may not cause toxicity in the body, but may cause problems maintaining balance and loss of sensation in certain parts of the body. Avoid supplementing with vitamin B6 if you are expectant or lactating.

Vitamin B9 (Folate)

The recommended dosage for vitamin B9 is between 500 and 1,000 milligrams per day. Side effects include loss of appetite, insomnia, nausea and abdominal discomfort.

Vitamin E

The best serving size for vitamin E is no more than 350 milligrams per day. Side effects associated with vitamin E supplementation include nausea, skin rash, blurry vision, abdominal discomfort and vomiting. Women who are heavy and breastfeeding mothers should avoid supplementing with vitamin E altogether.

Although supplements are considered generally safe, it is crucial to consider a few things when buying dietary products:

Always discuss supplementation with your healthcare provider before using any product
Pregnant and lactating women should not use supplements altogether unless when prescribed by a doctor
Supplements may not produce the same results in all people, and results may not occur right away
Stop supplementing if the product you are using worsens your headaches

Safety