These are a few migraine prevention vitamins and treatments that have helped me along my journey to healing. A lot of these natural remedies for migraine associated vertigo and other vestibular migraine symptoms have been a part of my story, even if I don't currently take some of them. This post is always changing depending on new treatments I'm discovering and testing myself.
Please always consult your doctor before taking any supplement. This is not meant to be a substitute for medical advice.
Vestibular Migraine Supplements
When I originally wrote this post at the beginning of creating The Dizzy Cook almost 5 years ago, I was at the edge of wanting to start a family. The thought of having a baby when you're dealing with chronic migraine can be overwhelming, but I also didn't want to give up on that dream. Because I knew it would be difficult to start a medication I might have to wean off of quickly due to pregnancy, I pressed my neurologist to focus on a vestibular migraine treatment plan that would have a focus on things I could continue during pregnancy and postpartum.
If you're also trying to get pregnant, the plan can depend on the severity of your migraine attacks. You should discuss with your OB-GYN the risks of medicating while pregnant. Mine was very open about the risk, but for some of her patients that experience life-threatening conditions like seizures, it’s important for their own health to continue medication. For me, the best option was to quit anything I was on and use vestibular migraine supplements.
I’ve been incredibly lucky that I’ve done well without using a lot of medication for the majority of my migraine treatment (outside of my preventative timolol malate eye drops). Even the weaning process off medication wasn’t horrible, although I did experience some pretty significant side effects from getting off birth control. It was tough for a month or two, but eventually evened out back to a good baseline. I really buckled down on the supplements below and the HYH diet during that time.
Here’s what I’ve used to keep my vestibular migraine episodes under control.
Please consult with your doctor before you begin taking any new supplements. These were specifically approved for me by my OB-GYN and neurologist before I began taking them.
Advantages of Individual Supplements
Magnesium - I take about 640mg of magnesium glycinate a day. I used to take Migrelief, which was a combination of magnesium oxide and citrate, CoQ10, and B2, the most highly recommended migraine cocktail. For some reason (probably the expense of CoQ10), they quit carrying that version and only carry the kind with Feverfew. I tried it and I don’t have as great of results, so I switched to taking everything separately.
Some doctors say this is better as combination supplements can have more fillers and less expensive ingredients. Another positive to separate pills is that they are typically filled with better ingredients/more pure, and are more highly effective. One of our family friends who is a popular rheumatologist has said it's significantly more effective to take individual supplements over combined pills.
Many brands, like the Calm drink you see all over instagram, contain magnesium citrate. If you’ve ever taken magnesium and had an upset stomach after, chances are you’re taking the citrate or oxide version. It has a laxative effect on many people.
Taking high amounts of magnesium, like the levels needed for migraine treatment, can sometimes cause gastrointestinal distress. Brands like Calm and Migrelief like to use it not only because it’s fairly well absorbed, but also because it’s cheap and used in some of the initial studies on migraine and magnesium.
Combining Magnesium for Migraine Relief
There are a few other magnesium types that are great for magnesium deficiency and chronic illness. Malate is said to be good for people with fibromyalgia or CFS. For people taking high doses, magnesium glycinate is really great since it is bonded to the amino acid glycine as opposed to citrate which is bonded to citric acid.
Glycine itself supports digestive and mental health, as well as having natural relaxing properties. This makes it an optimum form of magnesium for those with migraines or neurological issues. This is a great natural solution for vertigo.
Another good option is magnesium threonate, which studies have shown is good for mental clarity, memory, and overall brain health. This one can be a lot more expensive and difficult to find. Pure Encapsulations makes a clean kind called CogniMag. I have ordered the 3 below and found all have great results. CogniMag has been a staple for me for years now and it has helped SO much with brain fog. I find Metagenics makes me a little more sleepy, but more relaxed than Pure Encapsulations. Because of this, I like to take it at night before bed.
Where to order:
For US residents, take advantage of my supplement store which gives you an amazing discount on all the brands below. You can also order these on amazon at full price.
- Magnesium Threonate - CogniMag by Pure Encapsulations
- Magnesium Glycinate by Pure Encapsulations
- Metagenics Magnesium Glycinate
- UK ONLY Magnesium Glycinate by Pure Encapsulations
Because your body can only absorb so much magnesium orally, I like to supplement with topical treatments like magnesium chloride salts and spray or lotion. My favorite brand is Ancient Minerals and if you browse their products they have a few that are for sensitive skin. Sometimes magnesium applied topically can cause itching and redness.
Riboflavin for Migraine Prevention
Vitamin B2 - My neurologist told me this is one of the best vitamins you can take for migraine prevention and has been scientifically proven that it works. There's even a study on it preventing migraine for children. Like magnesium, people with chronic migraine may be B2 deficient. What’s really interesting to me is B2 deficiency has side effects of digestive problems. I had struggled with digestive problems before my migraine attacks began, which I attributed to stress, but any issues I had have since cleared after starting the supplements and diet.
Studies have shown that Riboflavin can cut the number of headache days, as well as reduce the length and severity of migraine. It’s also relatively low cost and has minimal risk of side effects, although it does interact with certain medications (like some tricyclic anti-depressents).
The only downside is it’s tough to find a capsule without gelatin in it, and some of the foods it’s found in can be migraine triggers like soy, almonds, and yogurt! 400mg a day is recommended for migraine patients based on studies. The below brands are gelatin free and are not a part of a "b complex".
- Bluebonnet B2
- Seeking Health Riboflavin - 400mg (discounted) - If you don't want to take 4 pills, these capsules contain 400mg and are gelatin free. I recently switched from Bluebonnet to these.
- UK ONLY Solgar B2 Riboflavin
CoQ10 and Ubiquinol
CoQ10 helps the cells in your body produce energy, and is an antioxidant as well. Your body produces it naturally, but it can also be depleted by certain medications or just be low in general. Studies have shown it can reduce the frequency of migraines.
It’s great for those who struggle with the brain fog, memory problems, and mental clarity that comes from migraine attacks. This supplement has a few more side effects to worry about, like dizziness and rashes.
I began my migraine journey with CoQ10 in 300mg, but switched to Ubiquinol under the advice of my Reproductive Endocrinologist when I began fertility treatments. This is strictly from the perspective that it helps with egg quality, however, I found it also helped my vestibular migraine attacks more than CoQ10 did. So if you're not finding success with regular CoQ10, definitely give Ubiquinol a try.
Below are some recommendations for CoQ10:
- NOW CoQ10 Veggie Capsules
- CoQ10 from Pure Encapsulations (discount)
- UK ONLY Doctors Best Veggie Capsules
For Ubiquinol, I struggled to find a brand without gelatin. Restorative Formulations is the best bet for ingredients and price. Pure Encapsulations is also an option, but just so expensive.
Maca and Vitamin E for Menstrual Migraine
Maca - While on the topic of brain fog and mental clarity, maca has been a huge help for my vestibular migraine. It's is a root vegetable from Peru that’s abundant in several vitamins and minerals which support the endocrine system. While it’s mainly known for its ability to help balance hormones and improve sexual dysfunction, its energizing properties can also help with memory recall.
As I was transitioning off birth control and my hormones were trying to regulate, I put about ½ teaspoon of powder in my smoothie every morning. It really helped my hormonal migraines clear in about 2 weeks. The fact that it promotes fertility is a nice bonus!
Maca can be tough to digest, especially if you’re not used to it. I suggest keeping doses low at less than 1 teaspoon, or trying gelatinized maca which is supposed to be more gentle on the stomach. Gelatinized refers to the process and does not mean that it contains “gelatin” that’s derived from animals.
If maca is interesting to you, you may also want to look into chasteberry as well.
Vitamin E - Recently Dr. Beh mentioned in his new book that 400mg of daily vitamin E can be helpful for preventing menstrual migraine attacks. I haven't personally tried this, but it's something to look into.
Vitamin D Deficiency and Migraine
Vitamin D3 - My neurologist, Dr. Shin Beh, explained to me that some who have migraine also have a vitamin D deficiency. It’s not only important for having strong bones, but can also help lower inflammation.
High doses of vitamin D can be harmful for some people, and I will need to dial back my dose if pregnant.
- 5000IU/2000 IU from Pure Encapsulations (I take 5000 when my bloodwork reads that I'm low).
- UK PE Vitamin D
Ginger and Turmeric for Pain
Ginger/Turmeric - I tried to take Gaia Ginger Supreme as a daily preventative, but my stomach just couldn’t handle it and I got acid reflux about 7 out of 10 times. It did help if I took it in the morning or at lunch with a meal, as opposed to in the evenings. I still like to keep the bottle handy if I’m in any pain as a migraine abortive. Here is the UK ginger.
Ginger Turmeric Tea Recipe - When things got really bad, my husband would make me a migraine fighting ginger turmeric tea. What's nice is the flavor is more mild than a prepackaged tea and it's easier on the stomach.
Use a turmeric root about the size of your pinky finger and ginger root half the size of what you used for the turmeric. Microplane both into a steeping container. Steep in hot water for 7-10 minutes. You can strain out the little bits and pieces if you'd like. Add a tiny bit of black pepper, which aids in the absorption of the anti-inflammatory curcumin in turmeric, and a little bit of honey to taste.
Need something cool? Try my anti-inflammatory smoothie recipe which readers say is the best migraine smoothie! It's been known to bust an attack or bring down pain levels significantly, while being a way to get some food without making you feel more ill.
Tryptophan for Anxiety and Sleep
It's not uncommon for vestibular migraine to cause anxiety or sleep issues. I struggled with it heavily after the birth of my son. Studies have shown that tryptophan can help with migraine prevention as well as anxiety relief and sleep.
This was a supplement I tried under the advice of my doctor, however, there are some medications it can interfere with. If tryptophan supplements aren't for you, there are ways to incorporate it into your diet naturally through foods like chicken, turkey, cheese, and oats.
Other Natural Treatments for Migraine
If you're looking for other treatments outside of migraine prevention vitamins, these are a few options you can add in.
Massage Therapy and Chiropractic
I did try out acupuncture for a few weeks, and I can’t say I had overwhelmingly noticeable results. For me, it wasn’t worth the cost to keep up. I noticed a much larger difference by scheduling a massage therapy session at least 1-2 times a month. While it’s expensive, I feel like it’s worth it in my cost/benefit analysis. It relaxes my neck muscles, promotes healing and mental clarity, allows me to fully relax, and is an all-natural treatment. I consider it my “preventative medication”.
My biggest recommendation is to find a massage therapist that you connect with. When looking for one, ask if they see patients with migraines and if they perform reflexology. My therapist is a jack-of-all-trades and she performs acupressure, reflexology, deep-tissue, and occasionally cupping during my session. I’m planning to do a post with some pictures of my session, but I just get so relaxed I keep forgetting! I have the same recommendation for chiropractic care.
Do your research. Call around and ask if the chiropractor is experienced with migraines. Some neurology clinics even have chiropractic care available as an affiliate or on-staff. I saw a larger improvement using massage therapy for migraine over chiropractic care, but these things can be entirely personal.
Other Tools
- Allay Lamp - This lamp emits a specific wavelength of green light that's been studied to reduce the severity of migraine attacks and light sensitivity.
- Migraine glasses can help reduce symptoms.
- For acute migraine treatments, there are breathing techniques and affirmations you can use to get through.
Prenatal Vitamins - My OB-GYN gave me a few multi-vitamins to test out so I can find one I like that works well with my migraines. Who knew it would be so difficult to find prenatal vitamins without additives? I switched from Pure Encapsulations PreNatal to MamaBird PreNatal because after going through recurring miscarriage and infertility, genetic testing showed I had the MTHFR gene. This means you cannot absorb folic acid properly, and need folate or methylfolate versions. I think switched from MamaBird to Ritual as I think MamaBird changed the formula that was working for me. Ritual gave me awful fishy burps. I finally settled on Seeking Health Prenatal and the only thing I don't like about it is it's 8 pills a day!! Eventually I'll find my perfect fit. Just call me Goldilocks over here with the prenatals!
For a general multivitamin, I recommend Pure Encapsulations ONE.
Let me know if you have other natural treatments that have worked well for you!
This post was updated on August 6, 2020 with new information on brands I currently love. It was updated again in October 2021 to reflect new additions to supplements like tryptophan. Please note some of the links above are affiliate links, but they are also everything I actually use daily (except for some of the UK only brands).
Laurie says
Hello , I have had VM headaches for 30 yrs. And have tried many medications. I have been taking Botox injections for a approximately 11+ years . What is your thoughts about them ?
I also have BPPV. I plan to to follow your dietary suggestions and vitamin supplements. I’m just wondering if these expensive injections are worth it.
Thank you for helping so many of us !
Jenna says
I was about to order CoQ10 from Pure yet the description states, “Contains 100% trans-isomer, naturally derived from fermentation.”
I am very new to this yet I thought anything fermented was a no?
Also, just wanted to say thank you for all over your help in my VM journey. I bought your book, did just about everything you suggested (haven’t added Coq10 yet) and my symptoms improved 70% in 2-3 weeks. Thank You!
Sarah says
Thank you so much for creating this site. My situation sounds very similar to yours, from the ER vertigo visit, to the daily struggle to work and live my life and take care of my kids. I'm only 2 months in since the initial event and have been passed from doctor to doctor with no diagnosis. I've finally been referred to a neurologist and am hoping for help. Your site provides good guidance for what I need to talk about when I see him. My MRI's have been clear, but I do have a downbeat nystagmus that seems to throw the Drs off and makes my world feel very bouncy. I am desperate at this point, so the supplement list is very much appreciated. I'm hoping to get back to a normal life that I can enjoy again soon, though it sounds like a long, life changing process. Just wanted to say that I appreciate you having a voice on the subject. Its been enlightening.
Alex Garcia says
Dear Alicia,
I want to say "Thank you" for sharing your story, that is very similar to mine.
It feels lonely because it's hard for people to understand how it feels to leave in a world that is constantly moving, swinging, where you don't feel safe.
I also have had to almost every doctor in town and all my test are fine, finally, a neurologist diagnosed VM, and put me on medication.
Still, I have episodes that can last for days.
I haven't been able to take my life back.
Reading your blog, I find hope. That's exactly what I needed, thank you.
I'm surprised that none of the doctors here, in Switzerland, have mention supplements or lifestyle changes, I will take care of that immediately. And will follow the diet recommendations.
DK says
Can you list the supplements you take daily along with the dosages for each one please?
Alicia says
Hey - My dosages have changed over time and are really personal to me, so I recommend asking your doctor to be safe. But I have my full treatment plan!
DK says
Can you list the supplements you take daily along with the dosages for each one please?