Migraine
A type of headache that often causes moderate to severe throbbing pain, usually on one side of the head, sometimes with nausea, vomiting, and sensitivity to light and sound. Some people get warning signs (aura) beforehand.
⚠ Seek medical attention if:
A sudden severe thunderclap headache, the worst headache of your life, headache with fever and a stiff neck, weakness, numbness, confusion, difficulty speaking, vision loss, or headache after a head injury. Seek urgent medical care, as these can signal a serious problem.
Lifestyle factors
Stress, poor or irregular sleep, skipped meals, dehydration, bright lights or loud noise, screen time, and triggers such as alcohol or specific foods
Nutritional factors
Skipping meals and low blood sugar, dehydration, caffeine excess or withdrawal, and possible triggers such as aged cheese, processed meats, or alcohol; low magnesium may play a role
Possible medical causes
A genetic tendency, hormonal changes such as around periods, medication-overuse headaches, and, less commonly, underlying neurological conditions
Next steps
See a GP if headaches are frequent, severe, changing in pattern, or not helped by usual measures. Seek emergency care for sudden severe or thunderclap headaches or any neurological symptoms.
Related nutrients (3)
Low magnesium is linked to migraine; magnesium has some evidence for reducing migraine frequency
Food sources: Pumpkin seeds (156 mg magnesium per 30g), Brazil nuts (~106 mg magnesium per 30g), Almonds (~76 mg magnesium per 30g), Flax seeds (~120 mg per 30g), Macadamia nuts (~37 mg per 30g), Butternut (~72 mg per 30g), Pecans (~35 mg per 30g), Walnuts (~45 mg per 30g), Pine nuts (~71 mg per 30g), Chia seeds (~95 mg per 30g), Hazelnuts (~46 mg per 30g), Peanuts (~50 mg per 30g), Sunflower seeds (~98 mg per 30g), Sesame seeds (~100 mg per 30g), Lotus seeds (~60 mg per 30g), Red beans (adzuki) (~120 mg per cup cooked), Garbanzo beans (chickpeas) (~78 mg per cup cooked), Kidney beans (~74 mg per cup cooked), Corn (~35 mg per cup), Potatoes (~35 mg per medium potato), Edamame (~99 mg per cup cooked), Seaweed (~10 mg per 10g dried)
Riboflavin (B2) has some evidence for helping prevent migraines
Food sources: Eggs (whole, boiled) (~0.5 mg per 2 eggs), Spinach (cooked) (~0.2 mg per cup cooked), Fortified oat milk (~0.4 mg per cup (fortified)), Almonds (~0.3 mg riboflavin (B2) per 30g)
CoQ10 has been studied for migraine prevention with modest evidence
Food sources: Salmon (grilled) (~0.9 mg CoQ10 per 140g fillet (food sources are generally low; organ meats are the richest dietary source))
Supplement categories (3)
Studied for migraine prevention with modest evidence; discuss with a professional
Cautions: Take with a fat-containing meal for better absorption
Some evidence for reducing migraine frequency in certain people; discuss with a professional
Cautions: Use with caution in kidney disease; check with GP if on medications
Provides riboflavin (B2), which has some evidence for migraine prevention
Cautions: High-dose B6 above 100 mg/day long-term is linked to nerve symptoms — check the product dose
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.