Can very low vitamin D cause migraines? The nutritional connection

October 7, 2025 •

4 min read

An estimated 45-100% of migraine and headache sufferers may have insufficient or deficient vitamin D levels. This growing body of research suggests a powerful, but not fully understood, link between nutrition, particularly very low vitamin D, and the occurrence of migraines.

Quick Summary

Research indicates a significant correlation between low vitamin D levels and increased migraine frequency and duration. The scientific evidence points to multiple mechanisms connecting vitamin D deficiency with migraine pathogenesis, including inflammation and neurotransmitter function.

Key Points

Correlation, Not Just Coincidence: Research shows a strong correlation between low vitamin D levels and increased frequency, duration, and severity of migraine attacks, though a definitive causal link requires more research.
Multiple Biological Pathways: Low vitamin D may contribute to migraines through its role in inflammation, neurotransmitter regulation (serotonin, dopamine), magnesium absorption, and nitric oxide production.
Supplements Can Help: Clinical trials have shown that vitamin D supplementation can reduce the frequency of migraine attacks, especially in deficient individuals.
Diagnosis is Key: Blood tests are necessary to accurately determine vitamin D levels. Screening for deficiency is a crucial step for migraineurs, particularly those who have been resistant to other medications.
Integrated Approach: A comprehensive strategy combining regular medical care with dietary and lifestyle changes, such as moderate sun exposure and supplementation under professional guidance, is recommended for managing migraines.
Magnesium's Role: The link is partially explained by vitamin D's influence on magnesium absorption; low magnesium is an independent risk factor for migraines.

The Growing Connection: Can Very Low Vitamin D Cause Migraines?

For many years, research focused on the role of genetics and environmental triggers in the onset of migraines. However, a newer, significant area of study is exploring the nutritional links, particularly the role of Vitamin D. A growing body of evidence shows a strong correlation, though not yet a definitive causal link, between very low vitamin D levels and more frequent, severe, and longer-lasting migraine attacks. As vitamin D is unique, acting more like a hormone than a simple vitamin, its widespread influence on bodily systems—including the neuromuscular and immune systems—makes this connection biologically plausible.

The Potential Mechanisms Linking Vitamin D Deficiency to Migraines

The relationship between low vitamin D and migraines is complex, involving several potential biological pathways. A deficiency in this essential nutrient can disrupt several systems that regulate pain and neurological function, possibly contributing to the onset and severity of migraine symptoms.

Inflammation and Immune Response

Low vitamin D levels are often associated with increased systemic inflammation. Inflammation is a known trigger for migraines, and the anti-inflammatory properties of vitamin D could play a protective role. Studies have found an inverse relationship between vitamin D levels and C-reactive protein (CRP), a marker of inflammation, indicating that higher vitamin D can help decrease inflammatory factors. Vitamin D’s immunomodulatory effects also help regulate the immune system, which is implicated in the pathogenesis of some migraines.

Neurotransmitter Regulation

Vitamin D plays a role in the regulation of several neurotransmitters, including serotonin and dopamine, both of which are closely linked to migraine development. Insufficient vitamin D may disrupt the balance of these crucial brain chemicals, leading to increased pain sensitivity and mood changes often associated with migraines and chronic pain conditions.

Magnesium Absorption

Vitamin D is essential for the proper absorption of several minerals, most notably calcium, but also magnesium. Low magnesium levels have been independently linked to migraines and can impair nerve transmission. A deficiency in vitamin D can therefore indirectly trigger migraines by reducing the body's ability to absorb sufficient magnesium, creating a cascade of related issues.

Nitric Oxide Regulation

Excess nitric oxide (NO) is a known contributor to migraines due to its role in vasodilation. Vitamin D may help regulate nitric oxide production by inhibiting the enzyme nitric oxide synthase (iNOS). This suggests that adequate vitamin D levels could help mitigate migraine attacks by reducing the overproduction of nitric oxide.

Addressing Vitamin D Deficiency

For individuals with migraines and confirmed vitamin D deficiency, increasing vitamin D intake is a sensible step. The most common and effective ways to boost your levels include:

Sunlight Exposure: Spending time outdoors, especially between 10 a.m. and 4 p.m., allows the body to produce vitamin D naturally. The amount depends on factors like latitude, season, skin pigmentation, and age. However, it's important to balance sun exposure with skin cancer risk by using sunscreen and protective clothing.
Dietary Sources: Few foods contain significant amounts of vitamin D naturally. The best food sources are fatty fish and fish liver oils. Other sources include egg yolks, beef liver, cheese, and some mushrooms.
Fortified Foods: Many foods, such as milk, cereals, orange juice, and plant-based milks, are fortified with vitamin D. Check nutrition labels to confirm the amount.
Supplements: For many people, particularly those with diagnosed deficiency, supplements are the most reliable way to achieve sufficient vitamin D levels. Studies suggest supplementation may reduce migraine frequency in those with low levels. It is crucial to consult a healthcare provider for proper diagnosis and guidance.

A Comparison of Vitamin D Sources


Source	Pros	Cons	Best For
Sunlight Exposure	Natural and free. Promotes vitamin D production in the body.	Dependent on climate, season, and time of day. Risk of UV damage and skin cancer.	Those in sunny climates with moderate, safe exposure
Fatty Fish	Rich natural source of vitamin D and other healthy nutrients (omega-3s).	Not suitable for vegetarians/vegans. Can be expensive.	People with a diet including oily fish
Fortified Foods	Easily integrated into daily diet (milk, cereal, juice).	Amounts can vary and may not be sufficient for severe deficiency.	General maintenance for those with lower deficiency risk
Supplements	High dose available to correct deficiencies. Reliable source.	Minimally regulated, so potency varies. Risk of toxicity with high doses over time.	Those with confirmed deficiency, under medical supervision

Conclusion

While a definitive causal relationship is still under investigation, the evidence for a strong association between very low vitamin D levels and migraines is compelling. Multiple mechanisms, from inflammation to neurotransmitter and mineral balance, demonstrate how this nutritional deficiency could exacerbate or trigger migraines. For individuals suffering from migraines, assessing vitamin D status through a blood test and discussing supplementation with a healthcare provider is a logical step. By incorporating lifestyle adjustments, sun exposure, diet, and supplements as needed, it may be possible to reduce the frequency and impact of migraine attacks, offering a new avenue for complementary treatment.

For more information on general migraine triggers and management, visit the National Institute of Neurological Disorders and Stroke (NINDS) [https://www.ninds.nih.gov/health-information/disorders/migraine].

Frequently Asked Questions

While the link is not fully understood, a very low vitamin D level may contribute to factors known to trigger migraines, such as increased inflammation, neurotransmitter imbalances, and impaired magnesium absorption.

Potential mechanisms include vitamin D's anti-inflammatory properties, its role in regulating neurotransmitters like serotonin and dopamine, its effect on nitric oxide production, and its influence on magnesium absorption.

A healthcare provider can order a simple blood test to measure your serum 25-hydroxyvitamin D [25(OH)D] level, which is the most reliable indicator of your vitamin D status.

Several studies show that supplementation can reduce the frequency of attacks in migraineurs, especially those with a confirmed deficiency. However, an appropriate dose should always be discussed with a doctor.

Yes, common symptoms of severe vitamin D deficiency include fatigue, muscle weakness and pain, bone pain, depression, and frequent illness due to a compromised immune system.

It is difficult to get enough vitamin D from diet alone. While some foods like fatty fish and fortified products contain vitamin D, many people require sunlight exposure or supplementation to reach adequate levels, especially during winter months.

Yes, migraines are a complex neurological condition with multiple triggers, and many people experience them despite having sufficient vitamin D levels. However, low vitamin D is increasingly recognized as a contributing factor.

No, you should always consult a healthcare professional before starting any supplement regimen. They can assess your vitamin D status and determine the correct approach to avoid potential side effects from excessive intake.