Headaches are the worst! Whether it’s a mild annoyance or a debilitating migraine, a headache can make it hard to focus, relax, or even go about your daily activities. They can make you feel like you’re stuck in a brain fog or a vice grip you can’t escape.
The good news is there are several vitamins and supplements that may help to relieve headaches and reduce their frequency. This post will take a closer look at the different types of headaches, what vitamins are good for headaches, and the best ways to use them.
We’ll also explore other supplements and natural remedies that are good for headaches so that you can find the best solution for you. If you’re tired of dealing with headaches and migraines, keep reading to learn more about how to manage them naturally!
What Vitamins are Good for Headaches?
Now, let’s dive into some supplements and vitamins that are good for alleviating headaches. While these remedies may not work for everyone, they’re a great place to start for those looking for a more natural approach to managing headaches and migraines.
Feverfew
Feverfew is an herb used for centuries to help relieve headaches. It works by blocking the production of inflammatory compounds in the body. It’s most commonly taken in supplement form at the recommended daily dose of 50-150mg.
Butterbur
Butterbur is another herb that may help to relieve headaches by reducing inflammation and relaxing blood vessels in the brain. It is also most commonly taken in supplement form at the recommended dose of 50-75mg daily.
CoQ10
Coenzyme Q 10 is a powerful antioxidant that helps to protect cells from damage. It may reduce inflammation and increase blood flow in the brain. It also has a positive impact on energy production within the cells, which may be helpful for headaches caused by energy imbalances. When taken daily at the recommended dose of 100-300mg, CoQ10 may help to reduce the intensity of headaches and migraines, as well as their frequency.
Magnesium
Tension headaches are one of the most common types of headaches, and they are caused by muscle contractions in the head, neck, and scalp. These contractions are often caused by stress, poor posture, and magnesium deficiencies. A magnesium supplement can help relax the muscles and nerves associated with tension headaches when taken daily at 400-600mg.
Vitamin B12 (Riboflavin)
Vitamin B12 helps maintain the health of the central nervous system. It can help to alleviate headaches caused by nerve damage or malfunction. It also helps with red blood cell health and production. Since red blood cells transport oxygen to the brain, B12 may be helpful for headaches caused by a lack of oxygen. The typical dose is 400mg per day.
Omega-3 Fatty Acids
Omega-3 fatty acids get a lot of recognition for their ability to reduce inflammation. They can also improve blood flow to the brain, which may help to relieve and prevent headaches and migraines. The recommended daily dose is 1000-3000mg from a fish oil or flaxseed oil supplement.
Curcumin
Curcumin is the active compound found in turmeric, a spice commonly used in Indian cuisine. It has anti-inflammatory properties, which may help to relieve and prevent headaches. The recommended daily dose is 500-1000mg daily, combined with black pepper to promote better absorption.
Ginko Biloba
Ginkgo Biloba is an herb believed to improve blood flow to the brain. It also helps to regulate the balance of neurotransmitters that play a role in mood and pain, protects the brain from damage, and improves the flexibility of blood vessels. Taking daily at the recommended dose of 120-240mg in supplement form can help reduce the frequency and intensity of headaches and migraines.
Vitamin C
Vitamin C is an antioxidant that protects cells from damage. It is thought to prevent headaches by reducing inflammation throughout the body, including the brain, while improving blood flow and acting as a vasodilator. Vitamin C is also believed to reduce the sensitivity of nerve endings, which may help to reduce the intensity of headaches. The typical recommended daily dose is 500-1000mg.
It’s worth noting that the research into the effectiveness of these vitamins and supplements for headaches is ongoing. However, initial research is very promising, and they’re generally considered safe when taken at the recommended dosage.
But it’s always best to consult your doctor before starting a new supplement regimen, especially if you have a health condition requiring medication.
Vitamin and Mineral Deficiencies That Can Lead to Headaches
Now, let’s talk about common vitamin and mineral deficiencies that can lead to headaches. These deficiencies are diagnosed through blood tests at your doctor’s office. Combining a daily vitamin and mineral supplement with a balanced diet is the best way to avoid any potential nutrient deficiencies that may contribute to headaches, migraines, and other health issues.
- Vitamin D Deficiency: You probably already know that vitamin D is vital for maintaining strong bones and teeth, as well as a healthy immune system. But it’s also important to note that low vitamin D levels can cause headaches and migraines, fatigue, and muscle weakness.
- Magnesium Deficiency: Magnesium plays a crucial role in muscle and nerve function, as well as blood sugar control. Low magnesium levels may lead to headaches, muscle cramps, and fatigue.
- Riboflavin (Vitamin B2) Deficiency: Riboflavin is essential for energy production and the formation of red blood cells. Deficiencies can contribute to headaches, migraines, and eye and skin problems.
- Vitamin B12 Deficiency: Vitamin B12 is vital for maintaining nerve health and producing red blood cells. Low levels of B12 may contribute to headaches, fatigue, and tingling in the hands and feet.
- Iron Deficiency: Iron carries oxygen to the body’s cells. Iron deficiency can lead to headaches, weakness, and chronic fatigue.
- Calcium Deficiency: We all know that calcium is essential for strong bones and teeth. However, low levels of calcium can also play a role in chronic headaches, fatigue, and even muscle cramps.
- Potassium Deficiency: Low potassium levels can contribute to chronic headaches, migraines, muscle cramps, and chronic fatigue. Potassium is vital for maintaining the proper balance of fluids in and around the cells.
It’s important to note that vitamin and mineral deficiencies may not be the only cause of headaches, migraines, and the other symptoms mentioned above. It’s always best to consult your doctor for proper diagnosis and treatment when dealing with any chronic health issue.
What to Know About Migraines and Supplements
Migraines are a specific type of headache characterized by severe pain and sometimes accompanied by nausea, vomiting, and sensitivity to light and sound. They differ from tension headaches, which are more common and characterized by dull, constant pain and pressure.
Migraine headaches can be caused by various triggers, such as hormonal changes, stress, allergies, and even eating the wrong foods. While many of the supplements mentioned above can be helpful for migraines, magnesium, vitamin B 12, and CoQ10 are thought to be the most beneficial for migraine prevention and reducing migraine frequency.
Other Natural Remedies That Are Good for Headaches
In addition to the vitamins and supplements mentioned, several other natural remedies are worth trying for alleviating and preventing headaches. These remedies can be combined with vitamins and supplements for added benefits.
- Acupuncture: Acupuncture is an ancient Chinese healing technique that involves the insertion of thin needles into specific acupuncture points throughout the body. It may help to alleviate headaches by improving blood flow and reducing muscle tension.
- Massage: Massage can help to alleviate headaches by relaxing tense muscles and increasing blood flow. It also helps relieve stress and tension, common triggers for headaches.
- Essential Oils: Essential oils such as peppermint, lavender, and eucalyptus have been used for centuries to help relieve headaches. Peppermint oil cools and relaxes tense muscles, lavender oil soothes and relieves stress, and eucalyptus reduces sinus pressure. Essential oils can be diffused into the air or applied topically to the temples or back of the neck to help get rid of a headache fast.
- Yoga and Meditation: Yoga and meditation are time-tested strategies for relieving stress and tension. Yoga also improves blood flow and circulation. Both techniques can be helpful for relieving and preventing headaches.
- Hydration: Dehydration can cause headaches and worsen your symptoms, so drinking water can help to alleviate a headache quickly. Staying properly hydrated throughout the day is also essential for preventing headaches before they start.
Why Choose Natural Headache Remedies Over Medication?
There are many good reasons to choose natural headache remedies over medication. First, most natural remedies have minimal side effects compared to over-the-counter NSAIDs or prescription medications.
Natural remedies may also be more beneficial for preventing headaches and migraines over the long term, where medication typically only treats the symptoms on an as-needed basis. And finally, some people are concerned about the risks of overusing medication, which could lead to dependencies or even rebound headaches.
Unfortunately, natural remedies may not work for everyone, and it may take some experimenting to find the right natural headache treatment for you. In the meantime, talk to your doctor about your concerns to see if you can find a happy medium that will still help to relieve your symptoms with minimal side effects.
The Bottom Line
Headaches can be a real pain, but the good news is, you don’t have to suffer in silence. Many vitamins and supplements are good for headaches, as well as other natural remedies like acupuncture, massage, and essential oils.
But don’t just take our word for it! Talk to your doctor about your symptoms to determine your best treatment plan. It’s also essential to track your progress and experiment with different strategies to find what works best for your particular symptoms.