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Naturally relieve migraines & headaches
Migraine is a neurological disorder characterized by often severe, recurring headache attacks. The S1 guideline of the German Society for Neurology (DGN) and the German Migraine and Headache Society (DMKG) identifies nutrition and certain nutrients as an evidence-based component of prevention – as a complement to medical care, not as a replacement.
🧠 This is how your brain works during a migraine attack
The brain itself has no pain receptors – you could theoretically stab brain tissue directly without it hurting. Migraine pain originates instead in the meninges (the membranes surrounding the brain and spinal cord) and the blood vessels that run through them. These are densely supplied with fibers of the trigeminal nerve – the largest cranial nerve, which normally transmits stimuli from the face to the brain. During a migraine attack, this network, known as the trigeminovascular system, becomes overactive.
A key role in this process is played by the messenger substance CGRP (calcitonin gene-related peptide). It is released in increased amounts during an attack, promotes inflammation, and dilates the blood vessels in the meninges. This activates the trigeminal ganglion—the central hub of the trigeminal nerve—and thereby triggers the actual pain cascade. CGRP is now so well understood that it forms the basis of modern migraine medications (antibodies against CGRP or its receptor).
Interestingly, the process often begins hours before the actual headache, in the hypothalamus – the brain region that regulates hunger, sleep, and mood, among other things. Its activation increasingly sensitizes the trigeminovascular system, which explains why some people notice warning signs like cravings, yawning, or mood swings before the pain even starts.
Many natural approaches target precisely this system - for example, magnesium, which plays a role in neuronal excitability and will be explained in more detail in the next section.
Magnesium - the most studied mineral
A Magnesium deficiency Magnesium can increase the excitability of nerve fibers and promote vasoconstriction in the brain – both potential migraine triggers. The DGN/DMKG guideline classifies magnesium as a possible prophylactic option, but points out the limited evidence base. Natural sources of magnesium include green leafy vegetables, almonds, whole grain products, brown rice, quinoa, millet, and avocado.
Other nutrients in the guidelines
In addition to magnesium, the DMKG also mentions vitamin B2 (riboflavin) and Coenzyme Q10 as approaches to preventive nutritional therapy mentioned in guidelines. Also Omega-3 fatty acids Flaxseed oil, walnuts or fatty fish are being discussed.
Identifying individual triggers
Migraine triggers are highly individual and not yet fully understood. Keeping a food diary over several weeks can help identify personal patterns, rather than following blanket lists of forbidden foods.
Regularity as a protective factor
Regular meals, sufficient fluid intake and a stable daily routine are considered a supportive routine alongside nutrient intake, as strong blood sugar fluctuations and dehydration themselves can be triggers.
Suitable herbs in the Botanical Archive
This information is for general guidance only and does not replace neurological diagnosis or migraine treatment. If you experience frequent, severe, or new headaches, or before taking any dietary supplements (e.g., high-dose magnesium), please consult your doctor – especially if you are currently taking medication.
