Migraine Prevention
Reduced frequency and severity of migraine episodes through preventive support.
TL;DR
Magnesium, riboflavin (400 mg), and CoQ10 have guideline-level evidence for migraine prevention, each cutting attack frequency by roughly half in responders. Prevention requires 3 months of daily dosing — these do not treat attacks.
Why It Matters
Migraine is a neurological condition of cortical hyperexcitability and trigeminal neurovascular activation. Preventive supplements target mitochondrial energy metabolism in the brain: riboflavin and CoQ10 are mitochondrial cofactors, magnesium stabilizes cortical excitability. American Academy of Neurology guidelines list all three as probably effective. Menstrual migraine, aura with migraine, and frequent attacks (4+/month) are the classic prevention indications.
How to Measure
Keep a headache diary for 3 months on any preventive; success = 50% reduction in attack days.
Biomarkers
Optimization Protocol
Pick one or combine: magnesium glycinate/citrate 400–600 mg/day, riboflavin 400 mg/day (high dose — standard B2 tablets are 1.3 mg, this needs specific dosing), CoQ10 100 mg 3x/day. Run 3 months before judging. Foundation: regular sleep schedule (the biggest trigger amplifier), hydration, regular meals, trigger diary. 4+ attacks/month or disability: discuss prescription preventives and CGRP options with a neurologist.
Lifestyle Levers
- •Rock-solid sleep schedule (same wake time daily)
- •Regular meals — fasting triggers attacks
- •Hydration 2+ L/day
- •Aerobic exercise 3x/week (proven preventive)
- •Limit caffeine variation and alcohol
Supporting Supplements
CoQ10
CoQ10 reduced migraine frequency by roughly half in placebo-controlled trials and is a guideline-listed preventive with strong tolerability.
Vitamin B2
High-dose riboflavin (400 mg/day) is one of the best-supported migraine preventives, halving attack frequency in landmark RCTs with an excellent safety profile.
Magnesium
Magnesium is an AAN guideline-listed migraine preventive with RCT evidence for reducing attack frequency, especially in menstrual migraine and migraine with aura.
Supporting Research
Frequently Asked Questions
Typical Timeframe
8–12 weeks of daily dosing before judging efficacy.
Research Summary
My Notes
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This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.