Migraine

Migraine is a genetic neurological disease, not something caused by lifestyle choices, but lifestyle triggers and evidence-graded supplements can lower how often ordinary triggers tip you into an attack. Physician-sourced, alongside your prescribed treatment, never in place of it.

Every claim below carries an evidence grade. What do these grades mean?

EVIDENCE MIGRAINE

Magnesium may cut your migraine days

Moderate

In a 12-week randomised trial of 81 people, 600mg a day of magnesium citrate cut attack frequency by 41.6 percent against 15.8 percent on placebo. It is one trial, it is small, and trials using other magnesium forms have come back mixed, so treat this as a cheap thing worth trying with your clinician rather than a settled answer. Loose stools are the common reason people stop.

What to buy

NOW Foods Magnesium Citrate 200 mg Tablets ~$15

SOURCE →

AMAAL STARLING, MD MIGRAINE

Your migraine triggers are mostly not your fault

the expert's own view, educational, not medical advice, not endorsed by us

StrongMigraine is a genetic neurological disorder, so an attack is not something you did to yourself
ModerateSeveral classic triggers, light sensitivity, food cravings, yawning, are often the attack already starting rather than its cause
LimitedChasing an ever longer trigger-avoidance list can shrink your life without shrinking your attacks

SOURCE →

Amaal StarlingNeurologistAssociate Professor of Neurology, Mayo Clinic… Amaal Starling

MIGRAINE

Migraine Lifestyle Triggers: The SEEDS Framework

1Keep a consistent sleep schedule (Same bedtime and same number of hours nightly; a commonly cited target is 7 to 8 hours, but Dr. Starling stresses consistency matters more than hitting a specific number. Aim to be asleep roughly 90% of the time you're in bed, and avoid screens in the two hours before bed)
2Build in regular, moderate aerobic movement (About 30 to 50 minutes of moderate-intensity aerobic activity, 3 to 5 days a week. If you're not currently active, start low-impact: walking, cycling, gentle stretching, or water aerobics)
3Eat regular meals and stay ahead of hydration (Regular meals through the day rather than fasting or skipping (Dr. Starling often suggests around six small meals to keep blood sugar steady); roughly eight 8-ounce glasses of water a day, with an extra glass for each caffeinated drink)

What to buy

CoQ10 ~$27

Thorne Magnesium Bisglycinate ~$32

GO DEEPER →

Amaal StarlingNeurologistAssociate Professor of Neurology, Mayo Clinic… Amaal Starling

MIGRAINE

Migraine Prevention: The Riboflavin and Magnesium Stack

1Take riboflavin 400mg once daily, consistently, for at least 3 months before judging effect (400mg/day)
2Take a magnesium supplement (commonly glycinate or oxide forms have been studied for migraine prevention) (Per label; discuss the specific form and dose with your clinician)
3Some patients combine CoQ10 with the above (Per label)

What to buy

Riboflavin (vitamin B2) 400mg ~$17

CoQ10 ~$27

Thorne Magnesium Bisglycinate ~$32

GO DEEPER →

More protocols on this topic are added here as they clear research and compliance review. We would rather show a short list we stand behind than pad it out.

Amaal Starling

Neurologist, Headache & Migraine Specialist · Associate Professor of Neurology, Mayo Clinic (Scottsdale, AZ)

Is migraine caused by stress or diet, or is it something else?▾

Migraine is a genetic neurological disease linked to over 100 different genes, per Dr. Amaal Starling, a Mayo Clinic headache specialist. Lifestyle factors like sleep, exercise, eating patterns and stress are triggers that can lower your threshold for an attack, not the root cause. Managing them is trigger management, not a cure.

When is a headache an emergency, not 'just a migraine'?▾

If you have a sudden, severe 'worst headache of your life,' a headache with fever, stiff neck, confusion, vision loss or weakness, or a significant change in your usual headache pattern, seek emergency care. This is not for diagnosing those situations; acute and preventive migraine medication decisions belong with a neurologist or headache specialist who knows your diagnosis and health history.

Experts behind Migraine protocols

Follow to get their new protocols in My Protocols

Amaal Starling

Neurologist, Headache & Migraine Specialist

2 protocols