What Supplement Gets Rid of Headaches? A Guide to Nutritional Strategies

October 10, 2025 •

5 min read

Approximately 1 in 7 people worldwide experience migraines, a debilitating form of headache. For those seeking preventive strategies, the question of what supplement gets rid of headaches is common. Integrating certain vitamins, minerals, and herbal supplements into a nutrition-focused diet has shown promise in managing headache frequency and severity.

Quick Summary

Reviewing dietary supplements like magnesium, riboflavin, CoQ10, and omega-3s reveals their potential roles in reducing headache frequency and intensity. This article details the science behind these options, outlines potential side effects, and emphasizes consulting a healthcare provider before starting any new regimen.

Key Points

Magnesium for Prevention: Daily magnesium supplementation, particularly magnesium glycinate or dicitrate, may reduce the frequency and severity of migraines, especially in those with a deficiency.
Riboflavin (Vitamin B2) for Cellular Energy: Supplementation with riboflavin may decrease the number of migraine attacks by supporting brain cell energy metabolism.
Coenzyme Q10 (CoQ10) as an Antioxidant: CoQ10 helps prevent migraines by combating oxidative stress and supporting mitochondrial function.
Omega-3s for Anti-Inflammatory Effects: Omega-3 fatty acids may help manage headache frequency and severity due to their anti-inflammatory properties.
Consider Safety Concerns for Herbal Supplements: While some herbs like feverfew show mixed results, others like butterbur carry significant safety warnings regarding liver toxicity, even in PA-free versions.
Consult a Healthcare Provider: Always speak with a doctor or a qualified healthcare professional before starting any new supplement regimen to ensure it is appropriate and safe for your specific health needs.
Supplements are Complementary: Supplements are meant to complement a healthy diet and lifestyle, which includes proper hydration, regular sleep, and stress management, not replace them.

Understanding the Link Between Nutrition and Headaches

For many people, headaches, particularly migraines, are a chronic neurological condition that can be triggered or exacerbated by various factors, including diet and nutrition. While a single 'cure-all' supplement is unlikely to exist, a number of nutritional strategies can help manage the frequency and intensity of attacks. The underlying mechanisms often involve neurogenic inflammation, mitochondrial dysfunction, and imbalances in neurotransmitters or minerals. Many supplements focus on correcting these issues to raise the threshold for headache attacks. A well-rounded diet is the foundation for managing headaches, and supplements should be considered as a complementary approach, not a replacement for healthy eating habits.

The Role of Deficiencies

Nutrient deficiencies can play a significant role in headache pathogenesis. For instance, studies have found that individuals with chronic migraines often have lower levels of magnesium in their blood and brain tissue. Similarly, disruptions in the brain's energy supply, which relies on nutrients like riboflavin, have been linked to migraines. Addressing these deficiencies through diet and supplementation can help stabilize nerve activity and prevent the overactivity that can trigger a migraine. It's important to note that blood tests for magnesium often don't reflect total body stores, meaning a deficiency can exist even with normal serum levels.

Key Supplements for Headache Management

Magnesium

Magnesium is an essential mineral involved in numerous bodily functions, including proper nervous system function. Research suggests a link between magnesium deficiency and migraines, making it a popular and well-tolerated supplement for prevention. It works by blocking N-methyl-D-aspartate (NMDA) glutamate receptors, which are involved in pain transmission, and can help prevent cortical spreading depression, an event associated with the migraine aura. Daily oral supplementation may reduce both the frequency and severity of migraines. Magnesium dicitrate or glycinate are often used in studies, with glycinate being better absorbed and less likely to cause the most common side effect: diarrhea.

Riboflavin (Vitamin B2)

Riboflavin, or vitamin B2, is thought to help maintain energy stores in the brain's cells. A disruption in this energy supply may be linked to migraine episodes. Supplementation with riboflavin has been shown to reduce the frequency and severity of migraine attacks in some people. It is generally well-tolerated, with the most notable side effect being bright yellow urine.

Coenzyme Q10 (CoQ10)

CoQ10 is a naturally occurring antioxidant that plays a critical role in mitochondrial function and energy production within cells. Abnormal mitochondrial function is believed to contribute to migraine, and CoQ10 supplementation may help stabilize these energy imbalances. Clinical trials have shown that CoQ10 can reduce the frequency and duration of migraine attacks, though it may take a few months to see the full effect. Side effects are typically mild and may include digestive upset or insomnia.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have anti-inflammatory properties that may help manage migraines. Research indicates that higher intakes of omega-3s, through diet or supplementation, can lead to a reduction in headache frequency and severity. A 2024 meta-analysis found that omega-3 supplementation significantly decreased migraine frequency and severity. It's crucial to discuss supplementation with a healthcare provider due to potential side effects like increased bleeding risk.

Supplements with Mixed Evidence or Safety Concerns

Feverfew

Feverfew is a herbal remedy that has been used for centuries to prevent migraines. It contains a compound called parthenolide, which is thought to inhibit inflammation and affect blood vessels. However, study results are mixed, with some showing only a slight reduction in frequency compared to placebo. The effectiveness may depend on the preparation, and abrupt discontinuation can lead to withdrawal symptoms, including rebound headaches.

Butterbur

Butterbur is another herb historically used for migraines, and it was once considered 'probably effective' by some medical societies. However, safety concerns have led many to reconsider its use. The plant contains pyrrolizidine alkaloids (PAs), which are toxic to the liver. While PA-free versions exist and are tested, rare cases of liver injury have still been reported. Given these risks, many healthcare providers do not recommend butterbur, and caution is strongly advised.

Comparative Overview of Headache Supplements


Supplement	Mechanism of Action	Evidence Quality	Common Side Effects
Magnesium	Blocks NMDA receptors, prevents CSD, relaxes blood vessels	Moderate to Strong	Diarrhea, stomach upset
Riboflavin (B2)	Enhances mitochondrial energy metabolism in the brain	Moderate to Strong	Yellow urine, occasional nausea
Coenzyme Q10 (CoQ10)	Antioxidant, boosts cellular energy, reduces oxidative stress	Moderate	Mild digestive issues
Omega-3 Fatty Acids	Anti-inflammatory properties	Moderate	Fishy aftertaste, GI upset
Feverfew	Inhibits inflammation mediators (e.g., serotonin, prostaglandins)	Mixed	Mouth ulcers, GI distress
Butterbur (PA-free)	Anti-inflammatory, vasodilation effects	Cautious (due to safety)	Belching, GI upset, liver risk

Creating a Supportive Nutrition Diet

Beyond supplements, a holistic approach to nutrition can significantly impact headache management. This involves a balanced, whole-foods diet that minimizes triggers and provides essential nutrients. A good starting point is to focus on magnesium-rich foods, which include leafy greens, nuts, seeds, and whole grains. Incorporating fatty fish like salmon, herring, and mackerel can boost omega-3 intake naturally.

In addition to dietary choices, lifestyle factors are crucial. Maintaining hydration, eating regular meals, getting consistent sleep, and practicing stress management techniques can help prevent headaches. Some people find it helpful to keep a food diary to identify personal triggers, which can vary widely. While supplements can help fill nutritional gaps, they should not be viewed as a silver bullet, and their effectiveness is often enhanced by a healthy overall lifestyle.

Conclusion: Navigating Supplements for Headache Relief

Determining what supplement gets rid of headaches is not a simple question, as the role of supplements is typically to reduce the frequency and severity of attacks, particularly migraines, rather than provide an instant cure. Magnesium, riboflavin, CoQ10, and omega-3 fatty acids are among the most-research options with promising evidence for prophylaxis. Other supplements, like feverfew and butterbur, carry less consistent evidence or significant safety concerns. It's crucial to understand that supplements are not a replacement for a healthy diet and lifestyle, and their effectiveness varies from person to person. Before starting any new supplement regimen, especially for a chronic condition like migraines, it is essential to consult a healthcare provider to ensure safety and determine the most appropriate approach for your individual health needs. For further information on managing migraines, consult trusted resources like the American Migraine Foundation.

Frequently Asked Questions

Yes, it is generally considered safe to take magnesium and riboflavin together for migraine prevention. Some supplements even combine these two ingredients, often along with Coenzyme Q10. However, you should still consult a healthcare provider to determine the right approach and ensure there are no contraindications.

The time it takes for supplements to show a positive effect on headaches can vary. For many, such as riboflavin and CoQ10, it may take up to three months of consistent, daily use to notice a significant change in the frequency or severity of attacks. It is important to be patient and maintain a regular regimen.

Yes, there are several types of magnesium supplements, each with different absorption rates and potential side effects. Magnesium glycinate is often recommended for its high bioavailability and low risk of digestive issues, while magnesium oxide is a common, inexpensive option but can cause diarrhea. Consulting your doctor can help you choose the best form.

There are significant safety concerns regarding butterbur due to the presence of liver-toxic pyrrolizidine alkaloids (PAs) in the plant. Although PA-free versions are available, rare cases of liver injury have still been reported. Most experts advise extreme caution or avoidance, and you should always seek certified PA-free products and discuss with your doctor.

Research has primarily focused on omega-3 fatty acids for migraine prevention, suggesting they can reduce the frequency and severity of attacks due to their anti-inflammatory properties. Evidence for their effect on other types of headaches, such as tension headaches, is less extensive.

Some research has explored the use of supplements like CoQ10 and magnesium in children and adolescents, showing potential benefits. However, it is absolutely essential to consult a pediatrician or a headache specialist before giving any supplement to a child or adolescent.

While it's possible to get many of these nutrients from food (e.g., magnesium from leafy greens, CoQ10 from meat/fish), obtaining the levels used in studies for headache prevention is difficult from diet alone. Supplements are generally needed to achieve these levels, but they should still complement a nutrient-rich diet.

A common and harmless side effect of riboflavin supplementation is bright yellow or orange urine. Some individuals may also experience mild nausea. The supplement is generally very well-tolerated, but it's important not to try to achieve high levels with standard multivitamins, which could cause toxicity from other vitamins.

Most of the supplements discussed, such as magnesium, riboflavin, and CoQ10, are primarily used as preventive measures to reduce the frequency and intensity of headaches over time. They are not typically used for immediate, acute relief during an attack, though intravenous magnesium has been explored in emergency settings. For acute attacks, you should rely on your prescribed or over-the-counter pain medication as directed.