Migraine: natural remedies and the evidence behind them
Migraines are recurring moderate-to-severe headaches often accompanied by nausea, light sensitivity, and visual disturbances.
14 options5 graded A4 graded B5 traditional or ungraded
A
Guided condition explorer
Start with what sounds familiar.
Choose what sounds familiar, then choose the kind of support you want to explore. HealisticMD narrows the library without presenting the result as personal medical advice.
If you're looking at nutrition as a root cause, magnesium supplementation has been studied specifically for migraine prophylaxis.
Supported by a 2025 meta-analysis of randomized trials in which magnesium supplementation reduced migraine attack frequency, severity, and monthly migraine days — with the clearest benefit for people whose intake may be low.
Dose or use Typically 400–600 mg daily of magnesium citrate or glycinate; consult a healthcare practitioner for your situation.
Key study Meta-analysis (2025, PMID 39404918): Effects of selected dietary supplements on migraine prophylaxis: A systematic review and dose-response meta-analysis of randomized controlled trials — magnesium supplementation reduced migraine attack frequency, severity, and monthly migraine days.
EvidenceSupported by controlled trialsTime to resultsTypically 8–12 weeks.
Caution: High doses can cause loose stools; avoid in kidney disease. Check with your doctor if on medications.
As you dig into nutritional root causes, vitamin D is worth checking — pooled randomized trials link supplementation to fewer migraine days, and low levels are common.
In a 2025 meta-analysis of randomized trials, vitamin D supplementation reduced migraine frequency and monthly migraine days; benefit is likeliest if your level is low.
Dose or use Commonly 1,000–4,000 IU daily with food; ask your provider to check your blood level to guide dosing.
Key study Meta-analysis (2025, PMID 39404918): Effects of selected dietary supplements on migraine prophylaxis: A systematic review and dose-response meta-analysis of randomized controlled trials — vitamin D supplementation reduced migraine frequency and monthly migraine days.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 8–12 weeks.
Caution: Very high doses can raise blood calcium; don't exceed labeled amounts without testing. Check with your provider if pregnant or on medications.
Evidence grade not assigned · Traditional use long-standing
Low CoQ10 may be an underlying factor
Why it may be relevant
As you dig into nutritional root causes, checking whether your CoQ10 is low is a sensible step — low levels have been linked with more frequent, more severe migraines.
If you're low in CoQ10, correcting it may support fewer attacks — making it worth discussing a check with your provider before supplementing.
Dose or use Ask your provider about assessing your CoQ10 status; there's no single routine blood test, so treat this as a conversation rather than a self-test.
Key study Correcting a documented shortfall can support recovery; this is a root-cause check, not a treatment claim — ask your provider about your levels.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 8-12 weeks after correcting levels.Traditional useLong-standing traditional staple
Caution: This is a root-cause check, not a treatment claim; discuss testing and any supplementation with your provider.
–
Nutrient gap worth checking
Magnesium Deficiency
Evidence grade not assigned · Traditional use long-standing
Low magnesium may be an underlying factor
Why it may be relevant
If you're investigating nutritional root causes, checking whether you're low in magnesium is a sensible first step before supplementing.
If you're low in magnesium, correcting the deficiency may help reduce migraine frequency — making it worth discussing a simple check with your doctor.
Dose or use This is a root-cause check rather than a product — ask your provider about testing serum or RBC magnesium before starting a supplement.
Key study Correcting a documented shortfall can support recovery; this is a root-cause check, not a treatment claim — ask your provider to test your levels.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 8–12 weeks after correcting levels.Traditional useLong-standing traditional staple
Caution: Ask your healthcare provider about testing serum or RBC magnesium levels before supplementing.
What's going on with your migraines right now — and what do you most want to change?
I want to work on nutrition as a root cause with a daily evidence-backed routine
If you're looking at nutrition as a root cause, magnesium supplementation has been studied specifically for migraine prophylaxis.
Supported by a 2025 meta-analysis of randomized trials in which magnesium supplementation reduced migraine attack frequency, severity, and monthly migraine days — with the clearest benefit for people whose intake may be low.
Dose or use Typically 400–600 mg daily of magnesium citrate or glycinate; consult a healthcare practitioner for your situation.
Key study Meta-analysis (2025, PMID 39404918): Effects of selected dietary supplements on migraine prophylaxis: A systematic review and dose-response meta-analysis of randomized controlled trials — magnesium supplementation reduced migraine attack frequency, severity, and monthly migraine days.
EvidenceSupported by controlled trialsTime to resultsTypically 8–12 weeks.
Caution: High doses can cause loose stools; avoid in kidney disease. Check with your doctor if on medications.
A cellular-energy nutrient tied to migraine prevention
Why it may be relevant
As you explore nutrition as a root cause, CoQ10 supports the mitochondrial energy production that some people prone to migraine may be low in.
Supported by a 2025 meta-analysis of randomized trials in which CoQ10 lowered migraine frequency, severity, and attack duration; it supports the mitochondrial energy production some people prone to migraine may be low in.
Dose or use Commonly around 300 mg daily (e.g. 100 mg three times a day), taken with food for absorption.
Key study Meta-analysis (2025, PMID 39404918): Effects of selected dietary supplements on migraine prophylaxis: A systematic review and dose-response meta-analysis of randomized controlled trials — CoQ10 decreased migraine frequency, severity, and duration.
EvidenceSupported by controlled trials · Recognised traditional useTime to resultsTypically 8-12 weeks.Traditional useRecognised traditional use
Caution: Generally well tolerated; may interact with blood thinners and blood-pressure medication — check with your provider.
Since you want to explore nutrition as a root cause, riboflavin (B2) is a low-cost nutrient people take to support the cellular energy metabolism thought to play a role in migraine.
Supported by a 2025 meta-analysis of randomized trials in which riboflavin reduced migraine attack frequency; it's a low-cost nutrient that supports the cellular energy metabolism thought to play a role in migraine.
Dose or use Commonly 400 mg daily, taken with food.
Key study Meta-analysis (2025, PMID 39404918): Effects of selected dietary supplements on migraine prophylaxis: A systematic review and dose-response meta-analysis of randomized controlled trials — riboflavin decreased migraine attack frequency.
EvidenceSupported by smaller clinical studies · Recognised traditional useTime to resultsTypically 8-12 weeks.Traditional useRecognised traditional use
Caution: Generally well tolerated; may turn urine bright yellow, which is harmless. Check with your provider if pregnant or taking medications.
As you dig into nutritional root causes, vitamin D is worth checking — pooled randomized trials link supplementation to fewer migraine days, and low levels are common.
In a 2025 meta-analysis of randomized trials, vitamin D supplementation reduced migraine frequency and monthly migraine days; benefit is likeliest if your level is low.
Dose or use Commonly 1,000–4,000 IU daily with food; ask your provider to check your blood level to guide dosing.
Key study Meta-analysis (2025, PMID 39404918): Effects of selected dietary supplements on migraine prophylaxis: A systematic review and dose-response meta-analysis of randomized controlled trials — vitamin D supplementation reduced migraine frequency and monthly migraine days.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 8–12 weeks.
Caution: Very high doses can raise blood calcium; don't exceed labeled amounts without testing. Check with your provider if pregnant or on medications.
A mineral with trial evidence for fewer migraine attacks
Why it may be relevant
Since you're exploring nutrition as a root cause, zinc is an inexpensive mineral that a randomized trial links to fewer, less severe migraine attacks.
In a double-blind randomized placebo-controlled trial, zinc supplementation significantly reduced both how often migraines struck and how severe they were.
Dose or use Studied at 220 mg/day of zinc sulfate (about 50 mg elemental zinc) for 8 weeks; take with food and don't exceed labeled doses without guidance.
Key study Randomized Controlled Trial (2020, PMID 32928216): Zinc supplementation affects favorably the frequency of migraine attacks: a double-blind randomized placebo-controlled clinical trial — 220 mg/day zinc sulfate for 8 weeks significantly reduced migraine attack frequency and headache severity versus placebo.
EvidenceSupported by smaller clinical studiesTime to resultsTypically around 8 weeks.
Caution: Long-term high-dose zinc can deplete copper and upset the stomach; take with food and check with your provider before ongoing use, especially if pregnant or on medications.
If you're drawn to mind-body tools, biofeedback teaches you to recognize and change physical stress responses that can trigger migraines.
Supported by a systematic review and meta-analysis showing efficacy for migraine prevention through learned self-regulation.
Dose or use Typically 6–12 guided sessions with a trained practitioner; follow their protocol.
Key study Systematic review (2025, PMID 40064357): Efficacy of biofeedback for migraine: A systematic review and meta-analysis.
EvidenceSupported by controlled trialsTime to resultsTypically 6–12 weeks.
Caution: Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
For those focused on prevention, regular physical exercise has been evaluated in a network meta-analysis as an effective nonpharmacological intervention.
Supported by clinical research suggesting physical exercise reduces migraine days, with dose-dependent benefits.
Dose or use Aim for at least 150 minutes of moderate aerobic activity per week; start gradually.
Key study Systematic review (2026, PMID 41368711): Multilevel Network Meta-Analysis of Nonpharmacological Interventions for Migraine: Focusing on the Dose-Effect of Physical Exercise and Its Moderators.
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks.
Caution: Intense exercise can trigger migraines in some people; start low and build up slowly.
Evidence grade not assigned · Traditional use long-standing
Acupressure point at the base of the skull for headaches
Why it may be relevant
For self-applied mind-body tools, GB20 sits in the hollows at the base of the skull and is a go-to acupressure point people use to ease tension headaches and migraines.
In Traditional Chinese Medicine, GB20 is highly regarded for relieving tension headaches, migraines, and sinus headaches.
Dose or use Using your thumbs, apply firm circular pressure to the two hollows at the base of the skull for 1-2 minutes; repeat as needed.
Key study A traditional acupressure point used for headache and migraine relief; we don't cite a specific controlled trial here, so treat this as an ungraded, traditional-use tool.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsSome people feel relief within minutes; use as needed at onset or during tension.Traditional useLong-standing traditional staple
Caution: Use gentle, steady pressure and stop if you feel dizzy or pain worsens. Not a substitute for medical care for severe or sudden headaches.
–
Pressure point
LI4 (Hegu) - Large Intestine 4
Evidence grade not assigned · Traditional use long-standing
Hand acupressure point traditionally used for headaches
Why it may be relevant
As a drug-free self-care tool, LI4 sits in the web between thumb and index finger and is the most-used acupressure point for headache and migraine relief.
LI4 is a Traditional Chinese Medicine 'master point' for headache; our library notes stimulation may help reduce migraine frequency and intensity, especially at onset.
Dose or use Squeeze the fleshy web between thumb and index finger with firm pressure for 1-2 minutes, then switch hands.
Key study A traditional acupressure point used for headache and migraine relief; we don't cite a specific controlled trial here, so treat this as an ungraded, traditional-use tool.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsOften used at the first sign of an attack; relief varies by person.Traditional useLong-standing traditional staple
Caution: Avoid strong LI4 stimulation during pregnancy, as it is traditionally avoided. Use steady, tolerable pressure.
What's going on with your migraines right now — and what do you most want to change?
The attacks come too often — I want fewer of them, period
If your priority is cutting down how often migraines strike, acupuncture has strong systematic review evidence supporting it as a preventive strategy.
Supported by a systematic review with meta-analysis showing acupuncture improves migraine frequency and quality of life.
Dose or use Typically 1-2 sessions per week with a licensed acupuncturist; preventive courses commonly run 8-12 sessions.
Key study Systematic review (2025, PMID 41219786): Acupuncture improves migraine and quality of life in patients with migraine: a systematic review with meta-analysis.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 4–8 weeks of regular sessions.Traditional useLong-standing traditional staple
Caution: Seek a licensed acupuncturist; generally well tolerated.
For those focused on prevention, regular physical exercise has been evaluated in a network meta-analysis as an effective nonpharmacological intervention.
Supported by clinical research suggesting physical exercise reduces migraine days, with dose-dependent benefits.
Dose or use Aim for at least 150 minutes of moderate aerobic activity per week; start gradually.
Key study Systematic review (2026, PMID 41368711): Multilevel Network Meta-Analysis of Nonpharmacological Interventions for Migraine: Focusing on the Dose-Effect of Physical Exercise and Its Moderators.
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks.
Caution: Intense exercise can trigger migraines in some people; start low and build up slowly.
If you're looking at nutrition as a root cause, magnesium supplementation has been studied specifically for migraine prophylaxis.
Supported by a 2025 meta-analysis of randomized trials in which magnesium supplementation reduced migraine attack frequency, severity, and monthly migraine days — with the clearest benefit for people whose intake may be low.
Dose or use Typically 400–600 mg daily of magnesium citrate or glycinate; consult a healthcare practitioner for your situation.
Key study Meta-analysis (2025, PMID 39404918): Effects of selected dietary supplements on migraine prophylaxis: A systematic review and dose-response meta-analysis of randomized controlled trials — magnesium supplementation reduced migraine attack frequency, severity, and monthly migraine days.
EvidenceSupported by controlled trialsTime to resultsTypically 8–12 weeks.
Caution: High doses can cause loose stools; avoid in kidney disease. Check with your doctor if on medications.
You want to head migraines off before they start — butterbur (Petasites) is one of the most well-known preventive botanicals people take daily to reduce how often attacks strike.
A systematic review of randomized trials found positive, though limited, evidence that standardized butterbur extract can reduce how often migraines strike; use only PA-free products to protect the liver.
Dose or use Standardized Petasites extract, commonly 50-75 mg twice daily; use a PA-free product.
Key study Systematic review (2020, PMID 32310327): Herbal treatments for migraine: A systematic review of randomised-controlled studies — found positive, though limited, randomized-trial evidence that butterbur (Petasites) reduces migraine frequency.
EvidenceSupported by smaller clinical studies · Centuries of traditional use across more than one traditionTime to resultsTypically 8-12 weeks of consistent daily use.Traditional useClassical use across multiple traditions
Caution: Only use PA-free (pyrrolizidine-alkaloid-free) products — raw butterbur can harm the liver. Avoid if allergic to ragweed, daisies, or marigolds.
Evidence grade not assigned · Traditional use classical
A traditional herb for preventing migraine attacks
Why it may be relevant
You want to prevent attacks before they start — feverfew is a classic herb taken daily to reduce how often migraines occur.
Feverfew has long traditional use for migraine prevention, and our library lists migraine headaches first among what it may help.
Dose or use Standardized dried-leaf extract, commonly 100-150 mg daily; consistent daily use is key.
Key study Long traditionally used for migraine prevention; we don't cite a specific controlled trial here, so treat this as an ungraded, traditional-use option to discuss with your provider.
EvidenceCenturies of traditional use across more than one tradition · Human evidence not yet assessedTime to resultsTypically 8-12 weeks.Traditional useClassical use across multiple traditions
Caution: Avoid in pregnancy and if allergic to the daisy/ragweed family; stopping abruptly after prolonged use may trigger rebound headaches.
If you're looking at nutrition as a root cause, magnesium supplementation has been studied specifically for migraine prophylaxis.
Supported by a 2025 meta-analysis of randomized trials in which magnesium supplementation reduced migraine attack frequency, severity, and monthly migraine days — with the clearest benefit for people whose intake may be low.
Dose or use Typically 400–600 mg daily of magnesium citrate or glycinate; consult a healthcare practitioner for your situation.
Key study Meta-analysis (2025, PMID 39404918): Effects of selected dietary supplements on migraine prophylaxis: A systematic review and dose-response meta-analysis of randomized controlled trials — magnesium supplementation reduced migraine attack frequency, severity, and monthly migraine days.
EvidenceSupported by controlled trialsTime to resultsTypically 8–12 weeks.
Caution: High doses can cause loose stools; avoid in kidney disease. Check with your doctor if on medications.
A cellular-energy nutrient tied to migraine prevention
Why it may be relevant
As you explore nutrition as a root cause, CoQ10 supports the mitochondrial energy production that some people prone to migraine may be low in.
Supported by a 2025 meta-analysis of randomized trials in which CoQ10 lowered migraine frequency, severity, and attack duration; it supports the mitochondrial energy production some people prone to migraine may be low in.
Dose or use Commonly around 300 mg daily (e.g. 100 mg three times a day), taken with food for absorption.
Key study Meta-analysis (2025, PMID 39404918): Effects of selected dietary supplements on migraine prophylaxis: A systematic review and dose-response meta-analysis of randomized controlled trials — CoQ10 decreased migraine frequency, severity, and duration.
EvidenceSupported by controlled trials · Recognised traditional useTime to resultsTypically 8-12 weeks.Traditional useRecognised traditional use
Caution: Generally well tolerated; may interact with blood thinners and blood-pressure medication — check with your provider.
Since you want to explore nutrition as a root cause, riboflavin (B2) is a low-cost nutrient people take to support the cellular energy metabolism thought to play a role in migraine.
Supported by a 2025 meta-analysis of randomized trials in which riboflavin reduced migraine attack frequency; it's a low-cost nutrient that supports the cellular energy metabolism thought to play a role in migraine.
Dose or use Commonly 400 mg daily, taken with food.
Key study Meta-analysis (2025, PMID 39404918): Effects of selected dietary supplements on migraine prophylaxis: A systematic review and dose-response meta-analysis of randomized controlled trials — riboflavin decreased migraine attack frequency.
EvidenceSupported by smaller clinical studies · Recognised traditional useTime to resultsTypically 8-12 weeks.Traditional useRecognised traditional use
Caution: Generally well tolerated; may turn urine bright yellow, which is harmless. Check with your provider if pregnant or taking medications.
As you dig into nutritional root causes, vitamin D is worth checking — pooled randomized trials link supplementation to fewer migraine days, and low levels are common.
In a 2025 meta-analysis of randomized trials, vitamin D supplementation reduced migraine frequency and monthly migraine days; benefit is likeliest if your level is low.
Dose or use Commonly 1,000–4,000 IU daily with food; ask your provider to check your blood level to guide dosing.
Key study Meta-analysis (2025, PMID 39404918): Effects of selected dietary supplements on migraine prophylaxis: A systematic review and dose-response meta-analysis of randomized controlled trials — vitamin D supplementation reduced migraine frequency and monthly migraine days.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 8–12 weeks.
Caution: Very high doses can raise blood calcium; don't exceed labeled amounts without testing. Check with your provider if pregnant or on medications.
A mineral with trial evidence for fewer migraine attacks
Why it may be relevant
Since you're exploring nutrition as a root cause, zinc is an inexpensive mineral that a randomized trial links to fewer, less severe migraine attacks.
In a double-blind randomized placebo-controlled trial, zinc supplementation significantly reduced both how often migraines struck and how severe they were.
Dose or use Studied at 220 mg/day of zinc sulfate (about 50 mg elemental zinc) for 8 weeks; take with food and don't exceed labeled doses without guidance.
Key study Randomized Controlled Trial (2020, PMID 32928216): Zinc supplementation affects favorably the frequency of migraine attacks: a double-blind randomized placebo-controlled clinical trial — 220 mg/day zinc sulfate for 8 weeks significantly reduced migraine attack frequency and headache severity versus placebo.
EvidenceSupported by smaller clinical studiesTime to resultsTypically around 8 weeks.
Caution: Long-term high-dose zinc can deplete copper and upset the stomach; take with food and check with your provider before ongoing use, especially if pregnant or on medications.
For those focused on prevention, regular physical exercise has been evaluated in a network meta-analysis as an effective nonpharmacological intervention.
Supported by clinical research suggesting physical exercise reduces migraine days, with dose-dependent benefits.
Dose or use Aim for at least 150 minutes of moderate aerobic activity per week; start gradually.
Key study Systematic review (2026, PMID 41368711): Multilevel Network Meta-Analysis of Nonpharmacological Interventions for Migraine: Focusing on the Dose-Effect of Physical Exercise and Its Moderators.
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks.
Caution: Intense exercise can trigger migraines in some people; start low and build up slowly.
Evidence grade not assigned · Traditional use long-standing
Acupressure point at the base of the skull for headaches
Why it may be relevant
For self-applied mind-body tools, GB20 sits in the hollows at the base of the skull and is a go-to acupressure point people use to ease tension headaches and migraines.
In Traditional Chinese Medicine, GB20 is highly regarded for relieving tension headaches, migraines, and sinus headaches.
Dose or use Using your thumbs, apply firm circular pressure to the two hollows at the base of the skull for 1-2 minutes; repeat as needed.
Key study A traditional acupressure point used for headache and migraine relief; we don't cite a specific controlled trial here, so treat this as an ungraded, traditional-use tool.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsSome people feel relief within minutes; use as needed at onset or during tension.Traditional useLong-standing traditional staple
Caution: Use gentle, steady pressure and stop if you feel dizzy or pain worsens. Not a substitute for medical care for severe or sudden headaches.
–
Pressure point
LI4 (Hegu) - Large Intestine 4
Evidence grade not assigned · Traditional use long-standing
Hand acupressure point traditionally used for headaches
Why it may be relevant
As a drug-free self-care tool, LI4 sits in the web between thumb and index finger and is the most-used acupressure point for headache and migraine relief.
LI4 is a Traditional Chinese Medicine 'master point' for headache; our library notes stimulation may help reduce migraine frequency and intensity, especially at onset.
Dose or use Squeeze the fleshy web between thumb and index finger with firm pressure for 1-2 minutes, then switch hands.
Key study A traditional acupressure point used for headache and migraine relief; we don't cite a specific controlled trial here, so treat this as an ungraded, traditional-use tool.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsOften used at the first sign of an attack; relief varies by person.Traditional useLong-standing traditional staple
Caution: Avoid strong LI4 stimulation during pregnancy, as it is traditionally avoided. Use steady, tolerable pressure.
What kind of help fits your life best?
Working with a trained practitioner — hands-on or guided sessions
If your priority is cutting down how often migraines strike, acupuncture has strong systematic review evidence supporting it as a preventive strategy.
Supported by a systematic review with meta-analysis showing acupuncture improves migraine frequency and quality of life.
Dose or use Typically 1-2 sessions per week with a licensed acupuncturist; preventive courses commonly run 8-12 sessions.
Key study Systematic review (2025, PMID 41219786): Acupuncture improves migraine and quality of life in patients with migraine: a systematic review with meta-analysis.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 4–8 weeks of regular sessions.Traditional useLong-standing traditional staple
Caution: Seek a licensed acupuncturist; generally well tolerated.
If you're drawn to mind-body tools, biofeedback teaches you to recognize and change physical stress responses that can trigger migraines.
Supported by a systematic review and meta-analysis showing efficacy for migraine prevention through learned self-regulation.
Dose or use Typically 6–12 guided sessions with a trained practitioner; follow their protocol.
Key study Systematic review (2025, PMID 40064357): Efficacy of biofeedback for migraine: A systematic review and meta-analysis.
EvidenceSupported by controlled trialsTime to resultsTypically 6–12 weeks.
Caution: Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.
As you dig into nutritional root causes, vitamin D is worth checking — pooled randomized trials link supplementation to fewer migraine days, and low levels are common.
In a 2025 meta-analysis of randomized trials, vitamin D supplementation reduced migraine frequency and monthly migraine days; benefit is likeliest if your level is low.
Dose or use Commonly 1,000–4,000 IU daily with food; ask your provider to check your blood level to guide dosing.
Key study Meta-analysis (2025, PMID 39404918): Effects of selected dietary supplements on migraine prophylaxis: A systematic review and dose-response meta-analysis of randomized controlled trials — vitamin D supplementation reduced migraine frequency and monthly migraine days.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 8–12 weeks.
Caution: Very high doses can raise blood calcium; don't exceed labeled amounts without testing. Check with your provider if pregnant or on medications.
Evidence grade not assigned · Traditional use long-standing
Low CoQ10 may be an underlying factor
Why it may be relevant
As you dig into nutritional root causes, checking whether your CoQ10 is low is a sensible step — low levels have been linked with more frequent, more severe migraines.
If you're low in CoQ10, correcting it may support fewer attacks — making it worth discussing a check with your provider before supplementing.
Dose or use Ask your provider about assessing your CoQ10 status; there's no single routine blood test, so treat this as a conversation rather than a self-test.
Key study Correcting a documented shortfall can support recovery; this is a root-cause check, not a treatment claim — ask your provider about your levels.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 8-12 weeks after correcting levels.Traditional useLong-standing traditional staple
Caution: This is a root-cause check, not a treatment claim; discuss testing and any supplementation with your provider.
–
Nutrient gap worth checking
Magnesium Deficiency
Evidence grade not assigned · Traditional use long-standing
Low magnesium may be an underlying factor
Why it may be relevant
If you're investigating nutritional root causes, checking whether you're low in magnesium is a sensible first step before supplementing.
If you're low in magnesium, correcting the deficiency may help reduce migraine frequency — making it worth discussing a simple check with your doctor.
Dose or use This is a root-cause check rather than a product — ask your provider about testing serum or RBC magnesium before starting a supplement.
Key study Correcting a documented shortfall can support recovery; this is a root-cause check, not a treatment claim — ask your provider to test your levels.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 8–12 weeks after correcting levels.Traditional useLong-standing traditional staple
Caution: Ask your healthcare provider about testing serum or RBC magnesium levels before supplementing.
What kind of help fits your life best?
Traditional herbal remedies with a long history for migraine
You want to head migraines off before they start — butterbur (Petasites) is one of the most well-known preventive botanicals people take daily to reduce how often attacks strike.
A systematic review of randomized trials found positive, though limited, evidence that standardized butterbur extract can reduce how often migraines strike; use only PA-free products to protect the liver.
Dose or use Standardized Petasites extract, commonly 50-75 mg twice daily; use a PA-free product.
Key study Systematic review (2020, PMID 32310327): Herbal treatments for migraine: A systematic review of randomised-controlled studies — found positive, though limited, randomized-trial evidence that butterbur (Petasites) reduces migraine frequency.
EvidenceSupported by smaller clinical studies · Centuries of traditional use across more than one traditionTime to resultsTypically 8-12 weeks of consistent daily use.Traditional useClassical use across multiple traditions
Caution: Only use PA-free (pyrrolizidine-alkaloid-free) products — raw butterbur can harm the liver. Avoid if allergic to ragweed, daisies, or marigolds.
Evidence grade not assigned · Traditional use classical
A traditional herb for preventing migraine attacks
Why it may be relevant
You want to prevent attacks before they start — feverfew is a classic herb taken daily to reduce how often migraines occur.
Feverfew has long traditional use for migraine prevention, and our library lists migraine headaches first among what it may help.
Dose or use Standardized dried-leaf extract, commonly 100-150 mg daily; consistent daily use is key.
Key study Long traditionally used for migraine prevention; we don't cite a specific controlled trial here, so treat this as an ungraded, traditional-use option to discuss with your provider.
EvidenceCenturies of traditional use across more than one tradition · Human evidence not yet assessedTime to resultsTypically 8-12 weeks.Traditional useClassical use across multiple traditions
Caution: Avoid in pregnancy and if allergic to the daisy/ragweed family; stopping abruptly after prolonged use may trigger rebound headaches.
What's going on with your migraines right now — and what do you most want to change?
I need something to reach for the moment I feel one starting
–
Pressure point
GB20 (Fengchi) - Gallbladder 20
Evidence grade not assigned · Traditional use long-standing
Acupressure point at the base of the skull for headaches
Why it may be relevant
For self-applied mind-body tools, GB20 sits in the hollows at the base of the skull and is a go-to acupressure point people use to ease tension headaches and migraines.
In Traditional Chinese Medicine, GB20 is highly regarded for relieving tension headaches, migraines, and sinus headaches.
Dose or use Using your thumbs, apply firm circular pressure to the two hollows at the base of the skull for 1-2 minutes; repeat as needed.
Key study A traditional acupressure point used for headache and migraine relief; we don't cite a specific controlled trial here, so treat this as an ungraded, traditional-use tool.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsSome people feel relief within minutes; use as needed at onset or during tension.Traditional useLong-standing traditional staple
Caution: Use gentle, steady pressure and stop if you feel dizzy or pain worsens. Not a substitute for medical care for severe or sudden headaches.
–
Pressure point
LI4 (Hegu) - Large Intestine 4
Evidence grade not assigned · Traditional use long-standing
Hand acupressure point traditionally used for headaches
Why it may be relevant
As a drug-free self-care tool, LI4 sits in the web between thumb and index finger and is the most-used acupressure point for headache and migraine relief.
LI4 is a Traditional Chinese Medicine 'master point' for headache; our library notes stimulation may help reduce migraine frequency and intensity, especially at onset.
Dose or use Squeeze the fleshy web between thumb and index finger with firm pressure for 1-2 minutes, then switch hands.
Key study A traditional acupressure point used for headache and migraine relief; we don't cite a specific controlled trial here, so treat this as an ungraded, traditional-use tool.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsOften used at the first sign of an attack; relief varies by person.Traditional useLong-standing traditional staple
Caution: Avoid strong LI4 stimulation during pregnancy, as it is traditionally avoided. Use steady, tolerable pressure.
Evidence grades describe the strength of published research for Migraine, not a promise of results. A higher grade is not a personal recommendation. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.
Related pressure points
Hands-on options you can try yourself.
Acupressure is a comfort measure, not a treatment for Migraine itself. Each page shows where the point is and how to press it.
