As many as 40% of people worldwide live with a headache disorder, like chronic migraine.

And I’m sad to say that I’m one of them.

So, I understand better than most when I say it can feel as if migraines run your life.

After all, dealing not only with the horrible pulsing headache but also the nausea and extreme sensitivity to lights and sounds for days to weeks at a time can damage or utterly destroy your quality of life.

And far too often, the medicines doctors prescribe to reduce migraine frequency and duration are both ineffective and come with unwanted side effects.

Fortunately, a recent paper published in Practical Neurology may offer a ray of hope to migraine sufferers everywhere. It highlights four supplements that have been tested and shown to be effective in managing chronic migraine, potentially bringing much-needed relief.

Here are the ones to try:

#1 – Butterbur

According to the research, the herb butterbur may reduce migraine frequency.

Derived from the Petasites hybridus plant, butterbur is surprisingly the most widely studied natural substance for migraine, even though most of us have probably never heard of it.

A few of the most important points to note when it comes to butterbur are:

• The American Headache Society and the American Academy of Neurology have recommended butterbur since 2012.  Their research concluded that “butterbur demonstrates effectiveness for migraine prevention and is a valid option for patients with migraine to reduce both the severity and frequency of migraine attacks.”
• In a 2022 review of available research involving randomized, double-blind and placebo-controlled clinical trials, scientists found that “with Petadolex [a popular butterbur supplement] migraine attack frequency was reduced significantly at 150 milligrams (mg)/day, and no relevant abnormal liver function was reported.”
• A second review in 2024, which delved into the results of five separate clinical trials, showed that butterbur reduced the number of headache days by ≥ 50 percent in the first three months of use. It was also well-tolerated by patients of all ages.
• That finding backs up a second 2022 review showing butterbur to be safe and effective for preventing migraines.

Butterbur can cause an allergic reaction in people who are allergic to plants like ragweed, chrysanthemums, marigolds and daisies.

#2 – CoQ10

Butterbur isn’t the only supplement they recommend for fighting the pain of chronic migraine.

The scientists also concluded that Coenzyme Q10 or CoQ10 appears to reduce headache frequency and duration.

This is likely due to the fact that a study published in the journal Neurology in 2005 found the coenzyme Q10 cut the frequency of migraines for 50% of people who took it.

Other research has concluded that some of the best supplements for migraine prevention are a combination of magnesium, riboflavin and coenzyme Q10.

The recommended doses are 500 mg magnesium, 400 mg riboflavin (vitamin B-2), and 150 mg coenzyme Q10.

#3 – Vitamin D

The scientists also found that, based on the available research, vitamin D may also help reduce headache frequency.

In fact, a study published in the International Journal of Clinical Practice in 2014 found that vitamin D levels were significantly lower in people with migraines.

#4 – Curcumin

Finally, the researchers say that it’s possible curcumin, a spice from turmeric, could provide migraine relief. However, more research is needed to confirm.

With its inflammation-reducing powers that could help you feel better overall, curcumin might be a good bet.

Previously, in 2018, a published paper associated migraines with various nutrient deficiencies. In addition to vitamin D and CoQ10, that paper listed magnesium, niacin, riboflavin, cobalamin, carnitine and alpha lipoic acid. It’s worth noting that butterbur is a source of magnesium and small amounts of niacin.

Overall, the paper concluded that “Correcting nutrient deficiencies may also be an important integrative strategy when it comes to preventing migraines.”

Sources:

Nutraceuticals to Consider for Chronic Migraine – Integrative Practitioner

The Simple Vitamin Cocktail Cure for Migraines – Easy Health Options