What the Research Says About These 24 Supplements for Migraine

Before you stock up, check the science behind the supplements to see which have the most evidence behind them, and which to leave on the shelf.

While prescription pharmaceuticals are often the first line of defense in migraine treatment, over-the-counter dietary supplements also have their place in alleviating symptoms like head pain, nausea, and photosensitivity.

Available as pills, capsules, gummies, powders, tinctures, and more, supplements can be less pricey than pharmaceutical drugs and, in some cases, may have fewer side effects.

Still, as with any treatment for migraine, it’s smart to approach supplements from an evidence-based perspective. Not every bottle on the health food store shelf has a body of research backing its effectiveness.

Below, we’re breaking down common supplements by their level of evidence for migraine relief. (And don’t forget to consult your healthcare professional before you try any new supplement.)

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Supplements that may help with migraine symptoms

The following supplements have some of the strongest evidence for kicking migraine symptoms to the curb — or preventing them before they begin, but it’s always important to speak with your doctor before adding a supplement to your treatment plan. Your doctor can help you determine dosage and review safety concerns or medication interactions.

Magnesium

According to a 2024 review, magnesium and migraine relief go hand in hand.

Magnesium may be especially helpful for people who experience aura. Though more research is needed to determine exactly why magnesium helps prevent aura, one theory suggests that it’s connected to cortical spreading depression, which is a wave of brain activity that produces the visual changes of aura.

There is some evidence to support magnesium as both a preventive and an acute treatment (via an IV) for migraine.

Riboflavin (vitamin B2)

Riboflavin is known for its anti-inflammatory properties, so it’s not surprising that it could help quell the inflammation that often underlies migraine.

According to a 2024 review, randomized clinical trials have shown that this vitamin could decrease attack frequency, duration, severity, and number of headache days in adults with migraine when taken for 3 months.

Another review noted that a daily dose of 400 milligrams of riboflavin led to a 50% decrease in migraine attacks for more than half of the study participants.

Coenzyme Q10

A natural antioxidant, coenzyme Q10 is involved in cell growth and maintenance. A 2017 study found that people with migraine who took coenzyme Q10 experienced significantly fewer attacks (and less pain with attacks) than a control group. Even better: No side effects were reported.

Omega-3 fatty acids

Omega-3 fatty acids get lots of buzz for their brain health benefits. Could migraine relief be one of them? According to research, yes.

Omega-3 anti-inflammatory effects appear to improve the quality of life and the psychological symptoms of migraine by alleviating the severity, frequency, and disability of attacks, according to 2024 research. This study joins several others supporting omega-3s’ effectiveness.

Melatonin

You probably know melatonin as a sleep aid — but research shows this hormone can do more than just send you to dreamland.

Studies have found a “strong relationship” between melatonin and headache relief. In the reviewed studies, it was sometimes found to reduce headache frequency, duration, and strength. Researchers noted that more research is needed into specific types of melatonin and dosages to ensure safety.

Vitamin D

Vitamin D is the second most commonly taken dietary supplement in the United States, which may be good for those with migraine. Vitamin D deficiency has been linked with a higher incidence of headaches, per the 2024 review, and supplementing has been shown to significantly reduce the number of headache days per month.

Alpha-lipoic acid

Multiple studies have linked alpha-lipoic acid to migraine relief. Its preventive potential appears to be related to improving the function of the endothelium (the layer of cells that help blood vessels relax).

Some of the research, including this 2025 review, indicates that it may reduce headache frequency, severity, and intensity, but again, more research is needed to confirm the appropriate dosage.

Curcumin

Curcumin, the active ingredient in turmeric, may have benefits for multiple inflammatory conditions, including migraine. A 2023 review called curcumin a “promising candidate” for preventing and controlling migraine, since it possesses anti‑inflammatory, antioxidative, and pain-relieving properties.

Meanwhile, a 2019 study tested the effects of curcumin and coenzyme Q10 on 100 people who regularly experienced migraine. Those who took both supplements reported a reduced number of headache days, plus less severity and shorter duration of headaches.

Probiotics

The gut microbiome and the brain are intricately connected. Increasingly, research shows that taking probiotics (aka beneficial gut bacteria) could pave the way for fewer headaches.

One 2023 study found that the health of the gut microbiome was a causal factor for migraine.

A 2025 systematic review noted that probiotics reduced migraine frequency, severity, and monthly migraine days. It’s important to recognize that different studies use different types of probiotic supplements, making it difficult to generalize these results.

Ginger

If you’re among the many who experience nausea as part of the migraine “package,” you may want to consider a ginger supplement. Ginger has been well-studied for its ability to quell nausea and prevent vomiting.

That’s not all ginger might do for migraine. The 2024 review revealed that this tasty spice could also decrease headache severity by reducing inflammation.

Supplements with mixed results

Some supplements have both positive and negative evidence for migraine-busting. Here are a few with mixed results.

Butterbur

According to the National Center for Complementary and Integrative Health (NCCIH), butterbur may reduce the frequency of migraine episodes in both children and adults when taken orally.

In fact, evidence for its effectiveness is strong enough that, in 2012, the American Academy of Neurology recommended butterbur for preventing migraine. However, the Academy withdrew this recommendation in 2015 because of serious concerns about butterbur’s safety when it has not been processed to remove certain substances that can cause liver damage.

Vitamin B complex

B-complex vitamins typically include B1, B2, B3, B5, B6, B7, B9, and B12. A 2022 randomized controlled trial found that vitamins B1, B6, B12, and B9 (and a combination of these vitamins) could be an effective treatment for migraine — but emphasized the need for further study.

Feverfew

Despite its inauspicious name, feverfew is in fact one of nature’s helpful plants. Though some research has suggested that feverfew could help prevent migraine pain, nausea, and light sensitivity, the NCCIH reports that results are mixed.

Calcium

Calcium is best known for supporting healthy bones, but it may also be useful for migraine prevention.

A 2021 study, for example, found that women who supplemented with calcium, magnesium, or a combination of both were less likely to experience migraine. For men, these results were true of calcium, but not magnesium.

It’s important to note that there are few studies involving calcium alone for the treatment of migraine. Most studies focus on a pairing of vitamin D and calcium, so further studies are needed to determine if calcium alone is safe and effective as a treatment.

Vitamin E

Vitamin E is another option with mixed results for headaches. According to a 2015 study, a vitamin E supplement could help prevent migraine associated with menstruation. But there’s less evidence to support its use for headache prevention in general.

Valerian

Often used as a sleep aid, valerian has also been studied for its potential benefits on migraine. Although some research has found that this root may reduce the impact of headaches on daily life, the NCCIH reports that it could actually cause headaches in some people.

Folic acid

The amount of folic acid you get in your diet (or from supplements) might impact the frequency of your migraine episodes, according to 2023 research. On the other hand, a 2019 study concluded that there was no substantial evidence that folate-rich diets are therapeutic for migraine.

L-Theanine

L-theanine is an amino acid (one of the building blocks of protein). There’s not a lot of research on its impact on migraine.

An older study from 2008 found that people who used an L-theanine supplement with caffeine reported reduced headache ratings, but more research is needed to draw firm conclusions about its effectiveness.

Zinc

Zinc, the mineral found in red meat, oysters, eggs, and other foods, may have a role to play in staving off head pain. In a 2020 study, people with migraine who supplemented with zinc reported fewer headaches. Still, it’s unclear how different dosages and duration of zinc supplementation might affect migraine.

Selenium

Selenium isn’t just a mineral — it’s also an antioxidant. By reducing oxidative stress, it might reduce headache frequency, according to 2024 research. Still, another study from 2023 emphasized that more research is needed to understand the interplay between selenium and migraine.

L-carnitine/Acetyl-L-carnitine

There’s significant evidence that L-carnitine could improve migraine symptoms, especially when combined with coenzyme Q10. However, according to 2021 research, the exact link between this supplement and migraine remains unknown.

Ginkgo biloba

Gingko biloba may work as a migraine treatment for some people. (Multiple studies indicate that it could reduce inflammation that causes head pain.) Yet, for other people, it might actually worsen headaches.

Supplements that don’t reduce migraine symptoms

Not every supplement that gets touted as a natural remedy for migraine relief really delivers. The options below don’t have good evidence for effectiveness.

Ashwagandha

Ashwagandha is trendy for stress relief, but it’s not a proven herbal remedy for migraine. Though a couple of case reports have linked this herb to improvements in pain, no clinical studies have shown a strong link between supplementation and migraine relief.

L-Arginine

Some research has indicated that l-arginine is “worth investigating” as a migraine treatment since it helps dilate blood vessels. So far, though, studies haven’t confirmed that it’s helpful for pain relief or other symptoms.

How to decide what to take

With so many options to choose from for migraine relief, it can be hard to know where to begin. Rather than loading up on dozens of supplements at once, talk with your doctor about which are best for you.

It’s important to consider any interactions with medications and other concerns before starting new supplements. Finding the right fit may take some trial and error — so stay in close contact with your healthcare team as you go.

Takeaway

The right supplements may help mitigate migraine episodes, but it’s important to get the facts before grabbing an OTC headache aid. Use this list as a jumping-off point for a conversation with your doctor about which dietary supplements might be right for your migraine relief.