Most of us experience headaches from time to time. But for those who suffer from migraines, the pain can be much more intense, occur alongside other symptoms, and impact daily life. According to research, an estimated 1.1 billion people around the world experience migraine attacks.
You may already be aware of some of the more common migraine triggers, such as stress and lack of sleep. However, research suggests that diet can play a role too. Certain foods have been found to trigger migraines, while other nutrients are believed to help prevent or reduce the severity of symptoms.
Here, we’ll explore some of the most common dietary triggers and cures for migraines, according to research.
Note: Everyone is different, and there’s no universal trend for migraines. So, on a personal level it’ll often be a case of finding out what works best for you.
Which foods may trigger migraines?
According to research, almost 30% of people who experience migraines believe that diet is a trigger.
We’ll cover some of the most common foods connected with migraines below.
1. Alcohol
Research has confirmed that alcohol is a common trigger for migraines. Experts believe this is because it contains chemicals like tyramine and histamine, which are linked with inflammation.
Studies suggest that vodka and red wine (particularly those with the highest histamine content) may be the worst culprits. Red wine contains 20 to 200 times the amount of histamine than white wine.
In this study, 35.6% of participants who suffered from migraines reported alcohol as a trigger. Red wine, in particular, was noted particularly high.
Other studies have confirmed the link between tyramine and migraines. And, as a result, many experts recommend a low-tyramine diet as a treatment for migraine headaches.
Drinking alcohol in general can also lead to dehydration, which can cause headaches.
2. Excessive caffeine intake
Research into the effects of caffeine on migraines is varied. In some cases, it’s been identified as a trigger, while others find it useful for managing and reducing symptoms.
The conflicting evidence is also recognised by the Migraine Trust, who say that caffeine may affect people in different ways. However, it’s likely that the relationship between migraines and caffeine is largely dependent on intake.
For example, this study concluded that one to two caffeinated drinks wasn’t linked with a higher risk of migraines, but said that three or more may trigger them. As a result, research suggests that cutting back on caffeine may reduce migraine frequency.
Caffeine may also trigger migraines in some people because it’s a diuretic, meaning it causes you to urinate more, which can lead to dehydration. There’s evidence that caffeine may affect the body’s magnesium content too (causing us to lose more through urination); and studies have linked migraines with low magnesium levels.
Note: Because cutting out caffeine suddenly can trigger migraine attacks, if you suspect that caffeine is triggering your migraines, it’s best to reduce your intake gradually.
3. Aged cheese
Another common migraine trigger is aged cheese, such as brie, feta, cheddar, parmesan, mozzarella, and blue cheese. In this survey of migraine sufferers, 70% reported aged cheese as a trigger for their migraines.
Like red wine, aged cheese contains tyramine. It’s worth noting that, the longer a cheese has aged, the higher the tyramine content will be.
Examples of cheeses which are lower in tyramine include cottage cheese, American cheese, and farmer’s cheese.
4. Chocolate
There’s evidence that chocolate may increase the risk of migraines. In this small study, chocolate was found to trigger a migraine attack in 42% of participants, compared to a placebo.
That said, it’s worth noting that, according to the Migraine Trust, it’s fairly common for people to crave sweet food just before a migraine attack starts. So, it’s possible that, in some cases, chocolate may be mistaken as a trigger when a migraine was already developing.
5. Cured and processed meats
Cured and processed meats like sausages, bacon, ham, and deli meats contain preservatives called nitrates and nitrites, which research suggests may trigger migraines.
The results of this study suggest that consuming nitrates may increase the risk of having a migraine attack.
As well as their nitrate and nitrite content, cured meats also contain tyramine.
6. Yeast
Foods with yeast, such as sourdough bread and freshly-baked goods like cakes, donuts, and breads, may increase the risk of migraines.
Again, the culprit ingredient is tyramine, which is found naturally in nutritional yeast.
7. Artificial sweeteners
Some research suggests that artificial sweeteners such as aspartame, which are commonly found in calorie-free drinks like Diet Coke may trigger migraines.
7 vitamins and minerals that may help to relieve and prevent migraines
While some foods may increase the risk of migraines, research shows that diet may also play a role in reducing and improving symptoms.
Some nutrients may be particularly beneficial, including…
1. Magnesium
We need magnesium to stay healthy. Among other things, it’s important for healthy heart rhythms, nerve and muscle function, and blood sugar regulation. Research also suggests that it may help to prevent the activation of brain cell receptors involved in the development of migraines.
In this study of over 10,000 adults, those who had higher amounts of magnesium in their diet had a reduced risk of migraines, compared with those who had the lowest levels. Another study found that taking 500mg of magnesium oxide a day for eight weeks was just as effective at preventing migraines than migraine medication – and there were no adverse side effects.
Lastly, this study found that when women increased their dietary intake of magnesium and calcium, migraine symptoms improved. Though, research into the link between calcium and migraines is currently limited.
Spinach, quinoa, pumpkin seeds, almonds, cashews, and avocado are all great sources of magnesium. You can read our article, Magnesium – what it is and why it’s important, for more information.
2. Vitamin D
Vitamin D, also known as the ‘sunshine vitamin’, is essential for health. Alongside its role in bone, teeth, and muscle health, there’s evidence that it may offer migraine relief too.
Research shows that inflammation plays a key role in the development of migraines, and vitamin D is a powerful anti-inflammatory. In this study, vitamin D was found to effectively reduce levels of inflammatory markers, such as C-reactive protein, in the blood. Levels of nitric oxide (another driver of migraines) was also found to reduce with vitamin D supplementation.
Studies have also found that vitamin D improves the absorption of several other minerals, including magnesium.
For these reasons, research suggests that a large number of migraine patients may be deficient in vitamin D. So, it makes sense that increasing your intake could help to reduce the frequency of migraine attacks. Several other studies concluded that vitamin D supplements significantly reduced the duration, severity, and frequency of migraine headaches, compared with a placebo.
Some of the best sources of vitamin D include the sun, fatty fish and seafood, egg yolks, and mushrooms. To learn more, check out our article; What is vitamin D and why do we need it to stay healthy?
3. Coenzyme Q10
Coenzyme Q10 (CoQ10) is an antioxidant which research suggests may reduce the duration, frequency, and severity of migraine attacks.
Migraines are linked with oxidative stress (an imbalance between harmful molecules and antioxidants in the body that can lead to inflammation), which CoQ10 is believed to help protect against.
There’s evidence that combining Coq10 with other supplements like magnesium and feverfew (a plant in the Asteraceae family) may be particularly effective for treating migraines.
Read more in our article; What is CoQ10 and why is it important for health?
4. Omega-3
Omega-3 fatty acids are essential for overall health. Among other things, we need omega-3 for energy and immunity.
Alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA) are all types of omega-3. And various studies suggest that eating these healthy fats can be beneficial for preventing migraines.
One reason for this is that research suggests that omega-3s may reduce levels of cytokines – a type of protein that plays a role in pain and inflammation. DHA has also been found to help reduce inflammation in the body.
Omega-3s also contain plant compounds which are thought to decrease pain and protect against oxidative stress. However, further research is needed to confirm these findings.
Fatty fish like salmon and mackerel, chia seeds, flax seeds, and walnuts are all good sources of omega-3. You can learn more in our article; Omega-3 – what is it and why do we need it?
5. Vitamin B2
Vitamin B2, or riboflavin, is one of the eight essential B vitamins needed for energy production and cell growth.
This study found that supplementing with vitamin B2 reduced the frequency and severity of migraines, compared with a placebo.
Experts believe that B2 may help to treat migraines due to its role in energy production – helping to make sure that brain cells have a consistent supply of energy. There’s also evidence that vitamin B2 may reduce oxidative stress, another trigger in the development of migraines.
Cow’s milk, eggs, Greek yoghurt, mushrooms, and tuna are all sources of B2. You can learn more in our article; Why vitamin B2 is important and how to get enough.
6. Feverfew
Feverfew is a plant in the Asteraceae family and has been used as a migraine remedy for centuries.
While studies into feverfew for migraines is promising, it’s worth noting that most research is fairly old.
However, the results of this slightly newer study (as we’ve mentioned above) suggested that a combination of CoQ10, magnesium, and feverfew may be effective at treating migraines. That said, it’s unknown whether all or just some of the components were responsible.
7. Melatonin
Melatonin, known as the sleep hormone, is important for regulating the circadian rhythm, which is the body’s internal clock.
Some studies have found that melatonin supplements may prevent migraine attacks. It may do this by helping to protect the brain from toxic molecules, offering pain relief, and regulating neurotransmitters.
You can learn more in our article; Everything you need to know about melatonin and the circadian rhythm.
Final thoughts…
Migraine attacks can impact daily life, so it’s understandable that people want to do what they can to improve their symptoms. But while we often focus on more common causes of migraines, such as stress and sleep, research suggests that diet is worth paying attention to as well.
For further reading, head over to the diet and nutrition section of our website. Here, you’ll find information on everything from immune system health to healthy drink choices and eating for gut health.
Are there any foods or drinks that you find trigger migraines? And are there any foods or drinks that help your symptoms? We’d be interested to hear from you in the comments below.
