Supplements That May Help
Certain supplements have been shown to reduce headache frequency, particularly migraines.
Vitamin B(Riboflavin)
- Effect: Reduces migraine frequency by about two attacks per month.
- Dosage: 400 mg/day.
Vitamin D
- Effect: May reduce migraines in those with low vitamin D levels.
Zinc
- Effect: Reduces migraines by up to 2.5 per month (2020 study).
Melatonin
- Effect: Cuts migraines in half when taken nightly for 3–6 months.
- Dosage: Small doses recommended.
Coenzyme Q10 (CoQ10)
- Effect: Slightly reduces migraine frequency but not severity.
Magnesium
- Effect: High doses can lower migraine frequency.
- Caution: Should be taken under medical supervision to avoid risks.
Alternative Treatments
Non-drug approaches can provide relief or prevent headaches.
1. Behavioral Therapy
- What It Involves:
- Better sleep habits, relaxation training, or cognitive behavioral therapy (CBT).
- Biofeedback techniques to relax muscles and improve blood flow.
- How to Access: Ask your doctor for licensed practitioners in your area.
2. Medical Devices
- Example: External trigeminal nerve stimulation (e-TNS).
- Adhesive electrode stimulates the trigeminal nerve to reduce migraine pain (~60%).
- Can also be used for daily prevention.
- Cost: May cost hundreds of dollars; check if insurance covers it.
3. Acupuncture
- Effectiveness: Reduces tension headaches and migraines.
- How to Access: Find certified acupuncturists at nccaom.org.
- Cost: ~$100/session; may be covered by insurance.
4. Physical Therapy
- Focus: Eases tight neck and shoulder muscles, often associated with migraines.
- How to Access: Ask for a referral or find specialists via the APTA Directory.
A Word on Marijuana
- Effectiveness: Limited evidence supports its use for headache relief.
- Risks: May increase risks of heart attack, stroke, or other health issues with regular use.
- CBD: Insufficient evidence for its effectiveness in treating headaches.
Pro Tip
Combining these treatments with lifestyle adjustments like hydration, stress management, and a consistent sleep schedule can improve overall headache management. Always consult a healthcare professional before starting new supplements or therapies.
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