Light and noise make it worse

The kitchen light feels like too much. A door shuts and the sound goes straight through your head. Even a phone screen looks too bright to face.

This often comes with migraine. Being sensitive to light and sound is one of its main signs. Your brain turns up the volume on what your eyes and ears take in.

It can start before the pain does. It may stay for hours after the pain fades. Smells, traffic and screens can feel just as harsh, and many people feel sick to the stomach as well.

When to see someone

Get emergency help for a sudden, worst-ever headache. Do the same for a fever with a stiff neck, or for weakness, slurred speech or confusion.

See a doctor soon for a red, painful eye or new blurred vision. Book a visit if this is new for you, if it follows a knock to the head, or if attacks keep getting worse.

Below is a list of home and folk remedies linked with migraine. Each one carries a grade. The grade shows how much research stands behind it, not what it will do for you.

Some rest on real studies, and some rest on long use alone. Ask your doctor or pharmacist before you try anything new, above all if you take other medicine, are pregnant, or are treating a child.

Migraine: natural remedies and the evidence behind them

14 options · 5 graded A · 4 graded B · 5 traditional or ungraded

What's going on with your migraines right now — and what do you most want to change?

I suspect my body is running low on something — I want to check before I supplement

  1. Magnesium

    Supported by controlled trials (Evidence grade A · No traditional record)

    A mineral linked to migraine prevention

    Why this matches
    If you're looking at nutrition as a root cause, magnesium supplementation has been studied specifically for migraine prophylaxis.
    Why try it
    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.
    Time to results
    Typically 8–12 weeks.
    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.
    Caution
    High doses can cause loose stools; avoid in kidney disease. Check with your doctor if on medications.

  2. Vitamin D

    Supported by smaller clinical studies (Evidence grade B · No traditional record)

    A vitamin tied in trials to fewer migraine days

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Typically 8–12 weeks.
    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.
    Caution
    Very high doses can raise blood calcium; don't exceed labeled amounts without testing. Check with your provider if pregnant or on medications.

  3. CoQ10 Deficiency

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Low CoQ10 may be an underlying factor

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Typically 8-12 weeks after correcting levels.
    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.
    Caution
    This is a root-cause check, not a treatment claim; discuss testing and any supplementation with your provider.

  4. Magnesium Deficiency

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Low magnesium may be an underlying factor

    Why this matches
    If you're investigating nutritional root causes, checking whether you're low in magnesium is a sensible first step before supplementing.
    Why try it
    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.
    Time to results
    Typically 8–12 weeks after correcting levels.
    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.
    Caution
    Ask your healthcare provider about testing serum or RBC magnesium levels before supplementing.

I want to work on nutrition as a root cause with a daily evidence-backed routine

  1. Ubiquinol/Coenzyme Q10 (CoQ10)

    Supported by controlled trials· Recognised traditional use (Evidence grade A · Traditional use recognised)Recognised traditional use

    A cellular-energy nutrient tied to migraine prevention

    Why this matches
    As you explore nutrition as a root cause, CoQ10 supports the mitochondrial energy production that some people prone to migraine may be low in.
    Why try it
    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.
    Time to results
    Typically 8-12 weeks.
    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.
    Caution
    Generally well tolerated; may interact with blood thinners and blood-pressure medication — check with your provider.

  2. Magnesium

    Supported by controlled trials (Evidence grade A · No traditional record)

    A mineral linked to migraine prevention

    Why this matches
    If you're looking at nutrition as a root cause, magnesium supplementation has been studied specifically for migraine prophylaxis.
    Why try it
    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.
    Time to results
    Typically 8–12 weeks.
    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.
    Caution
    High doses can cause loose stools; avoid in kidney disease. Check with your doctor if on medications.

  3. Zinc

    Supported by smaller clinical studies (Evidence grade B · No traditional record)

    A mineral with trial evidence for fewer migraine attacks

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Typically around 8 weeks.
    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.
    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.

  4. Vitamin D

    Supported by smaller clinical studies (Evidence grade B · No traditional record)

    A vitamin tied in trials to fewer migraine days

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Typically 8–12 weeks.
    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.
    Caution
    Very high doses can raise blood calcium; don't exceed labeled amounts without testing. Check with your provider if pregnant or on medications.

  5. Vitamin B2 (Riboflavin)

    Supported by smaller clinical studies· Recognised traditional use (Evidence grade B · Traditional use recognised)Recognised traditional use

    A B-vitamin studied for migraine prevention

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Typically 8-12 weeks.
    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.
    Caution
    Generally well tolerated; may turn urine bright yellow, which is harmless. Check with your provider if pregnant or taking medications.

Stress and tension seem to set mine off — help me break that cycle

  1. Biofeedback

    Supported by controlled trials (Evidence grade A · No traditional record)

    Trains body response to reduce migraine attacks

    Why this matches
    If you're drawn to mind-body tools, biofeedback teaches you to recognize and change physical stress responses that can trigger migraines.
    Why try it
    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.
    Time to results
    Typically 6–12 weeks.
    Key study
    Systematic review (2025, PMID 40064357): Efficacy of biofeedback for migraine: A systematic review and meta-analysis.
    Caution
    Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.

  2. Exercise

    Supported by controlled trials (Evidence grade A · No traditional record)

    Regular movement helps lower migraine frequency

    Why this matches
    For those focused on prevention, regular physical exercise has been evaluated in a network meta-analysis as an effective nonpharmacological intervention.
    Why try it
    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.
    Time to results
    Typically 4–8 weeks.
    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.
    Caution
    Intense exercise can trigger migraines in some people; start low and build up slowly.

  3. LI4 (Hegu) - Large Intestine 4

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Hand acupressure point traditionally used for headaches

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Often used at the first sign of an attack; relief varies by person.
    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.
    Caution
    Avoid strong LI4 stimulation during pregnancy, as it is traditionally avoided. Use steady, tolerable pressure.

  4. GB20 (Fengchi) - Gallbladder 20

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Acupressure point at the base of the skull for headaches

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Some people feel relief within minutes; use as needed at onset or during tension.
    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.
    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.

The attacks come too often — I want fewer of them, period

  1. Acupuncture

    Supported by controlled trials· Centuries of traditional use (Evidence grade A · Traditional use long-standing)Long-standing traditional staple

    Strong evidence it may reduce migraine frequency

    Why this matches
    If your priority is cutting down how often migraines strike, acupuncture has strong systematic review evidence supporting it as a preventive strategy.
    Why try it
    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.
    Time to results
    Typically 4–8 weeks of regular 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.
    Caution
    Seek a licensed acupuncturist; generally well tolerated.

  2. Exercise

    Supported by controlled trials (Evidence grade A · No traditional record)

    Regular movement helps lower migraine frequency

    Why this matches
    For those focused on prevention, regular physical exercise has been evaluated in a network meta-analysis as an effective nonpharmacological intervention.
    Why try it
    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.
    Time to results
    Typically 4–8 weeks.
    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.
    Caution
    Intense exercise can trigger migraines in some people; start low and build up slowly.

  3. Magnesium

    Supported by controlled trials (Evidence grade A · No traditional record)

    A mineral linked to migraine prevention

    Why this matches
    If you're looking at nutrition as a root cause, magnesium supplementation has been studied specifically for migraine prophylaxis.
    Why try it
    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.
    Time to results
    Typically 8–12 weeks.
    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.
    Caution
    High doses can cause loose stools; avoid in kidney disease. Check with your doctor if on medications.

  4. Butterbur

    Supported by smaller clinical studies· Centuries of traditional use across more than one tradition (Evidence grade B · Traditional use classical)Classical use across multiple traditions

    A botanical long used to prevent migraine attacks

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Typically 8-12 weeks of consistent daily use.
    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.
    Caution
    Only use PA-free (pyrrolizidine-alkaloid-free) products — raw butterbur can harm the liver. Avoid if allergic to ragweed, daisies, or marigolds.

  5. Feverfew

    Centuries of traditional use across more than one tradition· Human evidence not yet assessed (Evidence grade not assigned · Traditional use classical)Classical use across multiple traditions

    A traditional herb for preventing migraine attacks

    Why this matches
    You want to prevent attacks before they start — feverfew is a classic herb taken daily to reduce how often migraines occur.
    Why try it
    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.
    Time to results
    Typically 8-12 weeks.
    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.
    Caution
    Avoid in pregnancy and if allergic to the daisy/ragweed family; stopping abruptly after prolonged use may trigger rebound headaches.

I need something to reach for the moment I feel one starting

  1. LI4 (Hegu) - Large Intestine 4

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Hand acupressure point traditionally used for headaches

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Often used at the first sign of an attack; relief varies by person.
    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.
    Caution
    Avoid strong LI4 stimulation during pregnancy, as it is traditionally avoided. Use steady, tolerable pressure.

  2. GB20 (Fengchi) - Gallbladder 20

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Acupressure point at the base of the skull for headaches

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Some people feel relief within minutes; use as needed at onset or during tension.
    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.
    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.

What kind of help fits your life best?

A daily vitamin or mineral I can add to my routine

  1. Ubiquinol/Coenzyme Q10 (CoQ10)

    Supported by controlled trials· Recognised traditional use (Evidence grade A · Traditional use recognised)Recognised traditional use

    A cellular-energy nutrient tied to migraine prevention

    Why this matches
    As you explore nutrition as a root cause, CoQ10 supports the mitochondrial energy production that some people prone to migraine may be low in.
    Why try it
    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.
    Time to results
    Typically 8-12 weeks.
    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.
    Caution
    Generally well tolerated; may interact with blood thinners and blood-pressure medication — check with your provider.

  2. Magnesium

    Supported by controlled trials (Evidence grade A · No traditional record)

    A mineral linked to migraine prevention

    Why this matches
    If you're looking at nutrition as a root cause, magnesium supplementation has been studied specifically for migraine prophylaxis.
    Why try it
    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.
    Time to results
    Typically 8–12 weeks.
    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.
    Caution
    High doses can cause loose stools; avoid in kidney disease. Check with your doctor if on medications.

  3. Zinc

    Supported by smaller clinical studies (Evidence grade B · No traditional record)

    A mineral with trial evidence for fewer migraine attacks

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Typically around 8 weeks.
    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.
    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.

  4. Vitamin D

    Supported by smaller clinical studies (Evidence grade B · No traditional record)

    A vitamin tied in trials to fewer migraine days

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Typically 8–12 weeks.
    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.
    Caution
    Very high doses can raise blood calcium; don't exceed labeled amounts without testing. Check with your provider if pregnant or on medications.

  5. Vitamin B2 (Riboflavin)

    Supported by smaller clinical studies· Recognised traditional use (Evidence grade B · Traditional use recognised)Recognised traditional use

    A B-vitamin studied for migraine prevention

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Typically 8-12 weeks.
    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.
    Caution
    Generally well tolerated; may turn urine bright yellow, which is harmless. Check with your provider if pregnant or taking medications.

Things I can do myself, anywhere, without buying anything

  1. Exercise

    Supported by controlled trials (Evidence grade A · No traditional record)

    Regular movement helps lower migraine frequency

    Why this matches
    For those focused on prevention, regular physical exercise has been evaluated in a network meta-analysis as an effective nonpharmacological intervention.
    Why try it
    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.
    Time to results
    Typically 4–8 weeks.
    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.
    Caution
    Intense exercise can trigger migraines in some people; start low and build up slowly.

  2. LI4 (Hegu) - Large Intestine 4

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Hand acupressure point traditionally used for headaches

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Often used at the first sign of an attack; relief varies by person.
    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.
    Caution
    Avoid strong LI4 stimulation during pregnancy, as it is traditionally avoided. Use steady, tolerable pressure.

  3. GB20 (Fengchi) - Gallbladder 20

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Acupressure point at the base of the skull for headaches

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Some people feel relief within minutes; use as needed at onset or during tension.
    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.
    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.

Working with a trained practitioner — hands-on or guided sessions

  1. Acupuncture

    Supported by controlled trials· Centuries of traditional use (Evidence grade A · Traditional use long-standing)Long-standing traditional staple

    Strong evidence it may reduce migraine frequency

    Why this matches
    If your priority is cutting down how often migraines strike, acupuncture has strong systematic review evidence supporting it as a preventive strategy.
    Why try it
    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.
    Time to results
    Typically 4–8 weeks of regular 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.
    Caution
    Seek a licensed acupuncturist; generally well tolerated.

  2. Biofeedback

    Supported by controlled trials (Evidence grade A · No traditional record)

    Trains body response to reduce migraine attacks

    Why this matches
    If you're drawn to mind-body tools, biofeedback teaches you to recognize and change physical stress responses that can trigger migraines.
    Why try it
    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.
    Time to results
    Typically 6–12 weeks.
    Key study
    Systematic review (2025, PMID 40064357): Efficacy of biofeedback for migraine: A systematic review and meta-analysis.
    Caution
    Check with your healthcare provider before starting, especially if you are pregnant or breastfeeding, take prescription medication, or manage a chronic condition.

I'd rather investigate with my doctor first — testing before treating

  1. Vitamin D

    Supported by smaller clinical studies (Evidence grade B · No traditional record)

    A vitamin tied in trials to fewer migraine days

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Typically 8–12 weeks.
    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.
    Caution
    Very high doses can raise blood calcium; don't exceed labeled amounts without testing. Check with your provider if pregnant or on medications.

  2. CoQ10 Deficiency

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Low CoQ10 may be an underlying factor

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Typically 8-12 weeks after correcting levels.
    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.
    Caution
    This is a root-cause check, not a treatment claim; discuss testing and any supplementation with your provider.

  3. Magnesium Deficiency

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Low magnesium may be an underlying factor

    Why this matches
    If you're investigating nutritional root causes, checking whether you're low in magnesium is a sensible first step before supplementing.
    Why try it
    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.
    Time to results
    Typically 8–12 weeks after correcting levels.
    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.
    Caution
    Ask your healthcare provider about testing serum or RBC magnesium levels before supplementing.

Traditional herbal remedies with a long history for migraine

  1. Butterbur

    Supported by smaller clinical studies· Centuries of traditional use across more than one tradition (Evidence grade B · Traditional use classical)Classical use across multiple traditions

    A botanical long used to prevent migraine attacks

    Why this matches
    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.
    Why try it
    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.
    Time to results
    Typically 8-12 weeks of consistent daily use.
    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.
    Caution
    Only use PA-free (pyrrolizidine-alkaloid-free) products — raw butterbur can harm the liver. Avoid if allergic to ragweed, daisies, or marigolds.

  2. Feverfew

    Centuries of traditional use across more than one tradition· Human evidence not yet assessed (Evidence grade not assigned · Traditional use classical)Classical use across multiple traditions

    A traditional herb for preventing migraine attacks

    Why this matches
    You want to prevent attacks before they start — feverfew is a classic herb taken daily to reduce how often migraines occur.
    Why try it
    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.
    Time to results
    Typically 8-12 weeks.
    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.
    Caution
    Avoid in pregnancy and if allergic to the daisy/ragweed family; stopping abruptly after prolonged use may trigger rebound headaches.

Evidence grades describe the strength of published research for Migraine, not a promise of results. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.

Other ways people describe this

Same underlying problem, different words.

These suggestions come from our full page on Migraine, where you can see every option and how it is graded. Evidence grades are explained in our methodology, and every phrasing we cover is listed under health topics.

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