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Supplements to Prevent and Relieve Migraines

If you are stumbling across this blog post because you were searching natural cures for migraines, then be sure to read my first two posts.
Jan 19, 2020 | Joy McCarthy

I've written extensively about migraine triggers and causes as well as natural ways to prevent migraines. Today I'm going to focus on natural health supplements that have been found to be effective in preventing and/or treating migraines.

I am very passionate about this topic because there are literally millions of people that suffer from regular migraines and many may not realize there are options that are natural, safe and effective. 

If you are stumbling across this blog post because you were searching for natural migraine cures, then be sure to read my first two posts, here and here . If there is something I haven't addressed, please feel free to post in the comment section. 

Please note: This post is not to be substituted for medical advice. Please consult your healthcare practitioner for specific recommendations, especially when it comes to natural health supplements to ensure there are no contraindications with any other supplements or medications you are taking. I also do NOT recommend you take all of these supplements together. The purpose of this post is to evaluate all the available evidence and share it with you so that you can make your own decisions. 

Top Natural Health Supplements & Products To Prevent and Relieve Migraines

Essential oils

essential oils

Several essential oils have been proven effective for the treatment of migraines and can be useful during an attack.

  • Peppermint oil: Research has shown a decrease in pain and inflammation when peppermint oil is applied to the temples. 
  • Lavender oil: Studies show lavender is proven to be effective in reducing the pain of migraines, especially when the scent is inhaled. It also decreases muscle tension and has sedative qualities.
  • Eucalyptus oil: May help to increase blood flow to the brain.
  • Frankincense oil: Can help decrease inflammation and is also helpful for hormonal balance.
  • Rosemary oil: Reduces pain by regulating blood flow.

Sage Peppermint Halo

I’m a big fan of this Sage Halo roll. I keep it in my bag at all times! Whenever I travel it’s an essential item I always bring with me because air travel can trigger migraines for me.

I like to roll the oil on the back of my neck and my forehead. It is not a cure, but I do find it lessens the pain. 



  • Ginger is one of nature's most potent anti-inflammatory foods along with turmeric of course!
  • Ginger’s bioactive compound, gingerol, contains most of ginger’s anti-inflammatory and antioxidant properties. Gingerol is associated with reducing pain and inflammation
  • In one study, 250mg of powdered ginger was proven just as effective as conventional prescription medication to reduce migraine symptoms.
  • Ginger has also long been used as a remedy for combating nausea and vomiting, which are common symptoms associated with migraine headaches.


I love chopping up some fresh thinly sliced ginger and putting it in a hot mug of water or having a fresh juice or smoothie loaded with ginger. It’s a great way to reduce gas and bloating too, along with lemon and water. However, to reap the benefits of it, I would recommend taking it as a supplement. I really love this one. 


  • Research has shown that some individuals with migraines are also deficient in magnesium. Magnesium helps to promote blood vessel dilation and proper blood flow to the brain. I personally take magnesium on a daily basis!
  • Both Magnesium Citrate and Magnesium Oxide have been proven to help reduce the severity and frequency of migraine attacks and both are relatively inexpensive supplements.
  • Warning: Watch out – too much magnesium can actually result in diarrhea! 

Omega-3 Fish Oils

omega 3 fish oil for kids

Omega-3 fish oils have a number of proven health benefits! When it comes to migraines, both EPA and DHA are essential for regulating our brain function, nerve impulses and inflammation.


Studies have shown that supplementing with fish oil daily can help reduce the severity and frequency of migraine headaches. It can also be taken for preventative measures. This has helped me immensely with headaches! When I started supplementing regularly with fish oil, my headaches went from 2-3 a month to 1 every couple of months. 

I take the same fish oil as my daughter, Vienna, because it also has lutein in it – a phytonutrient that helps to combat the negative effects of blue light.

Of course, you may want more DHA and EPA in your fish oil than what you’d get from this one since it's designed for kids. However, it’s helped me, it tastes delicious and it has made my hair SUPER shiny!! You can find it here.


  • 5-HTP is a naturally occurring amino acid and is a precursor to serotonin.
  • Supplementing with 5-HTP has been proven helpful in preventing migraines by increasing serotonin levels. 
  • One study showed that supplementing with 5-HTP decreased the number of migraine attacks in 71% of patients over six months.

Just be careful if you take anti-depressants because they shouldn't be combined with 5-HTP. Be sure to discuss this with your healthcare practitioner first. 


  • Feverfew is a small flowering plant that has anti-inflammatory properties and helps to reduce pain associated with headaches and migraines. 
  • Research has shown that supplementing with 50-150mg of feverfew a day may help reduce the frequency and severity of migraines.
  • The combination of feverfew and ginger has also been proven to be highly effective. 

I really like St. Francis products as well and they make a fantastic Feverfew tincture, which you can get here.


  • CoQ10 is a powerful energy-producing antioxidant that's naturally formed in the body. It is stored in the energy house of your cells, the mitochondria.
  • CoQ10 may prevent and treat migraines by its ability to interfere with the body’s inflammatory responses in children and teenagers.
  • One study suggests that taking 100mg of CoQ10 daily can help reduce the severity, frequency, and duration of migraine headaches. 

I like this brand of CoQ10 in the ubiquinol form.

As you can see, natural supplements can be very helpful in preventing and treating migraines – but they are only one piece of the migraine puzzle. 

For example, if you start taking feverfew and it's working well for you, that's awesome! But if you go off of it and your migraines come back, it might be because you are not addressing the root cause. 

To address the root cause of your migraines, I recommend going about things in the following order:

1. Remove the common triggers of migraines

2. Address diet and lifestyle and how your current habits might be perpetuating symptoms

3. Incorporate supplements that provide relief for migraines

As always, any questions, please feel free to post below in the comments section. I truly hope this information helps you.


Monica   •   January 21, 2020

Hi Joy, thank you for all the suggestions. Can you recommend a vegan alternative Omega 3 for people who are allergic to seafood? Thanks!

Joy McCarthy   •   January 21, 2020

Kelly   •   January 22, 2020

Hi Joy, thanks for this! I’ve had migraines on and off my whole life but in the last 5 years I’ve been getting them more frequently. Now I get one every 2 months. When it happens I’m out in bed for the day and usually end up throwing up as well. I’m hoping to find some relief. Would you recommend all of these supplements/vitamins or just starting with a few?

Joy McCarthy   •   January 23, 2020

Olga   •   March 20, 2020

I am migraine free with Sam E

Joy McCarthy   •   March 20, 2020

Mary P.   •   October 21, 2020

Is there a particular time of the day that is best to take 5HTP? I'm experimenting with no chocolate to see if that helps. Will be so sad and happy all at once if it helps!

Joy McCarthy   •   October 21, 2020

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