For many migraine sufferers, medication can feel like a double-edged sword.
While some drugs provide temporary relief, others bring side effects such as drowsiness, rebound headaches, or digestive discomfort. It’s understandable that more people are now searching for non-medication-based strategies, like natural supplements, to manage migraines safely and sustainably.
Hello, my name is Douglas and I’m a Senior Clinician at Brisbane Headache and Migraine Clinic. As a physiotherapist trained in the Watson Headache® Approach, my work focuses on the cervical spine’s role in driving migraine sensitivity.
When the upper neck joints (C1–C3) become sensitised, they can amplify signals in the brainstem’s trigemino-cervical nucleus — a key structure involved in migraine generation. By addressing these mechanical and neural dysfunctions, we can often reduce migraine frequency and severity.
But physiotherapy doesn’t act in isolation. There’s growing evidence that certain natural supplements can help stabilise the nervous system, optimise energy metabolism, and support recovery between attacks.
Below, I’ll explore five well-researched natural supplements that complement manual and exercise-based migraine care. It is important to note that these are observations and not recommendations of supplements. Please advise your doctor for further clarification of personal use of natural supplements.
Magnesium – Calming the Overactive Nervous System
Why it matters: Magnesium deficiency has been found in up to 50% of migraine patients (Mauskop & Varughese, 2012). It plays a crucial role in regulating nerve excitability, neurotransmitter release, and vascular tone — all of which influence migraine onset.
Benefits:
- Reduces cortical hyperexcitability, helping prevent migraine initiation
- Relaxes tight neck and suboccipital muscles
- Decreases attack frequency when taken consistently for 3 months or more
Clinical research supports magnesium’s use, with a meta-analysis showing significant reductions in migraine frequency and intensity with oral supplementation of 400–600 mg/day (Chiu et al., 2016).
Riboflavin (Vitamin B2) – Fuel for Brain Energy
Migraine brains often show mitochondrial energy deficits — they run out of fuel faster, leading to hyper-sensitivity and pain activation. Riboflavin helps generate ATP (cellular energy), improving the brain’s resilience to triggers like stress and lack of sleep.
Benefits:
- Enhances mitochondrial energy efficiency
- Reduces migraine frequency by up to 50% in some clinical trials (Thompson et al., 2022)
- Works synergistically with magnesium for neuronal stability
A 2017 Cochrane review concluded that riboflavin at 400 mg daily can reduce the number of migraine days per month, particularly in adults with recurrent attacks.
Coenzyme Q10 – Reducing Oxidative Stress
CoQ10 acts as both an antioxidant and a mitochondrial cofactor, supporting healthy brain metabolism. Migraine patients often have lower CoQ10 levels, and supplementation has been shown to help restore balance.
Benefits:
- Enhances energy production in neurons
- Reduces oxidative stress in brain tissue
- May shorten migraine duration and post-episode fatigue
In a randomised controlled trial, Sandor et al. (2005) found that 100 mg of CoQ10 three times daily reduced migraine frequency by 55% after three months, with minimal side effects.
Vitamin D – Supporting Immune and Neural Balance
Vitamin D isn’t just for bone health. It also regulates neuroinflammation and pain signalling — mechanisms central to migraine sensitivity. Low vitamin D levels have been correlated with higher migraine prevalence (Kjaergaard et al., 2012).
Benefits:
- Modulates inflammatory cytokines that influence migraine activity
- Supports serotonin production and mood regulation
- Enhances sleep quality, an important migraine protector
A 2019 study in The Journal of Headache and Pain found that vitamin D supplementation (1000–4000 IU/day) led to significant decreases in attack frequency in chronic migraine sufferers.
Feverfew and Butterbur – Nature’s Preventatives
These two herbal options have long been studied for migraine prevention. Feverfew contains parthenolide, which reduces inflammatory prostaglandin release, while butterbur (Petasites hybridus) helps stabilise vascular reactivity.
Benefits:
- Feverfew may reduce attack frequency and nausea symptoms
- Butterbur (PA-free) shown to cut monthly migraine attacks by up to 48% (Lipton et al., 2004)
- Natural alternatives for those aiming to reduce medication dependency
However, only PA-free butterbur extracts should be used to avoid potential liver toxicity, and consultation with a GP is recommended before starting either herb.
Integrating Natural Supplements with the Watson Headache® Approach
While natural supplements can reduce systemic vulnerability to migraines, the Watson Headache® Approach addresses the underlying mechanical driver — the sensitised upper cervical spine. By desensitising this region through precise manual therapy, posture retraining, and self-management strategies, we can decrease brainstem hypersensitivity and migraine recurrence.
Combining this approach with targeted nutritional support offers a powerful dual strategy:
- Biomechanical correction through cervical treatment and movement control
- Biochemical stabilisation through evidence-based supplementation
This integration helps patients build long-term resilience, reduce medication reliance, and regain control over their daily lives.
Key Takeaway
Migraines are multifactorial — involving nervous system sensitisation, metabolic inefficiency, and vascular instability. Natural supplements like magnesium, riboflavin, CoQ10, vitamin D, and specific herbs can enhance the body’s ability to manage these triggers.
When combined with a physiotherapy approach that corrects neck dysfunction and restores normal brainstem sensitivity, patients often experience fewer migraines, less intensity, and a more medication-free recovery path.
Written by:
References
Mauskop A, Varughese J. (2012). Why all migraine patients should be treated with magnesium. Journal of Neural Transmission, 119(5):575–579.
Chiu HY et al. (2016). Effect of magnesium on migraine prevention: a meta-analysis of randomized controlled trials. Pain Physician, 19(1):E97–E112.
Thompson DF, Saluja HS, Malone PM. (2022). Riboflavin in the prophylaxis of migraine: A systematic review and meta-analysis. Headache, 62(4):567–579.
Sandor PS et al. (2005). Efficacy of coenzyme Q10 in migraine prophylaxis: a randomized controlled trial. Neurology, 64(4):713–715.
Kjaergaard M et al. (2012). Low serum vitamin D is associated with migraine. Cephalalgia, 32(10):1068–1074.
Gazerani P, Fuglsang R, Pedersen JG. (2019). Vitamin D supplementation for primary headaches: A randomized, double-blind, placebo-controlled trial. The Journal of Headache and Pain, 20(1):82.
Lipton RB et al. (2004). Efficacy and safety of butterbur extract for migraine prevention: a randomized controlled trial. Neurology, 63(12):2240–2244.
