Certain supplements may help to prevent or reduce headaches, depending on the cause. Some of the most effective supplements include:
Magnesium
Magnesium helps with migraines, especially those triggered by stress or hormonal changes. We need about 200–600 mg daily. Magnesium citrate or glycinate are usually best for absorption.
Riboflavin (Vitamin B2)
Riboflavin can reduce the frequency and severity of migraine headaches, but you would need to take about 400 mg daily.
Coenzyme Q10 (CoQ10)
CoQ10 is an antioxidant that helps improve mitochondrial function, thereby reducing migraines. A dose of 100–300 mg can be taken daily.
Feverfew
Feverfew is an herb that acts as a natural pain reliever. It helps to relax the blood vessels and can reduce the frequency of migraines and the associated inflammation. A daily dose of 50-150mg can be helpful if you suffer from regular migraines.
Butterbur
Butterbur is a plant in the daisy family which can also help to prevent migraines by relaxing the blood vessels. The butterbur plant does however contain substances called pyrrolizidine alkaloids (PAs), which can damage the liver and lungs and may cause cancer, so make sure to buy products that are labelled or certified as PA-free.
Omega 3 Fatty Acids
Omega 3’s are helpful for generalised inflammation so can also be used for the reduction of headaches. Ideally your Fish oil should be certified mercury and toxicity-free and you need to ensure that you get at least 400mg of EPA and 300mg of DHA per capsule or serving. Some Omega 3 brands contain very little EPA and DHA so can work out a lot more expensive in the long run.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 6 March 2025 to learn more. (Podcast recording unfortunately not available)
Listen to my next interview on Thursday at 7.45am.