Can Nutrient Deficiencies Cause Migraine Headaches in Women?

• Researched and written by: Nishtha Chaudhary

• Edited by: Vaibhavi Kodnani

• Medical inputs and review by: Dr Poonguzhali Liston, MBBS, MS OBG, FMAS, DRM, FRM, CIMP

TL;DR

• Migraine is a common neurological condition, and research suggests that certain nutrient deficiencies may increase sensitivity to migraine triggers and contribute to migraine symptoms.[1,2]

• Women may be more vulnerable to both migraine and nutrient deficiencies because of hormonal fluctuations, menstrual blood loss, pregnancy, and increased nutritional demands during different life stages.[2,3]

• Low levels of magnesium, vitamin B2 (riboflavin), coenzyme Q10 (CoQ10), vitamin D, vitamin B12, folate, and iron have all been associated with more frequent migraine attacks in some women.[2,4]

• These nutrients are important for brain energy production, reducing inflammation, stabilising nerve activity, and lowering sensitivity to migraine triggers.[2] 

• Proper diagnosis and management of migraine may involve identifying possible triggers such as nutrient deficiencies and creating a long-term plan that includes lifestyle changes, diet, and supplements.[1,2]

Can Nutrient Deficiencies Cause Migraines in Women?

Nutrients play an important role in how the brain and nervous system function. They help support energy production in brain cells, healthy nerve function, the body’s response to pain, and overall brain health.[2]

When certain nutrient levels are low, these processes may not function as efficiently, potentially making the nervous system more vulnerable to a migraine attack.[2] This may contribute to symptoms such as throbbing head pain, nausea, and increased sensitivity to light and sound during a migraine attack.[1,2]

It is important to note that nutrient deficiencies are not the sole cause of migraine. Migraine is a complex neurological condition also influenced by genetics, hormones, lifestyle, and environmental triggers.[1,3] 

Why Are Women More Prone to Migraine and Deficiencies?

Research shows that women are three times more likely to experience migraine than men. This is mainly because of the relationship between migraine and hormones.[5] 

Women are also more likely to develop certain mineral and vitamin deficiencies that may act as migraine triggers.[2] 

Why women get more migraine in general

Women are also more likely to experience chronic migraine, particularly during their reproductive years. The higher incidence of migraine in women is strongly linked to hormonal changes, especially changes in estrogen levels.[3,5]

Many women notice migraines becoming worse before their period, during the postpartum period or perimenopause, or at other times of estrogen fluctuation. Research suggests that shifts in estrogen levels may make the brain more easily triggered and affect the nerve pathways that carry migraine pain. This may increase susceptibility to migraine attacks during periods of hormonal change, particularly around menstruation.[3,5] 

Why women are more prone to the deficiencies that trigger those migraine

Women are more likely to develop a lack of vitamin and mineral stores because of higher nutritional demands throughout life. Monthly menstrual blood loss can increase the risk of iron deficiency, while pregnancy and breastfeeding may lower levels of folate, vitamin B12, magnesium, and vitamin D over time.[6,7,8,9,10]

In addition, restrictive dieting and frequently skipping meals may increase the risk of nutrient deficiencies while also acting as common migraine triggers in some women.[11] Some migraine research suggests that when hormonal changes combine with nutrient deficiencies, migraines may become more frequent or more severe in some women.[2] 

Which Deficiencies Are Linked to Migraine Headaches in Women?

When you are experiencing migraine episodes frequently, identifying possible underlying nutrient deficiencies may be worth considering. Several essential nutrients play a role in brain energy production, nerve function, and the body’s response to pain. 

Research suggests that low levels of certain vitamins and minerals may contribute to migraine symptoms, and the frequency of migraine attacks in some women.[2] The following deficiencies have been studied for their potential effects on migraine:

Magnesium deficiency

Magnesium is an essential mineral involved in key processes in the body, including muscle relaxation, bone health, hormone balance, sleep, stress regulation, and energy production.[9]

Requirement for women: Adult women generally require around 370 mg of magnesium daily. Requirements increase during pregnancy (440 mg) and breastfeeding (400 mg).[12]

Link between magnesium deficiency and migraine: Research suggests that many people experiencing migraine attacks may have lower magnesium levels, especially during an active migraine attack. Women with menstrual migraines may also experience a further drop in magnesium levels before their periods.[13] 

Research further suggests that low magnesium may leave nerve cells more easily activated. This may increase the release of inflammatory chemicals involved in the transmission of pain during migraine and making the brain more sensitive to migraine triggers.[2] 

Magnesium also supports the balance of brain chemicals such as serotonin, dopamine, and GABA, and helps keep blood vessels stable, both of which are linked to migraine.

Magnesium deficiency may also affect sleep quality and stress levels—common migraine triggers that may worsen migraine symptoms in some women when disrupted.[11,14,15] 

Vitamin B2 (riboflavin) deficiency

Vitamin B2, also known as riboflavin, is one of the essential B vitamins involved in healthy cell growth and energy production from fats, proteins, and carbohydrates. It helps the body form important compounds called flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), which are involved in how cells produce and use energy.[16]

Requirement for women: Adult women generally require 1.1 mg of riboflavin daily. This increases to 1.4 mg during pregnancy and 1.6 mg during breastfeeding.[12] 

Link between vitamin B2 deficiency and migraines: Research suggests that the migraine brain may already struggle to produce enough energy in its cells. This is closely linked to problems with the mitochondria, the parts of cells that generate energy.[17,18] 

Since riboflavin plays an important role in cellular energy production, low riboflavin levels may further reduce the brain's ability to produce energy efficiently, making the nervous system more sensitive to migraine triggers.[16,17]

Migraine has also been linked to oxidative stress, a type of cell damage caused by an imbalance between harmful molecules, known as free radicals and the body's antioxidant defenses. As riboflavin helps support these antioxidant defenses, low levels of this nutrient may increase vulnerability to oxidative stress, which may contribute to migraine symptoms in some women.[16,19]

Riboflavin also helps maintain brain chemicals such as serotonin and GABA, and improves the body’s response to hormonal fluctuations, especially during the luteal phase, a common time for migraine to worsen in some women.

Coenzyme Q10 deficiency

Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant found in almost every cell in the body. It is important for maintaining healthy energy levels, heart health, and protecting cells from damage linked to ageing and everyday stress.[20]

Requirement for women: There is currently no official daily requirement for CoQ10. 

Link between CoQ10 deficiency and migraine: CoQ10 helps the mitochondria produce ATP, the main source of energy that cells rely on. Since migraine has been linked to changes in how brain cells produce energy, low CoQ10 levels may reduce the brain's ability to make energy efficiently, potentially increasing susceptibility to migraine attacks.[20,21] 

Additionally, CoQ10 may help reduce oxidative stress, a state where harmful molecules (free radicals) become more than the supportive ones (antioxidants). This may help prevent inflammation and nerve sensitivity in the body, both of which have been linked to migraines.[20,21,22] 

CoQ10 also supports healthy blood vessel function and may help reduce the brain's heightened sensitivity to pain.

Vitamin D deficiency

Vitamin D is important for bone health, immune function, muscle function, and healthy nervous system function.[10] Since the body mainly produces vitamin D through sunlight exposure, low vitamin D levels are common in women with limited sun exposure or low dietary intake. 

Requirement for women: Adult women generally require around 600 IU (15 mcg) of vitamin D daily.[12] 

Link between vitamin D deficiency and migraine: Research suggests that people with chronic headaches and migraine often have lower vitamin D levels, and some studies link lower levels to frequent, longer, and more severe migraine attacks.[23,24] 

Vitamin D acts directly on the brain, where it may help regulate inflammation and support healthy nerve function. Low levels may therefore increase pain sensitivity and worsen migraine symptoms in some women.[10,23] 

Additionally, low vitamin D levels may contribute to muscle pain, neck tension, and stiffness, which commonly occur alongside migraine and may trigger attacks in some women.[11,25] 

Vitamin B12 deficiency

Vitamin B12 is important for red blood cell production, energy levels, healthy nerve function, and overall cell health. It is especially important for women during pregnancy and breastfeeding, as low vitamin B12 levels may affect both maternal health and healthy fetal development.[8] 

Requirement for women: Adult women generally require 2.2 mcg of vitamin B12 daily. Pregnant women require an additional 0.25 mcg and lactating women need 1.0 mcg more of vitamin B12 everyday.[12] 

Link between vitamin B12 deficiency and migraine: Vitamin B12 helps keep your nerves healthy, including the protective coating around them (myelin). Low vitamin B12 levels may affect healthy nerve function, increasing sensitivity to pain and worsening both headache intensity and the frequency of migraine attacks in some women.[8,26]

Vitamin B12 also helps the body break down homocysteine, a substance linked to inflammation and blood vessel problems when levels become too high. When B12 levels are low, homocysteine levels may rise, potentially increasing inflammation and oxidative stress and worsening migraine symptoms, especially in migraine with aura.[26,27]

Long-term vitamin B12 deficiency may also lead to anemia, which can reduce oxygen supply to the brain and body.[8] This may contribute to fatigue, dizziness, headaches, and increased sensitivity to migraine triggers in some women.

Folate (Vitamin B9) deficiency

Folate, also known as vitamin B9, is important for healthy cell growth, red blood cell production, and overall brain health. It is especially important during a woman’s reproductive years and pregnancy, as adequate folate levels help support healthy fetal development and reduce the risk of neural tube defects (birth defects affecting the baby’s brain and spine).[7]

Requirement for women: Adult women generally require 220 mcg of folate daily. This increases to 570 mcg during pregnancy and 330 mcg during breastfeeding.[12] 

Link between folate deficiency and migraine: Similar to vitamin B12, folate helps the body break down homocysteine, so low folate levels may allow homocysteine to rise. This can affect the body in several ways that are linked to migraine. 

It can affect blood vessel function, increase inflammation, and reduce healthy blood flow to the brain. Since migraine is partly linked to changes in blood vessels and pain sensitivity, these effects may increase migraine susceptibility in some women.[26,27,28]

Folate is also important for maintaining healthy levels of serotonin, dopamine, and norepinephrine, which are brain chemicals involved in mood, pain processing, and migraine biology. So, low folate levels may make migraines, especially migraine with aura, more likely in some women.[26,27]  

Folate also supports DNA production, cell repair, and energy generation in cells. Low levels may contribute to fatigue and reduced resilience of the nervous system. Severe folate deficiency may also contribute to anemia, causing fatigue, dizziness, and headaches. It may also lower the migraine threshold, making your brain more sensitive to triggers. 

Iron deficiency

Iron is required to produce hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. It is especially important for women as they are more likely to develop iron deficiency because of menstrual blood loss during the reproductive years. Iron also plays a role in immune function, energy production, and dopamine synthesis.[6] 

Requirement for women: Menstruating adult women generally require around 29 mg of iron daily. The iron requirements are 27 mg during pregnancy and 23 mg during lactation. Requirements usually decrease after menopause.[12] 

Link between iron deficiency and migraine: Research suggests that low iron levels may be linked to worsening migraine symptoms in some women.[29] Since iron is important for oxygen transport, low iron levels may reduce oxygen supply to the brain, potentially contributing to headaches, fatigue, dizziness, and increased sensitivity to migraine triggers.[4] 

Iron also helps the body make dopamine, a brain chemical involved in migraine. Abnormal dopamine signalling has been linked to some migraine symptoms, such as nausea and light sensitivity, so low iron may play a role here too in some women. 

Iron is also involved in ATP production, the process through which brain cells produce energy. Low iron levels may worsen fatigue, difficulty concentrating, and sensitivity to light, sound, or other migraine triggers.[6,29] 

Berry's Insights: What Can Help With Deficiencies and Migraines?

Addressing nutrient deficiencies may help support your overall migraine treatment plan, especially if low nutrient levels are contributing to recurring headaches. Research suggests that correcting deficiencies and improving overall nutrition may help reduce the frequency and severity of migraine attacks in some women.[2,30] 

Taking supplements 

If you are diagnosed with a nutrient deficiency, targeted dietary supplements may help restore nutrient levels more effectively than food alone. Discussing supplementation in migraine management with a doctor is important, as the right dosage and duration can vary depending on your symptoms, medical history, and blood test results.

Note: Research also suggests that certain supplements may help with preventing migraine attacks even when no deficiency is present. Studies on the combination of high-dose vitamin B2 (riboflavin), magnesium, and CoQ10 have shown promising results in reducing the frequency and severity of migraine.[31] 

Getting these nutrients through food 

Food plays an important role in migraine management by supporting long-term nutrient balance in the body and overall health. However, if a significant deficiency is present, diet alone may not be enough to restore nutrient levels quickly, and supplements may still be required.

Some practical Indian food sources for these nutrients include:

When to See a Doctor?

While dietary changes may help support migraine management, persistent or recurring symptoms may still require proper diagnosis and treatment.

Consider seeking medical advice if:

• Your headaches are recurring and interfere with work, sleep, or daily activities.

• Your migraine attacks are becoming more frequent, more severe, or lasting longer than usual.

• Your usual migraine pattern has changed significantly. 

• You have tried over-the-counter medicines or lifestyle changes, but they are not providing enough relief.

• You experience symptoms of possible nutrient deficiencies, such as fatigue, dizziness, hair loss, tingling, numbness, or difficulty concentrating.

• You have heavy periods, follow a restrictive diet, or are pregnant or breastfeeding, as these may increase the risk of deficiencies.

• You are taking other medications that may affect nutrient absorption and cause various symptoms. 

• You want to start supplements for migraine prevention, especially high-dose supplements.

During your appointment, a doctor may review your migraine pattern, discuss possible triggers, and recommend blood tests to check nutrient levels. Your migraine treatment plan may include dietary changes, supplements, lifestyle strategies, and acute treatment options to help manage migraine attacks more effectively.

In certain other situations, you may need to see a doctor immediately: 

• You get the “worst headache of your life” 

• Your headache starts suddenly and peaks quickly within seconds to minutes.

• You develop weakness, difficulty speaking, facial drooping, confusion, loss of consciousness, persistent numbness, or vision loss for the first time or worse than usual. 

• You have a headache accompanied with fever, neck stiffness, repeated vomiting, severe dizziness, or seizures.

• Your headaches worsen when you cough, bend, or strain yourself too much.

The Bottom Line

Nutrient deficiencies are not the direct cause of migraines, but they may increase sensitivity to migraine triggers, worsening the frequency and severity of attacks in some women. Magnesium, vitamin B2 (riboflavin), CoQ10, vitamin D, vitamin B12, folate, and iron all play important roles in brain and nervous system health.[2,4] 

Identifying and correcting deficiencies through diet and medically-guided supplementation may help reduce migraine symptoms. Research has also shown that high dosages of certain supplements, including vitamin B2 (riboflavin), magnesium, and CoQ10 may also help with the prevention of migraine attacks over time.

FAQs on Deficiencies and Migraine

What deficiency causes migraine?

No single deficiency directly causes migraine, but low levels of magnesium, riboflavin, CoQ10, vitamin D, vitamin B12, folate, and iron have all been linked to worsening migraine symptoms and more frequent attacks.[2,4]

What supplements are good for migraines?

Magnesium, riboflavin (vitamin B2), and CoQ10 are among the most studied supplements for migraine prevention. Vitamin D, iron, folate, and vitamin B12 may also help in people who are deficient. [2,4] 

What to eat when you have a migraine?

During a migraine attack, focus on hydration and light, easy-to-digest foods such as bananas, curd rice, khichdi, toast, or soups. Avoid foods that personally trigger your migraines, such as heavily processed, oily, or very spicy foods.

Image credits: Illustrations created by Leisha Chavan for educational purposes.

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