The Best Supplements for Migraine Relief

Migraine is a complex neurological event influenced by various biochemical factors. Increasing evidence shows that certain nutrient deficiencies—in nutrients like magnesium and CoQ10—can trigger or worsen migraine attacks. In this deep dive, we explore the science behind these key ingredients used in quality migraine supplements and discuss why using bioavailable, properly dosed forms is crucial.

The Best Form of Magnesium for Migraine Relief

Magnesium plays a crucial role in nerve function, muscle relaxation, and blood vessel regulation—all of which are key in the pathogenesis of migraine. However, the effectiveness of magnesium supplementation largely depends on its formulation. Inorganic formulations (such as magnesium oxide) tend to be less bioavailable than organic ones (such as glycinate and citrate).

Even within organic forms, differences exist. Magnesium citrate, while well absorbed, often exhibits a pronounced laxative effect that can lead to gastrointestinal discomfort. For migraine prevention, magnesium glycinate is the preferred choice due to its high absorption and minimal laxative side effects. Using a bioavailable form like magnesium glycinate ensures that adequate levels of this critical mineral reach the bloodstream and brain tissue, where it can help stabilize neuronal excitability and reduce the risk of migraine attacks.

The “Super Trio” of Migraine Relief: Coenzyme Q10 (CoQ10), Curcumin, and Piperine

CoQ10 is a powerhouse antioxidant essential for mitochondrial energy production. When CoQ10 levels dip, brain cells can struggle to meet their energy demands—a situation that may trigger migraine attacks. Clinical research has shown that supplementing with CoQ10 can reduce headache frequency and disability, especially in younger populations.

Curcumin, the active compound in turmeric, is renowned for its anti-inflammatory properties. Inflammation is a key trigger in migraines, and curcumin helps modulate inflammatory cytokines. However, curcumin's poor bioavailability is a known issue—enter piperine, a compound found in black pepper that enhances curcumin absorption dramatically (up to 2,000%!). Together, they work synergistically to boost antioxidant defenses and reduce neurogenic inflammation, which may lower migraine risk.

Recent studies have begun to identify the synergistic effects of curcumin and coenzyme Q10 supplementation in migraine prevention. When used together, they create a synergistic effect that boosts mitochondrial function and reduces oxidative stress which helps stabilize energy production and quells neurogenic inflammation—both key factors in migraine prevention. At Mindset, we believe that combining these ingredients is a game-changer, paving the way for a more proactive approach to migraine relief.

Alpha Lipoic Acid Benefits for Migraine Prevention

Alpha lipoic acid (ALA) is another potent antioxidant that supports mitochondrial function and helps reduce oxidative stress—a known trigger for migraines. Research suggests that ALA supplementation can reduce both the frequency and intensity of migraine attacks, making it a valuable component in a comprehensive migraine prevention strategy.

Honorable Mentions

B-Complex and Riboflavin

B-complex vitamins, especially riboflavin (vitamin B2), have been studied for their potential to reduce migraine frequency. While some studies indicate that riboflavin may help stabilize energy production in the brain, the overall efficacy is mixed. Being water-soluble, these vitamins are generally safe to take as your body simply purges excess through the urine; however, many brands include excessive amounts as marketing fodder, which can result in noticeable side effects (like changes in urine color and strong odor). 

Other notable mentions:

• Feverfew: Although popular in migraine lore, feverfew isn't particularly well-established as a proven preventative for migraine - a majority of studies haven't found it to be more effective than a placebo. Additionally, as an aromatic herb it tends to oxidize quickly, which renders any potential effectiveness obsolete in migraine relief.
• Vitamin D: Despite its many health benefits, current evidence does not consistently support vitamin D for migraine prevention. Being fat soluble, vitamin D also requires careful monitoring to avoid toxicity.

Conclusion

A range of nutrient deficiencies—like those found in magnesium, CoQ10, curcumin, and alpha lipoic acid—can contribute to migraine attacks by disrupting energy metabolism, promoting inflammation, and altering neurotransmitter function. Although B-complex vitamins like riboflavin might help, over-marketing of excessively high doses offers no additional benefit and can lead to unwanted side effects. Ingredients such as feverfew and vitamin D have not consistently proven effective for migraine relief. By selecting bioavailable, properly dosed supplements, individuals can better address these nutrient gaps and potentially reduce the frequency and severity of migraine attacks.