What Vitamin Deficiency Can Cause Migraines?

October 21, 2025 •

3 min read

Research indicates that a notable number of migraine sufferers have low levels of certain key nutrients, including riboflavin, vitamin D, and Coenzyme Q10. This raises the important question: what vitamin deficiency can cause migraines and are nutritional imbalances a significant contributing factor to these often debilitating attacks?.

Quick Summary

Several nutritional shortfalls are linked to migraines, particularly deficiencies in riboflavin, magnesium, and CoQ10, which affect brain energy metabolism and inflammation.

Key Points

Mitochondrial Dysfunction: A deficiency in Riboflavin (Vitamin B2) can impair mitochondrial energy production in brain cells, potentially triggering migraines.
Magnesium's Neurological Role: Low magnesium levels are linked to increased nerve excitability and blood vessel constriction, which are key mechanisms in migraine attacks.
CoQ10 and Oxidative Stress: Insufficient Coenzyme Q10 can impair cellular energy and increase oxidative stress, contributing to migraine pathophysiology.
Homocysteine and B-Vitamins: A lack of Vitamin B12 and folate (B9) can lead to high homocysteine levels, which are associated with an increased risk of migraines.
Vitamin D and Inflammation: Low vitamin D levels correlate with chronic inflammation and poor magnesium absorption, both of which can worsen migraine frequency and severity.

Migraines are complex neurological events, and while no single cause has been identified, a growing body of evidence points to a connection between certain nutritional deficiencies and their frequency and severity. Researchers have explored how insufficient levels of specific vitamins and minerals can disrupt key biological processes in the brain, potentially triggering migraine attacks.

Riboflavin (Vitamin B2) and Mitochondrial Function

Riboflavin, or vitamin B2, plays a critical role in the body's energy production, specifically within the mitochondria. Some theories suggest that mitochondrial dysfunction may contribute to migraines. A deficiency in riboflavin could impair mitochondrial energy metabolism, potentially leading to the neurological changes associated with a migraine. High-dose riboflavin supplementation (400 mg/day) has shown success in reducing migraine frequency in some studies, typically after three months. Riboflavin is found in dairy, eggs, lean meats, fish, fortified grains, and leafy green vegetables.

Magnesium's Role in Nerve and Blood Vessel Regulation

Magnesium is essential for nerve function and blood vessel relaxation. A deficiency is common among migraine patients and may contribute to attacks by increasing nerve excitability and causing blood vessels to constrict. Magnesium also influences neurotransmitters like serotonin, which are involved in migraine pain. Studies have found lower magnesium levels in migraineurs. Supplementation is often recommended as a preventative measure. Magnesium is abundant in green leafy vegetables, nuts, seeds, whole grains, and legumes.

Coenzyme Q10 (CoQ10) and Cellular Energy

CoQ10 is an antioxidant and coenzyme involved in mitochondrial energy production. Low CoQ10 levels can impair energy metabolism and increase oxidative stress, potentially contributing to migraines. Supplementation may help stabilize cellular energy. Clinical trials suggest CoQ10 supplementation can reduce migraine attack frequency. Some headache societies include it in prevention guidelines. CoQ10 is found in organ meats, fatty fish, and some vegetables and nuts, but dietary intake is often insufficient for a therapeutic effect.

The Connection to Vitamin B12 and Folate

Deficiencies in vitamin B12 and folate are linked to high homocysteine levels, which may increase migraine risk. Studies have found lower B12 levels in migraine patients, especially those with chronic migraine. Supplementation with B12, folic acid, and B6 has been shown to reduce homocysteine and improve migraine symptoms, particularly in those with certain genetic factors. B12 is mainly in animal products. Folate is in leafy greens, fruits, nuts, and beans.

Vitamin D and Inflammation

Vitamin D helps regulate inflammation and immune function. Low levels are associated with chronic inflammation, a potential migraine trigger. Vitamin D is also needed for magnesium absorption. A 2024 study showed a link between lower vitamin D levels and higher migraine prevalence. Some meta-analyses indicate vitamin D supplementation can reduce headache attacks. Fatty fish, fortified foods, and sun exposure are main sources.

Comparison of Key Nutritional Deficiencies and Migraines

To better understand the specific roles, here is a comparison of how different deficiencies impact migraines.


Feature	Riboflavin (B2) Deficiency	Magnesium Deficiency	Coenzyme Q10 Deficiency
Mechanism	Impaired mitochondrial energy metabolism.	Increased nerve excitability and cerebral blood vessel constriction; affects neurotransmitters.	Impaired mitochondrial function and increased oxidative stress.
Symptoms	Often associated with severe brain fog and difficulty concentrating.	Can cause muscle tension, cramps, fatigue, and insomnia.	May contribute to low energy and fatigue.
Research Strength	Considered Level B evidence by American Academy of Neurology for prevention in adults.	Strong evidence supporting its use for both prevention and acute treatment.	Grade C quality evidence for prevention; dosage needs further study.
Typical Supplement Dose	400 mg daily for at least 3 months.	400-600 mg daily of a well-absorbed form.	100-300 mg daily, with better absorption when taken with food.

Conclusion

Evidence suggests specific nutritional deficiencies may contribute to migraines by disrupting cellular energy, increasing nerve excitability, and promoting inflammation. Addressing deficiencies through diet or supplements could reduce migraine frequency and intensity. Always consult a healthcare professional before starting supplements.

For more information on nutrients and migraine pathogenesis, see this review in {Link: ScienceDirect https://www.sciencedirect.com/science/article/abs/pii/S0753332218312058}.

What to Do If You Suspect a Deficiency

If you frequently experience migraines and suspect a nutritional deficiency, consider tracking symptoms, consulting a doctor for evaluation and tests, discussing potential supplements, adjusting your diet, and being patient as changes take time.

Frequently Asked Questions

Yes, a deficiency in vitamin B12 can contribute to migraines. It can lead to elevated homocysteine levels, which are associated with increased endothelial damage and inflammation, potential triggers for migraine attacks.

Yes, studies show a significant association between lower vitamin D levels and a higher frequency of migraines. Vitamin D's role in regulating inflammation and assisting magnesium absorption may explain this link.

Low levels of magnesium are frequently observed in people with migraines. Magnesium deficiency can increase nerve excitability and constrict blood vessels, both of which are thought to play a role in triggering migraine headaches.

Riboflavin (Vitamin B2) is crucial for mitochondrial energy metabolism. High-dose riboflavin supplementation is believed to stabilize brain cell energy production, and research has shown it can help reduce migraine attack frequency.

Coenzyme Q10 (CoQ10) is an antioxidant involved in cellular energy. Some studies indicate that CoQ10 supplementation can help reduce the frequency, duration, and severity of migraine attacks, especially when combined with other nutrients.

While addressing deficiencies with vitamins and minerals can significantly reduce the frequency and severity of migraines in many people, they are not considered a 'cure'. They work by correcting underlying imbalances, which can help manage the condition.

Focus on a balanced diet rich in foods that contain key nutrients like riboflavin (dairy, eggs, meat), magnesium (leafy greens, nuts), vitamin B12 (animal products), and vitamin D (fatty fish, fortified foods).