Think your supplements are helping? Some might be triggering your migraines. Find out which to avoid and what to use instead.
From melatonin to fish oil, learn which supplements could be making your migraines worse—and what to take safely instead.
Introduction
Did you know that certain supplements could worsen your migraines? While supplements are often considered beneficial for overall health, some may act as triggers, exacerbating your migraine symptoms. In this article, we’ll explore six supplements that dietitians recommend avoiding if you frequently experience migraines.
Supplements to Avoid If You Get Migraines
1. Magnesium Citrate
Although magnesium is often prescribed for migraines, magnesium citrate can sometimes cause digestive issues, such as diarrhea, which may indirectly trigger migraines. Consult your dietitian for more appropriate magnesium forms like magnesium glycinate, which is gentler on the stomach.
2. Melatonin
While melatonin is popular for sleep aid, studies suggest that inconsistent dosages can worsen migraine episodes. Stick to natural ways to regulate sleep, like maintaining a sleep schedule, instead of resorting to melatonin supplements.
3. Ginseng
Ginseng may boost energy, but it can also lead to increased blood pressure, a significant migraine trigger. If you rely on it for energy, consider alternative strategies such as mindfulness or caffeine in limited quantities.
4. Vitamin D in Excess
Vitamin D is crucial for bone health, but overdosing on it can lead to calcium buildup in the blood, which might trigger migraines. Stay within the recommended daily intake and consult a healthcare professional before taking high doses.
5. Aspartame or Artificial Sweetener Supplements
Many protein powders and supplements contain aspartame, which is a well-known migraine trigger. Opt for natural sweeteners or unsweetened supplements to avoid migraine episodes.
6. Fish Oil with High EPA Levels
Fish oil is rich in omega-3 fatty acids, but high levels of eicosapentaenoic acid (EPA) can sometimes worsen inflammatory responses, leading to migraines. Instead, look for supplements balanced between EPA and DHA.
Actionable Tips
- Consult with a Dietitian: Always speak with a healthcare professional before starting or stopping any supplement.
- Maintain a Food and Supplement Journal: Track your diet and supplements to identify patterns or potential triggers.
- Prioritize Natural Sources: Obtain nutrients from whole foods whenever possible instead of relying on supplements.
Common Migraine-Safe Alternatives
| Supplement to Avoid | Safer Alternative |
|---|---|
| Magnesium Citrate | Magnesium Glycinate |
| Melatonin | Herbal Teas like Chamomile |
| Fish Oil (High EPA) | Balanced Omega-3 Supplements |
Final Thoughts
Your health journey is personal, and finding the right supplements can be challenging, especially if you’re prone to migraines. By identifying and avoiding these potential triggers, you can take control of your symptoms and improve your overall well-being. Always consult a qualified dietitian or healthcare provider for personalized advice.
