There are several supplements that have been recommended for individuals suffering from migraines, based on their ability to potentially reduce the frequency, duration, and severity of migraine attacks. Here are some of the most commonly recommended supplements along with their typical dosages:

1. Vitamin B2 (Riboflavin): Studies suggest that taking 400 mg of riboflavin daily can significantly reduce the frequency and severity of migraine attacks. This dosage is typically recommended over a period of three months¹².

2. Magnesium: Magnesium deficiency has been associated with migraines. Supplementation with magnesium, specifically 400 mg per day, is considered beneficial. Forms like magnesium oxide, chelated magnesium, or slow-release magnesium are often used, though higher doses may cause gastrointestinal side effects like diarrhea³⁴.

3. Coenzyme Q10: Although larger studies are needed, there is some evidence suggesting that CoQ10 supplements might decrease the frequency of migraine attacks. Dosages often range around 100-300 mg daily, but specific recommendations should be discussed with a healthcare provider⁵.

4. Omega-3 Fatty Acids: Omega-3 supplements, thought to possess anti-inflammatory properties, may also play a role in migraine prophylaxis. The exact dosing is less established, but ensuring a consistent intake through supplements or dietary sources like fish oil is suggested⁶.

5. Vitamin D: There is evidence indicating that a rise in serum vitamin D levels might correlate with reduced migraine occurrence. While specific dosages vary, maintaining sufficient vitamin D levels through supplementation (often around 1000 to 2000 IU per day) can be considered part of a holistic approach to migraine management⁶.

These supplements may offer a complementary approach to standard migraine treatments. It is vital to discuss any supplement regimen with a healthcare provider to ensure it is safe and suitable for your individual health needs.

Footnotes

1. Yu-Shiue Chen, "Effect of Vitamin B2 supplementation on migraine prophylaxis," PubMed, 2021. ↩

2. Shadi Ariyanfar, "Review on Headache Related to Dietary Supplements," PubMed, 2022. ↩

3. Mayo Clinic, "Migraine Diagnosis and Treatment," Mayo Clinic, 2023. ↩

4. Lisa A. Yablon, "Magnesium in headache," NCBI Bookshelf. ↩

5. Mayo Clinic, "Migraine Diagnosis and Treatment," Mayo Clinic, 2023. ↩

6. Shadi Ariyanfar, "Review on Headache Related to Dietary Supplements," PubMed, 2022. ↩ ↩²

There are several forms of magnesium that are commonly recommended for conditions such as migraines, ADHD, and cognitive enhancement due to their varying bioavailability and effects on the body:

1. Magnesium Oxide:

   • Migraine: Magnesium oxide is often used for migraine prophylaxis. It is recommended due to its availability and cost-effectiveness, though it might not be as well absorbed as other forms¹.

2. Magnesium Citrate:

   • Migraine: This form is better absorbed than magnesium oxide and is also commonly used for treating constipation².
   • ADHD & Cognition: While not specifically indicated for ADHD, its general bioavailability makes it a good choice for supplementation.

3. Magnesium L-Threonate:

   • Cognition: Magnesium L-threonate is recognized for its ability to increase magnesium levels in the brain, and has been shown to improve cognitive functions, including memory and learning³⁴.
   • ADHD: Magnesium L-threonate is suggested for ADHD because it effectively crosses the blood-brain barrier, potentially aiding in cognitive improvements⁵.

In choosing a magnesium supplement, considering the specific health goal and individual tolerance is important. Consultation with a healthcare provider would be beneficial to determine the most suited form for your needs.

Footnotes

1. Lisa A. Yablon, "Magnesium in headache," NCBI Bookshelf. ↩

2. Michael R. Hoane, "The role of magnesium therapy in learning and memory," NCBI Bookshelf. ↩

3. Chengxiang Zhang, "A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults," PubMed, 2022. ↩

4. Chengxiang Zhang, "A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults," PubMed, 2022. ↩

5. Craig Surman, "L-Threonic Acid Magnesium Salt Supplementation in ADHD: An Open-Label Pilot Study," PubMed, 2020. ↩