We’ve all been there. You’re tired, you’re stressed, you haven’t had enough sleep, and you’re staring at a screen, squinting in the sun, wherever you are, and your head is hurting.
But what many people don’t understand – and what some understand all too well – is that headaches and migraines are very different.
Migraines aren’t just headaches—they’re a neurological storm that can strike without warning, and they leave millions of people sidelined for hours on end. In fact, worldwide, migraine affects over one billion people every year, and it’s actually the second leading cause of disability among young women. In just the United States, some 40 million adults and children are dealing with migraines.
But what do you do? More prescription meds with side effects? Risk having to go to the emergency room? Live in constant fear of the next attack?
Thankfully, treating and even preventing migraines doesn’t have to be so hard. With a simple, evidence-based “four-pack,” you can get real relief, and you can get it without the drowsiness, weight gain, and other side effects of pharmaceuticals.
This isn’t about never going to see a doctor. It’s about taking matters into your own hands so that you can significantly cut down on seeing a doctor.
And in just eight to 12 weeks, it’s possible. Let’s get right to it…
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Nearly half of the people who suffer from migraines are actually lacking in a crucial mineral, magnesium. When you don’t have enough magnesium, the impacts can be major. Your brain becomes more excitable, and your blood vessels may actually constrict. By supplementing with magnesium, however, you can restore balance, thereby calming overactive neurons and keeping your vessels from tightening.
The proof is in the pudding. Multiple randomized trials, including a landmark study of 600 mg magnesium dicitrate daily, showed an over 40 percent drop in attack frequency. Now, that may not sound super impressive, but for people who are absolutely debilitated by painful migraines, it’s a game-changer.
Of course, there are various forms of magnesium supplements. While dicitrate is certainly effective, magnesium glycinate stands out for superior absorption and minimal stomach side effects.
If you’re wondering how to get started, it’s not that hard. Think of it on a 12-week timeline. For weeks one through two, start slow at a low dose. Consider 200–300 mg of elemental magnesium, or one to two capsules of a 200 mg glycinate product, once daily with food. It’s best to take it in the evening because it also helps with sleep.
For weeks three to six, increase to 400 mg per day, and for weeks seven through 12, bump it up to 500-600 mg if your migraine attacks persist. Just make sure you don’t have loose stools, because higher doses of magnesium can definitely affect your gastrointestinal system. If you tolerate it well, maintain this dosing for migraine prevention.
You can also pair your supplementation with food sources like spinach, almonds, and pumpkin seeds, and as always, keep a ‘migraine journal’ so you can report to your doctor if needed.
Oftentimes, people with migraines struggle with energy production in their mitochondria, the powerhouse of our cells. Fortunately, riboflavin is a key cofactor and can boost cellular energy while also reducing cellular damage.
Research has shown significant drops in migraine days, frequency, duration, and pain scores in migraine sufferers dosing with vitamin B2.
To get going, keep a consistent dose of 400 mg once per day, or split 200 mg twice per day, with food. You may notice your urine becomes bright yellow or even close to neon green, which is normal. Vitamin B2 is water-soluble, so this is just your body getting rid of excess.
Overall, riboflavin is cheap, over-the-counter, and incredibly safe. Just give it time. Again, aim for the 12-week timeline before making any strong conclusions about its overall efficacy. That said, you should start to notice differences in just a few weeks.
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Like riboflavin, CoQ10 is great for your mitochondria. It also fights inflammation while improving endothelial function, which is basically the health of your blood vessels. In fact, studies indicate that 100-400 mg per day can reduce the frequency, duration, and severity of migraines by as much as 50 percent!
As with many supplements, start on the lower end. We’re talking 100–200 mg daily, preferably the ubiquinol form, which is better for absorption, especially if you’re over 40 years old. From there, slowly build up. For weeks five through 12, bump to 300 mg per day. You should notice peak effects in weeks eight through 12, and the good news is, you shouldn’t have too many side effects. CoQ10 is generally well-tolerated, with mild stomach issues being rare. If you combine all three of these supplements outlined thus far, starting at week three, they will work synergistically. You’ll be supporting your mitochondria, balancing your neurons, and aiding your vascular system, all at once!
Here’s a sample supplement schedule, week by week, if you’re unsure:
Now that we’ve covered the critical supplements for addressing your migraines, let’s get into a critical practice that can benefit, especially when used in conjunction with supplements. Consider, of all things, acupuncture.
Many people may think that acupuncture is “woo-woo,” but the truth is, its benefits are based in modern science. Nowadays, more and more fMRI studies are showing how acupuncture can directly modulate the trigeminocervical complex (TCC) and rostral ventromedial medulla (RVM). Basically, these are key brain regions where migraine pain signals worsen.
Thankfully, acupuncture works by normalizing the abnormal activity in these regions. The result? Your brain becomes less sensitive, neuroinflammation goes down, and most importantly of all, something called CGRP – the ‘migraine molecule’ – is reduced.
The science speaks volumes. Large meta-analyses and Cochrane reviews find that acupuncture is actually comparable to drugs for prevention, and its effects can last for months.
If you’re wondering how to get started, look no further. Begin with two to three sessions per week for the first four to six weeks. So, about eight to 12 sessions. Then, from there, you can actually decrease the number of sessions. That is, of course, if you notice benefits. If acupuncture is helping with your migraines, reduce the frequency to only one session per month for maintenance.
It’s important to note: acupuncture is all about hitting the right spots. Don’t try to do it yourself. Visit a licensed acupuncturist, as he or she can target vital points like the GB20 at the base of the skull, the LI4 of your hand, the GB34 on your lower leg, and many more.
Typically, each session will last 20-30 minutes. They will feature gentle needle stimulation, or in some cases, electroacupuncture for a stronger effect on your nerve activity.
Many people experience immediate relaxation and 40–60 percent fewer attacks after six to eight sessions. Just make sure you find the right practitioner. You specifically want to seek out acupuncturists experienced in headache protocols who are NCCAOM-certified.
In addition to the supplements and acupuncture mentioned so far, you might also consider supplementing with feverfew and butterbur. The results for these supplements are mixed, and in the case of butterbur, liver toxicity risks do exist, so make sure you speak closely with a doctor if you’re exploring these options.
Aside from that, just listen to your body! Poor sleep, dehydration, and meal timing all affect migraines. If you’re sleeping irregularly or less than seven hours per night, migraines can increase. If you’re not drinking at least three liters of water per day, migraines can increase. If you’re routinely skipping or delaying meals, migraines can increase.
If you’re doing everything right and the migraines are still hitting hard, consider emergency response measures, such as gel ice packs on your forehead or temples. Ginger tea and aromatherapy are also worth looking into, as they can calm the neurotransmitters in your brain that worsen migraines.
By staying body-aware, maintaining consistency, and exploring options cautiously, you’ll give yourself the best chance of not only lessening your migraines but living a life you couldn’t imagine!
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