Natural Remedies: Managing Migraines with Riboflavin, Magnesium & Ginger
Natural Relief: Preventing Migraines with Riboflavin, Magnesium & Ginger
Migraines are more than just headaches; they're debilitating episodes of intense pain, often accompanied by nausea, sensitivity to light and sound, and visual disturbances. For those who suffer from them, finding effective relief can be frustrating. Migraines often run in families and are more common in women than men due to hormonal fluctuations. Often the frequency and severity of migraine attacks will decrease after menopause. That has been my experience.
While medications are commonly used to manage migraines, many individuals seek natural alternatives to prevent these painful episodes from occurring. In recent years, there has been growing interest in using supplements, including riboflavin (vitamin B2), magnesium, and ginger, to prevent migraines. Let's explore how these natural remedies may offer relief for migraine sufferers. Then I’ll share my strategies for managing my struggles with migraine headaches as well as the advice I give to clients.
Understanding Migraines
Before delving into natural remedies, it's crucial to understand the underlying causes of migraines. While the exact mechanisms are not fully understood, it's believed that migraines involve a complex interplay of genetic, environmental, and neurological factors. One theory suggests that migraines result from abnormal brain activity, which leads to changes in blood flow, neurotransmitter levels, and inflammation. This neurological cascade ultimately triggers the characteristic symptoms of migraines.
There are many potential triggers for migraines and identifying them is crucial to prevention. Unfortunately, the list includes exercise, lack of sleep, stress, dehydration, and certain foods such as caffeine, chocolate, and artificial sweeteners.
As someone who suffers from migraines, I have a strong interest in prevention.
Riboflavin (Vitamin B2)
Riboflavin, also known as vitamin B2, is a water-soluble vitamin that plays a vital role in various cellular processes, including energy production. It is naturally found in foods such as dairy products, lean meats, eggs, nuts, and green vegetables such as broccoli and collard greens. While riboflavin deficiency is rare in developed countries due to its widespread availability in the diet, some studies have suggested that supplementation with high doses of riboflavin may help prevent migraines. Furthermore, between 10—15% of the world’s population may have issues absorbing riboflavin (Yamanaka et al., 2021).
Research into the efficacy of riboflavin for migraine prevention is ongoing, but several studies have shown promising results although larger studies are needed. Riboflavin is believed to help prevent migraines by reducing the neuroinflammation that occurs during an episode. Most studies using adult participants used between 300-400 mg of riboflavin to achieve results (Yamanaka et al., 2021) although some individuals achieve results on far lower doses.
Magnesium
Most Americans do not get enough magnesium due to poor diet. High stress and coffee consumption also reduce magnesium. Magnesium supplementation is strongly associated with reducing migraine attacks. In a recent meta-analysis of clinical trials using magnesium, supplementation resulted in a significant reduction in the frequency of migraines. Most of the studies lasted between 4 and 12 weeks and used between 400-800 mg of magnesium. Many kinds of magnesium were used including magnesium oxide and citrate. Some participants experienced GI issues, dizziness, and drowsiness. Some studies involved the use of multiple supplements, including riboflavin (Chiu, H. Y., Yeh, T. H., Huang, Y. C., & Chen, P. Y. (2016).
Here are some foods that are rich in magnesium:
Pumpkin seeds
Black beans
White beans
Dark chocolate
Plantains
Swish chard
Almonds
Cashews
Figs
Quinoa
Yogurt
Broccoli
Edamame
Tuna
Salmon
Tofu
Ginger
Ginger is a flowering plant native to Southeast Asia known for its medicinal properties. It has been used for centuries in traditional medicine to alleviate various ailments, including nausea, inflammation, and digestive issues. In recent years, ginger has gained attention for its potential role in migraine prevention.
Ginger has many properties that may help prevent migraines. It is a powerful anti-inflammatory, antioxidant, and analgesic. Ginger may help block the effects of prostaglandins, compounds involved in pain (Rondaneelli et al., 2020).
Incorporating Riboflavin, Magnesium Ginger into Your Routine
If you suffer from migraines and are considering incorporating riboflavin, magnesium, or ginger into your preventive regimen, it's essential to consult with a nutritionist. A trained professional will provide personalized recommendations based on your medical history, current medications, and individual needs.
When it comes to riboflavin supplementation, the typical dosage used in studies ranges from 200 to 400 milligrams per day.
There is a wide variety of magnesium supplements on the market. While most forms will most likely help reduce migraines, forms such as magnesium oxide may cause loose stools and cramping.
As for ginger, there are several ways to incorporate it into your daily routine. Fresh ginger can be grated and added to teas, smoothies, or recipes. Alternatively, ginger supplements are available in various forms, including capsules, powders, and extracts.
Conclusion
While migraines can be challenging to manage, natural remedies like riboflavin, magnesium, and ginger offer promising options for prevention. However, it's important to seek guidance from a licensed nutritionist who will tailor his or her recommendations to your circumstances. By combining these natural remedies with other lifestyle modifications, such as stress management, adequate sleep, and a healthy diet, you can take proactive steps toward reducing the frequency and severity of migraine attacks.
To prevent migraines as a post-menopausal woman, I take about 400 mg of magnesium glycinate daily. I prefer that form because it is not likely to cause any GI distress or loose stools. If I get a migraine, I immediately take 1-2 ginger capsules because for me it is as effective as Excedrine for Migraines. However, I often recommend that my younger female clients consider supplementing every day with riboflavin to prevent a debilitating headache as well as consider daily ginger supplementation.
Note: if supplementing with ginger, it is important to drink a full glass of water to avoid a burning sensation. While ginger may also help with migraine-related nausea, it is a good idea to experiment with ginger beforehand to be sure that it agrees with you before you are hit with a bad headache.
Remember, finding the right combination of strategies may require patience and persistence, but the potential relief from migraines is well worth the effort. If you have questions about migraines including the efficacy of other supplements you may have heard about,, don’t hesitate to reach out.
Disclaimer
The included information is not meant to or should not be used to replace or substitute medical treatment, recommendations, or the advice of your physician or health care provider. The information contained within is strictly for educational purposes and is based on evidence-based nutrition. If you believe you have a medical problem or condition, please contact your physician or healthcare provider.
References:
Chiu, H. Y., Yeh, T. H., Huang, Y. C., & Chen, P. Y. (2016). Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials. Pain physician, 19(1), E97–E112.
Rondanelli, M., Fossari, F., Vecchio, V., Gasparri, C., Peroni, G., Spadaccini, D., Riva, A., Petrangolini, G., Iannello, G., Nichetti, M., Infantino, V., & Perna, S. (2020). Clinical trials on pain lowering effect of ginger: A narrative review. Phytotherapy research : PTR, 34(11), 2843–2856. https://doi.org/10.1002/ptr.6730
Yamanaka, G., Suzuki, S., Morishita, N., Takeshita, M., Kanou, K., Takamatsu, T., Morichi, S., Ishida, Y., Watanabe, Y., Go, S., Oana, S., & Kawashima, H. (2021). Experimental and Clinical Evidence of the Effectiveness of Riboflavin on Migraines. Nutrients, 13(8), 2612. https://doi.org/10.3390/nu13082612