Migraines are painful headaches that can last for a few hours or several days. The exact causes vary, but may include genetics; brain tumor; hormone fluctuations; brain structure or function abnormalities; stress; certain foods; changes in sleep patterns; weather changes; and elevated blood pressure. All of these may contribute to a migraine's onset and progression. Symptoms can include a prickly sensation in your fingers or toes; fatigue; nausea; dizziness; visual aura; sensitivity to sound or light; vomiting; and throbbing pain on one or both sides of your head. Some vitamins can relieve migraine symptoms and ward off future migraines.
Vitamin B-2
Vitamin B-2, also known as riboflavin, is a water-soluble vitamin that improves brain function; regulates brain activity; balances hormone levels; repairs brain damage; decreases brain inflammation; supports healthy adrenal gland function; and increases blood flow to your brain. B-2 lowers your risk of chronic migraines and reduces migraine symptoms and oxidative stress in your body, a common cause of migraines. The daily recommended dietary allowance for vitamin B-2 is 1 mg for adult females and 1.3 mg for adult males. Foods rich in vitamin B-2 include milk, cheese, spinach, mushrooms, kale, turnip greens, almonds, wild rice, soybeans, yogurt and eggs.
Vitamin B-12
Vitamin B-12, also known as cobalamin, is water-soluble vitamin that carries oxygen, nutrients and blood to your brain cells and tissues. The vitamin regulates brain activity; aids in red blood cell formation; repairs damaged brain tissue; supports a healthy nervous system; reduces oxidative stress in your body; and lowers your risk of heart attacks and strokes. The RDA for vitamin B-12 is 2.4 mg for adults. Foods rich in vitamin B-12 include beef liver, rainbow trout, milk, roasted ham, eggs, roasted chicken, ready-to-eat cereals, white tuna and sockeye salmon.
Vitamin C
Vitamin C, a water-soluble antioxidant vitamin, enhances immune system function and protects your body from toxins, infections, viruses and diseases that can trigger or worsen migraine symptoms. Vitamin C also repairs damaged brain tissue; accelerates the healing process; balances your hormone levels; hydrates your body; alleviates oxidative stress; and reduces brain inflammation. The vitamin can relieve migraine symptoms such as throbbing or pulsating head pain, nausea, auras and fatigue. The RDA for vitamin C is 1,000 mg for adults. Foods rich in vitamin C include oranges, strawberries, cantaloupe, blackberries, pineapples, grapefruits, kiwi, tomatoes, mustard greens, Swiss chard and spinach.
Vitamin D
Vitamin D is also a fat-soluble vitamin. The vitamin improves brain function; relieves migraine symptoms such as head pain, nausea, vomiting and sensitivity to light; decreases fluid around your brain; and repairs damaged brain tissue. Vitamin D may reduce the severity and frequency of your migraine headaches and regulate the dilation and contraction of the blood vessels in your brain, a common cause of migraine headaches. The RDA for vitamin D is 20 mcg for adults. Foods rich in vitamin D include mackerel, herring, catfish, tuna, salmon, mushrooms, eggs and cod liver oil.
References
- "Understanding Migraine and Other Headaches"; Stewart J. Tepper; 2004
- "Tell Me What To Eat If I Have Headaches and Migraines"; Elaine Magee; 2008
- "Migraines for Dummies"; Diane Stafford; 2003
- "The Vitamin Cure for Migraines: How to Prevent and Treat Headaches Using Nutrition and Vitamin Supplementation"; Steve Hickey; 2010
- "Prescription for Nutritional Healing: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements"; Phyllis Balch; 2010
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