Best Vitamins and Supplements for Migraine and Serious Headache: What Does the Science Say for Migraines?

By Dr Conor Kerley, PhD, nutrition researcher and dietitian.

Recent clinical research in people with migraine reported that two supplements, nanocurcumin and alpha lipoic acid, reduced pain and inflammation and improved quality of life in people with migraine. While they are not a cure and should not replace medical treatment, human studies in people with migraine have shown encouraging results, particularly when highly bioavailable forms are used.

Quick answer

• There are 19 human studies of nanocurcumin supplementation in people with migraine. Across them, nanocurcumin was associated with fewer, less severe and shorter migraines, regulated immunity and reduced inflammation.
• There are 6 human studies of alpha lipoic acid in people with migraine, in adults and adolescents, reporting fewer and less severe attacks, less depression, anxiety and stress, and better mitochondrial and blood vessel function.
• Alpha lipoic acid worked alongside migraine medications: adding it to topiramate or flunarizine was more effective than the medication alone.
• As of writing, there are no studies of plain turmeric or standard curcumin in migraine, so those are unlikely to help. The form matters.
• These are early studies and larger trials would be welcome. Supplements should complement, not replace, the treatment plan recommended by your healthcare professional.

What is migraine?

Migraine is much more than "just a headache". It is a chronic, complex neurovascular condition that affects about 15% of the population worldwide. Migraine causes recurring attacks of moderate to severe head pain, often accompanied by symptoms such as nausea, vomiting and increased sensitivity to light, sound or smells. For some people, migraines are preceded by an aura: temporary visual, sensory or speech disturbances that act as a warning sign before the headache begins.

A migraine attack can last anywhere from 4 to 72 hours, and the symptoms can significantly affect daily activities, work and quality of life. While the exact cause is not fully understood, researchers believe migraine results from a combination of genetic, neurological and environmental factors that influence pain pathways in the brain. Common triggers include stress, hormonal changes, poor sleep, dehydration, certain foods and alcohol, although triggers vary from person to person.

Because migraine is a chronic neurological disorder rather than simply a headache, effective management often involves a combination of lifestyle measures, appropriate medical care and, in some cases, evidence-based nutritional supplements. This growing interest in complementary approaches has led researchers to investigate ingredients such as nanocurcumin and alpha lipoic acid for their potential role in supporting migraine management.

Why are scientists interested in nutrition and specific nutrients for migraine?

Although the exact causes of migraine are still unclear, critical risk factors for migraine attacks include:

1. Oxidative stress
2. Inflammation
3. Insulin resistance
4. Mitochondrial issues
5. Endothelial (blood vessel) issues
6. Neuroendocrine imbalances

Certain nutritional strategies, including food supplements, can target and improve all six of these areas and hence may provide significant benefit to people with migraine.

At a glance: what does human research show?

There are 19 human studies regarding nanocurcumin supplementation in people with migraine (not lab studies or studies in animals). Across these 19 published human studies, nanocurcumin supplementation has consistently been associated with improvements in people living with migraine.

Nanocurcumin supplementation in migraine:

• Less migraines
• Less severe migraine
• Shorter migraines, when they did occur
• Regulated immunity
• Reduced inflammation
• Beneficial changes in expression of migraine-related genes

With these different clinical research studies in people with migraine concluding:

• "Nanocurcumin can be considered as an efficient therapy in migraine management."
• "Nanocurcumin supplementation improved the pro-inflammatory markers and clinical features of migraine headaches and that could be contributed to its anti-inflammatory properties."
• "Nanocurcumin can be a promising approach to migraine management."
• "Nano-curcumin supplement can be considered as a promising approach to migraine management and clinical symptoms improvement."
• "Treatment with nano-curcumin could induce anti-inflammatory effects in patients with migraine."

A recent scientific review concluded: "Curcumin is a promising candidate for preventing and controlling migraine due to its anti-inflammatory, antioxidative, anti-protein aggregate, and analgesic effects" [1].

In addition, there are 6 human studies regarding alpha lipoic acid supplementation in people with migraine (not lab studies or studies in animals). Across these 6 published human studies, alpha lipoic acid supplementation has consistently been associated with improvements in migraine. Four of these studies were in adults while two were in adolescents.

Alpha lipoic acid supplementation in migraine had the following benefits:

• Less migraines
• Less severe migraine
• Shorter migraines, when they did occur
• Less depression, anxiety and stress in people with migraine
• Decreased oxidative stress
• Decreased inflammation
• Decreased CGRP (calcitonin gene-related peptide). CGRP increases during a migraine and promotes inflammation, so a decrease is a good thing.
• Improved mitochondrial function
• Improved blood vessel function
• Synergistic with migraine medications (flunarizine, topiramate). Topiramate has benefits, but adding alpha lipoic acid to topiramate is even more beneficial.

A 2015 scientific review examined the link between oxidative stress and migraine and reported: "Novel treatment approaches may be developed based on these data, and compounds such as alpha lipoic acid may be used in migraine prevention."

With different studies in people with migraine concluding:

• "Alpha lipoic acid may be beneficial in migraine prevention."
• "Alpha lipoic acid may be associated with a reduction in the number of migraine attacks and the days of treatment in migraineurs."
• "We conclude that combined topiramate/alpha lipoic acid therapy is more effective and better tolerated than topiramate alone."
• "Alpha lipoic acid supplementation for 3 months has beneficial effects on improving the oxidative, inflammatory, and mood conditions of patients suffering from episodic migraine."
• "Alpha lipoic acid supplementation can be considered a potential adjunct treatment in patients with migraine due to its improving mitochondrial and endothelial (blood vessel) functions and clinical symptoms."
• "Alpha lipoic acid with flunarizine as a preventative agent for migraine in adolescents can improve clinical outcomes by improving clinical and biochemical parameters."

Our evidence-based Migra bundle

At Phytaphix, we know the science. That's why we've built the Migra bundle:

Gold Standard Curcumin: 80 mg nanocurcumin with essential micronutrients (including 400 mcg methylfolate, vitamin B12 and vitamin D3)

• Delivers highly bioavailable nanocurcumin
• One capsule daily, with food

Lipoic Acid Phix: 300 mg R-alpha lipoic acid with ginger extract and essential micronutrients

• Delivers naturally occurring R-alpha lipoic acid
• Two capsules daily, preferably one early in the day and one late in the day

Omega 3 Phix

• Delivers highly bioavailable omega 3 and DHA
• One soft gel daily, with food

For the scientific details, see below.

Curcumin and migraine

Laboratory and animal studies have consistently shown that curcumin influences many of the biological processes involved in migraine. Research suggests curcumin may help with:

• Pain relief
• Increased antioxidant defence
• Less flinches and shakes (indicating migraine) in animal models

These findings are encouraging because migraine is characterised by pain and oxidative stress. However, laboratory research alone does not prove that a supplement will work in people. So what does the human research show?

Curcumin supplementation in people with migraine

As of writing, there are no studies examining turmeric or curcumin supplementation in people with migraine. So taking turmeric or even standard curcumin supplements is unlikely to help migraine.

The problem with standard curcumin

One of the biggest challenges with conventional curcumin supplements is that very little is absorbed after it is swallowed. This poor absorption means that although curcumin has impressive biological activity in laboratory studies, much less reaches the bloodstream and tissues in humans where it can have benefit. This may help explain why clinical studies using standard curcumin have often produced disappointing results.

Nanocurcumin: a better form of curcumin

Nanocurcumin is designed to overcome one of the biggest limitations of conventional curcumin by dramatically improving its absorption. Because the curcumin particles are much smaller, more of the active compound can reach the bloodstream and the tissues where it is needed and can have benefit. This improved bioavailability has led researchers to investigate whether nanocurcumin may produce better clinical outcomes than standard curcumin. The 19 human studies summarised above are the result.

Nanocurcumin has also been studied in other brain and inflammatory conditions: nanocurcumin and multiple sclerosis, nanocurcumin and brain health and nanocurcumin and inflammation.

Alpha lipoic acid and migraine

The problem with standard alpha lipoic acid

Most food supplements use artificially produced lipoic acid, as it's easier to manufacture with. But standard alpha lipoic acid is:

• Artificially manufactured
• Not naturally occurring
• Not great for absorption or biological activity

R-alpha lipoic acid: a better form of lipoic acid

The R form of alpha lipoic acid has multiple benefits:

• The naturally occurring form
• Better absorption
• More biologically active
• Better health effects
• Better tolerance, i.e. fewer side effects

Clinical research on alpha lipoic acid and migraine

Across the 6 published human studies, alpha lipoic acid supplementation has consistently been associated with improvements in migraine. Four of these studies were in adults while two were in adolescents.

Study snapshot 1

Participants: adults with migraine (with and without aura)

Intervention: 600 mg alpha lipoic acid for 12 weeks

Researchers found: less migraine, less severe migraines, very safe

This study was run by the Belgian Headache Society [2]. The authors concluded that "alpha lipoic acid may be beneficial in migraine prevention".

Study snapshot 2

Participants: 40 secondary school girls with migraine, treated with topiramate

Intervention: topiramate alone vs. topiramate plus 300 mg alpha lipoic acid

Researchers found: topiramate plus alpha lipoic acid was more effective, with less migraine, less severe migraines, and very safe

The authors concluded: "We conclude that combined topiramate/alpha lipoic acid therapy is more effective and better tolerated than topiramate alone."

Study snapshot 3

Participants: 32 adults with migraine

Intervention: 400 mg twice per day for 6 months, in addition to ongoing treatment from the Headache Centre at San Lazzaro Hospital in Italy

Researchers found: the number of days where treatment was required decreased from 7.7 to 5.4 at two months, 5.3 at four months and 4.3 at six months

The authors concluded that "administration of alpha lipoic acid was associated with a reduction in the number of attacks and the days of treatment in migraineurs" [3].

Study snapshot 4

Participants: 90 women with episodic migraine

Intervention: 300 mg alpha lipoic acid twice daily for 12 weeks

Researchers found: decreased depression, decreased anxiety, decreased stress, decreased oxidative stress, decreased inflammation

The researchers concluded that "alpha lipoic acid supplementation for 3 months has beneficial effects on improving the oxidative, inflammatory, and mood conditions of patients suffering from episodic migraine" [4].

Study snapshot 5

Participants: 90 women with episodic migraine

Intervention: 300 mg alpha lipoic acid twice daily

Researchers found: reduced migraine frequency, reduced migraine severity, improved mitochondrial function, improved blood vessel function

The researchers concluded that "alpha lipoic acid supplementation can be considered a potential adjunct treatment in patients with migraine due to its improving mitochondrial and endothelial functions and clinical symptoms" [5].

Study snapshot 6

Participants: 60 adolescents with migraine, taking flunarizine

Intervention: flunarizine alone or flunarizine with alpha lipoic acid

Researchers found: reduced migraine frequency, reduced migraine severity, reduced oxidative stress, reduced CGRP (CGRP increases during a migraine and promotes inflammation, so a decrease is a good thing)

The researchers concluded that "add-on alpha lipoic acid with flunarizine as a preventative agent for migraine in adolescents can improve clinical outcomes by improving clinical and biochemical parameters" [6].

What does the current evidence tell us?

Human studies in both adolescents and adults with migraine have shown:

• Less migraines
• Less severe migraine
• Shorter migraines, when they did occur
• Less depression, anxiety and stress in people with migraine
• Decreased oxidative stress
• Decreased inflammation
• Improved mitochondrial function
• Improved blood vessel function
• Synergistic with migraine medications (flunarizine, topiramate). Topiramate has benefits, but adding alpha lipoic acid to topiramate is even more beneficial.

Why choose Lipoic Acid Phix?

• ✓ Two capsules daily
• ✓ Superior form of alpha lipoic acid (R-alpha lipoic acid)
• ✓ Research-based dose
• ✓ Formulated by nutrition expert Dr Conor Kerley
• ✓ Enriched with ginger extract
• ✓ Essential 6 micronutrients

Where these supplements fit in

These findings regarding nanocurcumin and alpha lipoic acid for migraine are encouraging but come from early studies. Larger clinical trials would be welcomed. Current evidence suggests that nanocurcumin and alpha lipoic acid are both safe and beneficial in migraine. However, supplements should complement, not replace, the treatment plan recommended by your healthcare professional. If you are thinking about Gold Standard Curcumin or Lipoic Acid Phix, bring this article, and its references, to your next appointment.

Related reading: Nanocurcumin and brain health · Nanocurcumin and multiple sclerosis · The curcumin overview

References

1. Heidari H, et al. The impact of curcumin on migraine: a comprehensive review. Biomed Pharmacother. 2023;164:114910. PMID 37216708.
2. Magis D, et al. A randomized double-blind placebo-controlled trial of thioctic acid in migraine prophylaxis. Headache. 2007;47(1):52-57. PMID 17355494.
3. Cavestro C, et al. Alpha-lipoic acid shows promise to improve migraine in patients with insulin resistance: a 6-month exploratory study. J Med Food. 2018;21(3):269-273. PMID 28976801.
4. Rezaei Kelishadi M, et al. The efficacy of alpha-lipoic acid in improving oxidative, inflammatory, and mood status in women with episodic migraine in a randomised, double-blind, placebo-controlled clinical trial. Int J Clin Pract. 2021;75(9):e14455. PMID 34105866.
5. Kelishadi MR, et al. The beneficial effect of alpha-lipoic acid supplementation as a potential adjunct treatment in episodic migraines. Sci Rep. 2022;12(1):271. PMID 34997178.
6. Puliappadamb HM, et al. Evaluation of safety and efficacy of add-on alpha-lipoic acid on migraine prophylaxis in an adolescent population: a randomized controlled trial. J Clin Pharmacol. 2023;63(12):1398-1407. PMID 37563914.

Full reference list for the 19 nanocurcumin studies available on request.