Best Supplements for Headache and Migraine Relief

Dr. Jon Saunders, B.Kin., D.C. | Updated June 2026

Headaches and Migraines: Can Supplements Help?

Headaches and migraines can significantly affect your quality of life, making it difficult to work, exercise, focus, or enjoy daily activities. While identifying and addressing the underlying cause is important, certain nutritional supplements may help reduce the frequency, severity, or duration of headaches in some individuals.

At our Newmarket chiropractic clinic, we often discuss lifestyle factors that may contribute to headaches, including posture, neck dysfunction, stress, sleep quality, hydration, nutrition, and supplementation. While supplements are not a cure, they may be a helpful addition to a comprehensive approach to headache and migraine management.

Below are five supplements that may help support headache and migraine sufferers.

Common Causes of Headaches and Migraines

Headaches and migraines can have many different causes. Some of the more common contributors include:

• Neck tension and cervicogenic headaches
• Poor posture and forward head posture
• Stress and muscle tension
• Dehydration
• Sleep disturbances
• Nutritional deficiencies
• Hormonal changes
• TMJ dysfunction
• Certain foods and dietary triggers

Because headaches can have multiple contributing factors, it is often helpful to take a comprehensive approach rather than relying on a single treatment strategy.

1. Magnesium

Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body, including muscle and nerve function. Low magnesium levels have been linked to migraines, and supplementing with magnesium can help reduce the frequency and intensity of headaches.

How to Use: Magnesium supplements are available in several forms, but the best forms are magnesium citrate and bis-glycinate. The recommended dosage for migraine prevention is typically 400-800 mg per day. Note: Magnesium citrate can act as a natural laxative, so if you have a sensitive digestive system, you may want to choose magnesium bis-glycinate.

2. Ginger

Ginger is well-known for its anti-inflammatory and pain-relieving properties. It contains compounds like gingerol that help reduce inflammation and block prostaglandins, chemicals in the body that trigger pain and inflammation. Studies have shown that ginger can be as effective as some prescription medications in reducing migraine severity.

How to Use: You can take ginger in various forms, including capsules, teas, or fresh ginger. A common dosage is 500 mg of ginger per day. Take a dose at the immediate signs of headache, as it sometimes can give relief in as little as 2 hours.

3. Coenzyme Q10 (CoQ10)

Coenzyme Q10 is an antioxidant that helps produce energy in cells. It has been found to reduce the frequency and severity of migraines, likely due to its role in maintaining mitochondrial health and reducing oxidative stress.

How to Use: The typical dosage for CoQ10 is 100-150 mg per day. It’s most effective when taken with meals to enhance absorption.

4. Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish oil and flaxseeds, have potent anti-inflammatory effects. They can help reduce the inflammation that contributes to headache and migraine pain. Additionally, omega-3s support overall brain health, which can be beneficial for migraine sufferers.

How to Use: You can take omega-3 supplements in the form of fish oil capsules or liquid. Aim for a dosage that provides at least 2,000 mg of combined EPA and DHA daily per 40 pounds (18kg) of body weight.

5. Vitamin D3 and Vitamin K2

Vitamin D3 is essential for maintaining overall health, including immune and neurological function. Low levels of vitamin D have been associated with an increased risk of migraines. Vitamin K2 works synergistically with vitamin D3 to ensure proper calcium utilization and bone health, which indirectly supports headache prevention.

How to Use: A common dosage for vitamin D3 is 1,000-2,000 IU per day per 40 pounds/18 kg of body weight, often combined with 100-200 mcg of vitamin K2. It’s advisable to take these supplements with a meal that contains fat for better absorption.

Lifestyle Factors That Matter

Even the best supplements are unlikely to provide lasting relief if common headache triggers are not addressed.

Many people find that headaches improve when they focus on:

• Proper hydration
• Consistent sleep habits
• Stress management
• Improving posture
• Regular exercise
• Reducing dietary triggers
• Addressing neck dysfunction when present

For many patients, combining healthy lifestyle habits with appropriate treatment provides better results than relying on supplements alone.

Foods That May Trigger Headaches and Migraines

1. Alcohol

• Dehydration: Alcohol is a diuretic, which increases urine production and can lead to dehydration, a common trigger for headaches.
• Vasodilation: Alcohol can cause blood vessels to expand (vasodilation), which can trigger headaches and migraines.
• Histamine and Tyramine: Alcoholic beverages, especially red wine, contain histamine and tyramine, compounds known to trigger migraines in susceptible individuals.

2. Dairy

• Lactose Intolerance: Some individuals are lactose intolerant and may experience headaches as a secondary symptom due to digestive distress and inflammation caused by consuming dairy products.
• Triggers: Things like casein or tyramine, can trigger sensitivities that may lead to headaches and migraines.

3. Fried Foods/Processed Meats

• High Fat Content: Fried foods are high in unhealthy fats, which can increase inflammation and contribute to the development of headaches.
• Trans Fats: These foods often contain trans fats, which can disrupt normal blood flow and trigger inflammatory responses associated with migraines.
• Additives and Preservatives: Fried foods often contain additives and preservatives like monosodium glutamate (MSG), processed meats nitrates which can be headache triggers for some individuals.

Frequently Asked Questions

Headaches and migraines often have multiple contributing factors. While supplements may help support headache management, the best results typically come from a comprehensive approach that includes proper sleep, hydration, nutrition, exercise, posture correction, and addressing any underlying mechanical issues.

If you are dealing with recurring headaches or migraines, an assessment may help determine whether factors such as neck dysfunction, posture, TMJ issues, or lifestyle habits are contributing to your symptoms.

While supplements can provide significant relief for headaches and migraines, it’s important to approach them as part of a comprehensive treatment plan. Combing the supplements with chiropractic care is the best approach for maximum headache and migraine relief. Book now to see if chiropractic can give you some headache relief.

To a Pain-Free Head,