1. Magnesium and Natural Headache Cure
Magnesium one of the important minerals. Intake of Magnesium is a safe, inexpensive and effective remedy for both prevention and natural headache cure of migraines. Also, cluster headaches and tension headaches as well. (1)
Hypomagnesemia is laboratory term for low levels of serum magnesium (less than 1.46 mg/dL) in the blood. It can be the result of chronic disease, alcoholism, increased in gastrointestinal magnesium losses or renal losses. Additionally, Antibiotics; diuretics and chemotherapeutic can also cause magnesium deficiency. Magnesium deficiency can cause muscle weakness, cardiac abnormal rhythms and muscle twitches. (2)
In addition, magnesium deficiency increases all elements of migraine occurrence. Eat magnesium rich foods like Green leafy vegetables (e.g. spinach and kale); Fruit (figs, avocado, banana and raspberries) in addition to Nuts and seeds. Also, Legumes (black beans, chickpeas and kidney beans) and Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, Brussels sprouts) are rich sources of magnesium. For seafood lovers, salmon, mackerel, tuna contain good amounts of magnesium.
In addition to dietary sources, Magnesium is also available as syrup, oral tablets and even ampoules in case of severe deficiency. Worth to be mentioned; the American Academy of Neurology and American Headache Society recommended magnesium for migraine prevention in adults. In fact, Grade B recommendation means that magnesium is probably effective and should be considered for prevention (3)
2- B complex vitamins and Natural headache cure
B vitamins are a group of water-soluble micro-nutrients that play many important roles in the body. For example, they contribute to neurotransmitter synthesis and help turn food into energy. In fact; Some B vitamins may have a protective effect against headaches. Recently, studies have shown that the B vitamin supplements riboflavin (B2), folate, B12 and pyridoxine (B6) may reduce headache symptoms .
B-complex vitamins contain all eight of the B vitamins and are a safe, cost-effective way to naturally prevent as well as treat headache symptoms. Riboflavin (vitamin B2) is a nutrient found in milk, eggs, malted barley, liver, kidney, heart, and leafy vegetables, with yeast considered the richest natural source.
An Australian study concluded that vitamin tablet containing B6 (25 mg), B9 (2 mg) & B12 (400 μg) once daily can reduce migraine disability, frequency and severity to great extent. (4) B vitamins intake on a regular basis is generally safe, as they are water soluble and any excess will be flushed out through the urine.
3- Headache prevention with Coenzyme Q10
Coenzyme Q10 (CoQ10) is a substance which the body produce naturally. Coenzyme Q helps turn food into energy and functions as a powerful antioxidant. Additionally, coenzyme-Q has powerful anti-inflammatory effects and improve endothelial cell dysfunction. (5) Surprisingly; studies have shown that taking CoQ10 supplements may be an effective and natural way to treat headaches.
A study included 1550 children and adolescents with migraine showed that about one third of them had a coenzyme Q10 level below the reference range (6) Another study, including 80 people demonstrated that taking 100 mg of CoQ10 supplements per day reduced migraine frequency, severity and length (7).