3 Vitamin and Mineral Deficiencies Linked to Migraines

Can a vitamin or mineral deficiency contribute to frequent migraines? Research has explored connections between migraine and several nutrients, particularly magnesium, vitamin D and riboflavin (vitamin B2). While a deficiency isn’t necessarily the cause of your migraine attacks, nutritional status may be one piece of a much larger migraine puzzle.

If you’re experiencing frequent migraines or headaches, understanding these potential connections can help you have a more informed conversation with your healthcare provider. Below, we’ll look at three nutrients that have been studied for their relationship to migraine frequency and prevention.

Nutrient	Why It’s Studied for Migraine	Common Food Sources
Vitamin D	Low levels have been associated with migraine in some research	Fatty fish, egg yolks, fortified foods
Magnesium	Has been studied for migraine prevention and neurological function	Nuts, seeds, beans, whole grains, leafy greens
Riboflavin (B2)	Supports cellular energy production and has been studied for migraine prevention	Eggs, dairy, meat, fish, fortified grains

What Vitamin Deficiencies Are Linked to Migraines?

Magnesium, vitamin D and riboflavin are among the nutrients most frequently studied in relation to migraine. Research has found associations between migraine and low levels of certain nutrients, while clinical trials have also investigated whether supplementation may help reduce migraine frequency. However, migraine is a complex neurological condition, and nutritional deficiencies are only one potential factor.

Deficiencies in key vitamins and minerals can interfere with nerve function, blood vessel regulation, and inflammation—factors that are consistently linked to migraine frequency and severity.

Vitamin D Deficiency and Migraines

Researchers have investigated whether low vitamin D levels are associated with migraine. Some studies have found lower vitamin D levels among people with migraine, although that doesn’t necessarily mean vitamin D deficiency is the direct cause of their headaches.

Vitamin D plays important roles throughout the body, including supporting bone, muscle, immune and nervous system health. More recent research has also examined whether vitamin D supplementation can reduce migraine frequency in some patients.

You probably heard about the importance of exposure to a good amount of sunlight and vitamin D. This is especially true because your body can absorb vitamins from the sun through your skin. Hence, a short exposure of about 5-10 minutes two to three times a week can help maintain good vitamin D levels in your body.

You may also take vitamin D supplements to support your nerve health further. Alternatively, we strongly recommend adding Vitamin D-rich food like cheese, egg yolks, fish like salmon and tuna, beef liver, soy milk, and orange juice to your diet. 

Magnesium

Magnesium is another essential mineral that helps maintain bones and heart health by supporting nerve function and blood vessel tone, and research suggests that a magnesium deficiency is common in people with migraines, especially those who experience visual aura or nausea during attacks. As it turns out, people with magnesium deficiency experience frequent and severe migraines and headaches. Notably, some of these individuals also complain of having visual disturbances, nausea, vomiting, and other migraine symptoms.

Those suffering from chronic migraines often take magnesium oxide per their doctor’s instructions. That’s because research suggests magnesium supplementation may help prevent or reduce migraine attacks in some people.

If you suspect having magnesium deficiency, we strongly suggest making necessary adjustments to your diet. There are plenty of food and beverages rich in magnesium that you can incorporate into your diet if you suffer from chronic migraine. Cereals, black beans, nuts, and grains are rich in magnesium. Coffee and tea also contain a good amount of this mineral.

You can also take magnesium supplements with precaution and follow the recommended daily amount for men and women. Men and women absorb vitamins and minerals differently; therefore, we strongly suggest following the recommended dosage for magnesium supplements. Otherwise, you might experience common side effects of magnesium overdose, such as diarrhea, cramps, and vomiting.

Can Magnesium Deficiency Cause Ocular Migraines or Migraine With Aura?

Magnesium has been studied in connection with migraine, including migraine with aura, but an ocular or visual migraine should not automatically be attributed to a magnesium deficiency. Visual symptoms can have multiple causes, so new, severe or unexplained vision changes should be evaluated by an appropriate healthcare professional.

Riboflavin

Riboflavin, better known as vitamin B2, helps the body convert food into energy and plays an important role in cellular energy production. Because researchers have investigated mitochondrial energy metabolism as one factor in migraine, riboflavin has received considerable attention as a potential migraine-prevention supplement.

Clinical research suggests riboflavin supplementation may reduce migraine frequency and duration for some people, although results across studies have not been completely consistent.

Incorporating Vitamin B2-rich foods in your diet can help alleviate your symptoms. Avocados, eggs, fish, meat, and poultry products are rich in vitamin B2. We strongly suggest preparing and cooking them properly to prevent breaking down riboflavin and other nutrients they can give your body.

How Do You Know If You Have a Vitamin or Mineral Deficiency?

Headaches and migraines alone aren’t enough to determine whether you have a vitamin or mineral deficiency. Symptoms associated with low levels of magnesium, vitamin D or other nutrients can overlap with many other health conditions, making it difficult to identify a deficiency based on symptoms alone.

If you’re concerned about a possible nutritional deficiency, talk with your physician or another qualified healthcare professional. They can review your diet, medical history, medications and symptoms and determine whether blood testing or other evaluation may be appropriate. Blood tests can help identify deficiencies in nutrients such as vitamin D, while assessing magnesium status may require additional clinical consideration.

Avoid assuming that recurring migraines automatically mean you’re deficient in a particular nutrient. Identifying an actual deficiency can help you and your healthcare provider make more informed decisions about dietary changes or supplementation.

Should You Take Supplements for Migraines?

Magnesium, vitamin D and riboflavin (vitamin B2) have all been studied for their potential role in migraine prevention, but that doesn’t mean everyone with migraines should begin taking supplements.

The appropriate approach depends on factors such as your diet, nutritional status, medications, medical history and the type and frequency of your migraines. Supplements can also cause side effects or interact with certain medications, particularly when taken at higher doses.

Before beginning a new supplement specifically for migraine prevention, discuss it with your physician or another qualified healthcare professional. They can help determine whether supplementation is appropriate, whether testing for a deficiency makes sense and what dosage may be suitable for your individual needs.

Nutrition can be an important part of an overall migraine-management strategy, but migraines are complex and often involve multiple triggers and contributing factors. Addressing a confirmed nutritional deficiency may be helpful without assuming that vitamins or minerals alone will resolve recurring migraine attacks.

What If Nutritional Changes Don’t Resolve Your Migraines?

Migraine is complex, and nutritional status is only one potential piece of the picture. If you’re dealing with recurring migraines despite addressing diet, lifestyle and other potential triggers, you may be looking for additional ways to manage your symptoms.

At Upper Cervical of Sioux Falls, Dr. Casey Weerheim works with patients experiencing migraines and chronic headaches using the Blair Upper Cervical Technique. This precise, low-force approach focuses on the alignment of the upper cervical spine without the forceful twisting or cracking commonly associated with traditional chiropractic adjustments.

 

Exploring Migraine Relief in Sioux Falls, SD

At Upper Cervical of Sioux Falls, Dr. Casey Weerheim takes time to understand each patient’s migraine history, symptoms and previous approaches to care before determining whether upper cervical chiropractic care may be appropriate. When indicated, specialized imaging helps Dr. Weerheim evaluate each patient’s individual upper cervical anatomy and develop a precise Blair adjustment. You, too, can experience the benefits of upper cervical care in managing your migraine symptoms. Some examples of these benefits include:

• Less pressure on the brainstem and nerve roots that play a role in the onset of migraines (trigeminal nerve)
• Improved blood circulation to ensure efficient delivery of oxygen and other essential nutrients to the brain tissue
• Proper drainage of cerebrospinal fluid – a naturally occurring substance that studies associate with severe migraine attacks
• Reduced pressure on the neck muscles, which may help alleviate your headaches
• Efficient nerve signal transmission to ensure smooth central nervous system function

We recognize that each case of an upper cervical subluxation is unique. Hence, we ensure to pay close attention to the consultation sessions and the diagnostic procedures we provide. You can expect us to consistently update and customize your wellness programs to best match your immediate needs.

If you’re struggling with frequent migraines in Sioux Falls or nearby communities, schedule a consultation with Dr. Casey Weerheim to explore how combining nutritional support with Blair upper cervical chiropractic care can help you find lasting relief.

We look forward to being part of your natural healing! 

Kindly call the office of Upper Cervical of Sioux Falls at (605) 275-6900. You can also send your questions and other concerns through our online contact form.

To schedule a complimentary consultation with Dr. Casey Weerheim call our Sioux Falls office at 605-275-6900. You can also click the button below. If you are outside of the local area, you can find an Upper Cervical Doctor near you at www.uppercervicalawareness.com.

What vitamin deficiency is linked to migraines?

Research has explored connections between migraines and several nutrients, particularly vitamin D, magnesium and riboflavin (vitamin B2). Low magnesium levels have been associated with migraine, while vitamin D status and riboflavin have also been studied for their potential roles in migraine prevention. However, migraines can have many contributing factors, so having migraines does not necessarily mean you have a nutritional deficiency.

Can magnesium deficiency cause migraines with aura?

Low magnesium levels have been associated with migraines, and magnesium has been studied for migraine prevention, including in people who experience visual symptoms or aura. However, a magnesium deficiency should not be assumed to be the cause of migraine with aura. If you experience new or unexplained visual disturbances, talk with a healthcare professional to determine an appropriate evaluation and rule out other potential causes.

Can vitamin D deficiency cause headaches or migraines?

Research has found an association between low vitamin D levels and migraines, but that does not establish vitamin D deficiency as the cause of an individual’s headaches. If you’re experiencing frequent migraines and are concerned about your vitamin D level, a healthcare professional can determine whether testing is appropriate and recommend dietary changes or supplementation if a deficiency is identified.

How can I find out if I have a vitamin deficiency?

Symptoms alone aren’t enough to reliably diagnose most vitamin or mineral deficiencies because fatigue, headaches and other symptoms can have many possible causes. A physician or other qualified healthcare professional can review your diet, medical history, medications and symptoms and determine whether blood testing or other evaluation is appropriate. It’s especially important to seek professional guidance before taking high-dose supplements to address a suspected deficiency.

Can upper cervical chiropractic care help with migraines?

Some people with recurring migraines explore chiropractic care as part of a broader approach to managing their symptoms, although research on spinal manipulation for migraine remains limited and results vary. At Upper Cervical of Sioux Falls, Dr. Casey Weerheim uses the Blair Upper Cervical Technique, a precise, low-force approach focused on the alignment of the upper cervical spine without forceful twisting or cracking. Dr. Weerheim evaluates each patient individually to determine whether upper cervical care may be appropriate for their needs rather than assuming every migraine has the same underlying cause.