Migraine Supplements: What You Need to Know

As a doctor working in Florence and as a headache specialist for the UK National Migraine Centre, I am often asked about the role of supplements in managing migraine. While supplements are not a cure, certain ones have shown evidence of helping to reduce the frequency and severity of migraine attacks.

Much of the information below is drawn from Managing Your Migraine by Dr Katy Munro (National Migraine Centre), which is an excellent resource if you’d like to learn more.

Why Supplements?

Research suggests that disturbances in how brain cells produce energy may play a role in migraine. Because of this, some nutritional supplements – known as nutraceuticals – can support the body’s metabolism and, for some people, reduce migraine activity.

Four supplements in particular stand out:

• Magnesium
• Riboflavin (Vitamin B2)
• Coenzyme Q10
• Vitamin D

1. Magnesium

Magnesium is a vital mineral involved in more than 300 chemical processes in the body. Many people with migraine have been found to have low magnesium levels, particularly women with hormonally related migraine.

Evidence: Some studies show that supplementing with magnesium (usually magnesium citrate, around 600 mg per day) for three months may help reduce migraine frequency.

Practical advice:

• Magnesium citrate, glycinate or malate are well absorbed.
• Side effects can include loose stools or diarrhoea; switching formulation may help.

2. Riboflavin (Vitamin B2)

Riboflavin supports energy production in mitochondria – the “powerhouses” of our cells. There is evidence that people with migraine may be deficient in this process.

Evidence: A dose of 400 mg daily has been shown to help prevent migraine attacks in adults.

Practical advice:

• Riboflavin is widely available as Vitamina B2 or as part of B-complex supplements.
• It can turn your urine bright yellow – harmless but surprising!

3. Coenzyme Q10 (CoQ10)

CoQ10 plays a role in energy production inside cells.

Evidence: Taking 100 mg three times a day, for at least three months, has been found to reduce migraine frequency in some adults.

Practical advice: Look for Coenzima Q10 or Ubichinone in local pharmacies and erboristerie.

4. Vitamin D

Vitamin D is technically a hormone, not just a vitamin. It helps with calcium absorption, bone health, immunity, and possibly migraine regulation.

Why it matters in Tuscany: Even in sunny regions, vitamin D deficiency is common – especially in people who spend most of the day indoors, use high-factor sunscreen, or have darker skin.

Advice:

• Your doctor can check vitamin D levels with a simple blood test.
• Supplements are available in capsule or drop form as Vitamina D (colecalciferolo).

Other Resources

If you’d like to explore more, here are some excellent resources:

• National Migraine Centre (UK)
• American Migraine Foundation
• Società Italiana per lo Studio delle Cefalee

The Heads Up podcast from the National Migraine Centre is another great way to learn. It’s available on Apple Podcasts, Spotify, and other major platforms.

Key Takeaways

• Supplements can be a useful part of a migraine management plan, but they are not a substitute for medical advice.
• Benefits may take at least three months to become noticeable.
• Always check with your GP or pharmacist before starting supplements, especially if you take other medications or have health conditions.

How Rodolico Health Can Help

At Rodolico Health, we support people living with migraine and chronic headache by providing:

• Comprehensive assessment and personalised treatment planning
• Guidance on evidence-based lifestyle and supplement approaches
• Clear referrals to trusted local specialists when needed
• Ongoing care in English and Italian for expats, families, and students in Florence

If you’re struggling with migraine or chronic headache, I’d be happy to help you explore options tailored to your needs.

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