Supplements to Avoid If You Get Migraines: 6 Dietitian-Approved Warnings

Migraines are not your average headache—they’re monstrous, pulsing, can’t-look-at-the-light headaches that leave you curled in a ball wishing for relief. But here’s a secret most people don’t know: some popular supplements can actually make migraines worse.

We’ve all been tempted to try natural remedies when the pounding hits, but it’s vital to know which supplements could backfire. To save you that pain, we spoke with seasoned registered dietitians, scoured research, and created this ultimate guide on 6 supplements you shouldn’t take if you get migraines—plus practical tips to reduce attacks naturally.

In this guide, we’ll cover:

What migraines really are
The 6 worst supplements for migraine sufferers
Why these supplements backfire
Dietitian-backed tips for migraine relief
A delicious migraine-friendly recipe to try
Expert FAQs for deeper understanding

Ready? Let’s dig in.

Key Takeaways

Migraines affect over 1 in 7 people worldwide.
Certain supplements can help—but others can trigger or worsen migraines.
Avoid butterbur, pre-workout powders, St. John’s Wort, caffeine-heavy supplements, 5-HTP, and those with artificial sweeteners.
Managing migraines requires personalized care, food journaling, and balanced nutrition.

What Exactly Are Migraines?

Migraines aren’t just “bad headaches.” They’re neurological storms that can bring:

Throbbing head pain
Nausea and vomiting
Light and sound sensitivity
Dizziness or visual disturbances

Episodes can last hours to days, leaving you unable to work, socialize, or even move.

While many rely on prescription meds, natural solutions can help—but only if you choose wisely. Some supplements that seem “healthy” can ignite the very misery you’re trying to avoid.

Why Supplements Can Trigger Migraines

We might think of supplements as harmless—after all, they’re “natural,” right? But your brain chemistry doesn’t care about marketing. Certain ingredients can:

Dilate blood vessels too much
Disrupt neurotransmitters like serotonin
Interfere with migraine meds
Introduce hidden triggers like caffeine or artificial sweeteners

Let’s break down the biggest culprits you really want to skip.

1. Butterbur: The False Friend

Butterbur (Petasites hybridus) was once the darling of migraine prevention. Some studies even showed it could reduce attack frequency. But here’s the catch:

It contains toxic pyrrolizidine alkaloids (PAs) that can damage your liver, lungs—even cause cancer.

Even “PA-free” versions aren’t always reliable. Dietitians now strongly warn against using butterbur because the risks outweigh the benefits.

What the experts say:
“Butterbur’s toxicity is well documented,” explains Kelli Yates, RDN. “Liver injury is a real risk. Even PA-free options often test positive for harmful alkaloids.”

Bottom line: Don’t mess with butterbur if you’re prone to migraines. Your liver will thank you.

2. Pre-Workout Supplements: Energy Bomb or Migraine Minefield?

If you hit the gym, you might swear by pre-workouts. But they’re notorious for triggering migraines thanks to:

Caffeine overload
Vasodilators like L-arginine and L-citrulline
Artificial sweeteners

Why is this bad?

Vasodilators expand blood vessels, which can mimic what happens during a migraine attack.
Caffeine can cause sudden spikes and crashes that trigger headaches.
Sweeteners like aspartame and sucralose can provoke neurological reactions in sensitive people.

Nicole Reeder, Ph.D., RD, explains:
“Pre-workouts mix multiple migraine triggers in one scoop. For people with migraines, it’s playing with fire.”

Pro tip: If you love working out, stick to simple hydration, bananas, or plain coffee (in moderation) instead.

3. St. John’s Wort: The Herbal Backstabber

St. John’s Wort is famous for lifting mood and treating mild depression. But for migraine sufferers? It’s a dangerous game:

It interacts with migraine meds, especially triptans.
Can cause serotonin syndrome, a life-threatening overload of the neurotransmitter.
May lead to photosensitivity, making migraine light sensitivity worse.

Dietitian Kat Durston, RDN, warns:
“St. John’s Wort can dangerously interact with migraine drugs, increasing the risk of serotonin syndrome.”

Red flag symptoms of serotonin syndrome include:

Confusion
High fever
Tremors
Muscle rigidity

Best practice: Avoid it entirely if you take migraine meds. Your brain chemistry is delicate enough.

4. Caffeine-Heavy Supplements: The Double-Edged Sword

We all know caffeine can feel like salvation during an attack—it’s even part of some prescription migraine meds! But there’s a twist:

Excess caffeine can trigger migraines.
Sudden caffeine withdrawal is a major migraine trigger.

Many “energy” supplements sneak in:

Green tea extract
Guarana
Coffee bean extract
Yerba maté

Nicole Reeder says:
“The relationship between caffeine and migraine is complicated. But excess intake or sudden changes almost always trigger attacks.”

Pro tip: Aim for under 200 mg of caffeine daily, and avoid caffeine tablets—they’re easy to overdose on.

5. 5-HTP: Serotonin Overload Risk

5-Hydroxytryptophan (5-HTP) is marketed for:

Depression
Sleep problems
Migraines themselves

Wait—so it’s used to treat migraines? Why avoid it?

Because it boosts serotonin, and many migraine medications do too. Double-boosting serotonin can lead to serotonin syndrome.

Kelli Yates, RDN, explains:
“5-HTP can dangerously interact with migraine meds. It’s essential to consult a doctor before using it.”

Key advice: Always tell your doctor about 5-HTP use, especially if you’re on prescription meds.

6. Supplements with Artificial Sweeteners: The Sneaky Saboteurs

Who doesn’t love sugar-free options? But supplements sweetened with:

Aspartame
Sucralose

…can be surprise triggers.

Some research (and countless anecdotal reports) link artificial sweeteners to:

Headaches
Neurological effects
Increased migraine frequency

Kat Durston warns:
“Artificial sweeteners may mess with neurotransmitters and worsen migraine symptoms. It’s smart to monitor your response.”

Easy swap: Choose unsweetened or naturally sweetened products. Your brain will appreciate the kindness.

Tips to Reduce Migraines Naturally

We believe prevention is the best medicine. Here are dietitian-backed tips you can use today:

📝 1. Journal Your Triggers

Everyone’s triggers differ. Track:

Foods
Stress levels
Sleep patterns

Patterns will emerge. Avoid the repeat offenders.

🍽️ 2. Balance Blood Sugar

Blood sugar crashes = migraine triggers. Eat:

Regular meals
Protein + fiber + healthy fats
Low-glycemic carbs

Think oatmeal with nuts, not a doughnut.

🩺 3. Fix Nutrient Deficiencies

Low levels of:

Vitamin D
Magnesium
Riboflavin
CoQ10

…can all raise migraine risk.

Check with your doctor. Supplements do help—if they’re the right ones.

⏰ 4. Maintain a Routine

Migraines love chaos. Beat them with:

Regular sleep schedule
Consistent meals
Planned hydration

Your brain craves rhythm.

🧘 5. Stress Management

Meditation, yoga, deep breathing—they’re not woo. Stress is a documented migraine trigger.

Practice a few minutes daily. Your nervous system will thank you.

🚰 6. Stay Hydrated

Dehydration is a classic migraine spark. Aim for:

Half your body weight in ounces of water daily
Herbal teas
Water-rich fruits and veggies

Water is your brain’s best friend.

Migraine-Friendly Recipe: Meatballs with Lemon-Garlic Orzo

Eating well can be migraine-safe and delicious. Try this easy recipe:

Ingredients

1 lb lean ground turkey
1 egg
1/2 cup rolled oats
2 cloves garlic, minced
Zest of 1 lemon
Salt & pepper to taste
1 tbsp olive oil
1 cup orzo
2 cups low-sodium chicken broth
1 tbsp fresh parsley, chopped
1 tbsp lemon juice

Instructions

Mix ground turkey, egg, oats, garlic, lemon zest, salt, and pepper. Form meatballs.
Sauté meatballs in olive oil over medium heat until browned.
Add orzo and chicken broth. Cover and simmer 10–12 minutes.
Finish with lemon juice and parsley.

Why it’s migraine-friendly:

Balanced protein and carbs
No artificial sweeteners
Low in additives
Hydrating ingredients

The Bottom Line

Migraines are brutal—but you don’t have to go in blind. Supplements can help—but only if you choose the right ones.

Avoid:

Butterbur
Pre-workout mixes
St. John’s Wort
Excess caffeine
5-HTP
Artificial sweeteners

Instead, focus on balanced nutrition, personalized triggers, and consistent routines. And always—consult your healthcare provider before adding any new supplement.

Your head deserves peace. Let’s help you get there.

FAQs

What are the best natural supplements for migraine relief?

Magnesium, riboflavin (vitamin B2), and CoQ10 are often recommended by doctors and dietitians. Always check with your provider first.

Can magnesium really help with migraines?

Yes! Many studies show magnesium may reduce migraine frequency and intensity. It’s especially useful if you’re deficient.

Is green tea safe for migraine sufferers?

It depends. Green tea has caffeine, which can trigger migraines in sensitive people. If you tolerate caffeine, small amounts may be fine.

How can I tell if a supplement triggered my migraine?

Keep a detailed journal of your food, supplements, and symptoms. Patterns will help you pinpoint culprits over time.

Are gummy vitamins okay for migraine sufferers?

Check the ingredients. Many contain added sugars or sweeteners that can trigger migraines. Choose clean-label versions.

Does hydration really matter for migraine prevention?

Absolutely. Dehydration is a common migraine trigger. Prioritize water and hydrating foods every day.

Should I avoid all supplements if I get migraines?

Not necessarily. Work with a dietitian or doctor to choose safe, helpful supplements tailored to your needs.

References

American Migraine Foundation: https://americanmigrainefoundation.org
National Institutes of Health: https://ods.od.nih.gov
Mayo Clinic: https://www.mayoclinic.org
National Center for Complementary and Integrative Health: https://nccih.nih.gov
Migraine Trust: https://migrainetrust.org

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Supplements to Avoid If You Get Migraines: 6 Dietitian-Approved Warnings