Headaches. Find Natural Relief With These 10 Supplements

Updated: 11/28/23

Do you ever get hit with an intense headache that just won’t go away? If so, you know the misery all too well. Annoying and painful headaches can affect your quality of life, but don’t worry – there is help available! Rather than turning to over-the-counter medication, why not try something more natural such as supplements? Not only are they cheaper in the long run, many people report experiencing relief from headaches using this method. In this blog post we’ll explore 10 different supplements for headache that could help to bring some rapid and natural relief from those pesky headaches! So if you’re looking for a way to alleviate your discomfort without taking medicine, read on!

What Causes Headaches?

We’ve all experienced that dreaded feeling of a pounding headache, throbbing in our temples and making it hard to concentrate on even the simplest of tasks. Whether it’s a result of stress, dehydration, or a hangover, it’s safe to say that headaches are no fun. In fact, they can be downright debilitating. But what exactly causes headaches? And is there anything you can do to prevent them? In this post, we’ll explore some of the most common culprits behind headaches and provide some tips on how to keep them at bay with supplements for headache.

Headaches can make it incredibly difficult for people to manage their daily activities. They may cause nausea, heightened sensitivity to light and throbbing pain. Although there are prescription medications to help remedy headaches, some of them produce adverse side effects as opposed to headache relief.


Not drinking enough water can lead to dehydration, making your body lose essential fluids and electrolytes. This can lead to headaches and migraines. To manage headaches caused by dehydration, drink plenty of water. Keep a bottle or glass of water with you and sip it throughout the day.


Stress is one of the most common triggers of headaches. It can be physical or emotional, and it can cause tension and tightness in the muscles and blood vessels of the head and neck. To manage stress-related headaches, exercise regularly, practice relaxation techniques, and manage your workload.


If you suffer from allergies, headaches may be a common symptom. When your body detects an allergen, it releases chemicals like histamine, which can trigger headaches. To reduce allergy-related headaches, talk to your doctor about allergy medications or consider natural remedies, such as saline nasal sprays or essential oils.

Poor Posture

Believe it or not, poor posture can also contribute to headaches. When you spend long hours hunched over a computer or smartphone, your neck and shoulder muscles can become strained, leading to tension headaches. To improve your posture and prevent headaches, try sitting up straight with your shoulders relaxed, and take frequent breaks to stand up, stretch, and move around.


Lack of sleep can result in headaches. Sleep is imperative to rejuvenate your body and mind. Sleeping at least 7-8 hours every day can help reduce headaches. Maintain a consistent sleep schedule and try to sleep at the same time every day.


Certain foods and drinks such as caffeine, chocolate, cheese, and processed foods can trigger headaches. To prevent headaches caused by dietary triggers, try avoiding such foods, limit caffeine intake, and consume a healthy, balanced diet.

Hormonal Changes

Women may experience headaches during their menstrual cycle, pregnancy, or menopause due to hormonal changes. To manage headaches caused by hormonal changes, maintain a balanced diet, exercise regularly, and talk to your healthcare professional.

Types of Headaches

Headaches are classified according to their severity, frequency, location, and type. Understanding the type of headache one is experiencing is necessary for proper treatment. This information will help you find supplements for headache.

Tension Headaches

These are the most common type of headache and are caused by tension in the muscles of the neck and head. Symptoms include a dull, constant ache around the head with a feeling of pressure behind the eyes and in the forehead.

Migraine Headaches

Migraines are severe headaches that can cause intense pain and other symptoms such as nausea, vomiting, and sensitivity to light and sound. The pain is usually located on one side of the head and can last up to 72 hours.

Cluster Headaches 

These are rare but extremely painful and occur in clusters or cycles. Symptoms include sudden, excruciating pain on one side of the head, tearing, redness in the eyes, and nasal congestion.

Sinus Headaches

These headaches are caused by sinus pressure and inflammation and are often accompanied by congestion and pain on the cheeks and forehead.

Rebound Headaches

Also known as medication overuse headaches, these types of headaches are caused by taking too much over-the-counter pain medication. The symptoms are similar to tension headaches, and the treatment involves taking a break from the medication to break the cycle.

Thunderclap Headaches

Thunderclap headaches are a type of headache that comes on suddenly and is extremely severe. The pain peaks within a minute and can last for hours. Thunderclap headaches can be a sign of a severe medical condition, such as bleeding in the brain or a ruptured aneurysm. If you experience this type of headache, seek immediate medical attention.

Hormone Headache (also known as Menstrual Migraine)

This headache is common among women and is often linked to hormonal changes during menstruation. It typically occurs before or during the monthly period. Symptoms include migraines, nausea, vomiting, dizziness, and light sensitivity. Treatment often involves over-the-counter pain relievers, hormonal contraceptives, and prescription medications.

Caffeine Headache

This headache occurs in people who consume too much caffeine. Symptoms include throbbing pain, nausea, and vomiting. Caffeine headaches can be treated by reducing caffeine consumption gradually and occasionally using pain relievers.

Exertion Headache

This headache usually occurs during or after physical activity. It is caused by increased pressure in the head due to strenuous exercise. Symptoms include throbbing pain, nausea, vomiting, and dizziness. Treatment involves resting, staying hydrated, and using pain relievers.

Hypertension Headache

Also known as high blood pressure headache, it is caused by increased blood pressure in the arteries leading to the brain. Symptoms include dull or throbbing pain, often occurring in the morning. Treatment involves managing blood pressure through lifestyle changes, medications, and sodium reductions.

Post-Traumatic Headache

This headache is a result of head injury or trauma. Symptoms include throbbing pain, dizziness, and nausea. Depending on the severity of the injury, treatment involves rest, medication, and therapy.

Spinal Headache

This headache occurs after spinal anesthesia or any procedure where the spinal cord is accessed. Symptoms include severe pain in the head and neck, dizziness, and nausea. Treatment involves lying still, staying hydrated, and occasionally pain relievers.

Hemicrania Continua

This headache is a rare form of chronic headache and is characterized by continuous pain on one side of the head. Symptoms include nasal congestion and droopy eyelids. Treatment often involves taking indomethacin (a nonsteroidal anti-inflammatory drug), other pain relievers, or triptans.

Ice Pick Headache

This headache occurs spontaneously and is characterized by stabbing pain that lasts for seconds. Ice pick headaches are often associated with migraines or cluster headaches. Treatment involves taking pain relievers regularly.

10 Supplements for Headache

Supplements for Headache Relief

Fortunately, some dietary supplements can reduce the frequency and intensity of headaches. In many cases, what treats headaches for one person may provide little or no relief for another. Some treatment solutions may even make headaches worse for others. Therefore, consider working with your doctor to determine the best treatment option for you.

No single dietary supplement or combination of supplements for headache has been proven to relieve headaches completely. This is because all headaches are different and have unique triggers. However, some supplements for headache are effective in treating or minimizing headaches.


This nutrient has multiple roles in the human body. It boosts metabolism, stimulates the action of enzymes, regulates ion channels and promotes nucleic acid synthesis. Experts believe magnesium reduces headaches by preventing the aggregation of platelets and minimizing vasospasm.

Studies indicate people who are prone to headaches have low levels of magnesium in their systems during the attacks. Many of them have a systemic deficiency of magnesium. Taking magnesium supplements may help lower the likelihood of having a headache.

The healthy dosage for magnesium is 400 milligrams per day. Lower the dosage or discontinue use if you experience nausea, abdominal discomfort and diarrhea. To improve absorption, consider taking magnesium with nuts and leafy vegetables. It’s recommended to take magnesium citrate form.


Many people take melatonin to improve sleep, especially when they are stressed or have not adjusted to their sleep-wake cycles. Melatonin is a natural hormone with similar effects as indomethacin, an anti-inflammatory compound that treats pain, migraines and aches.

Studies indicate people who are prone to headaches have low levels of melatonin during the attacks. Unlike other sleep-inducing treatments, melatonin is effective in treating headaches and has very few side effects.

The main side effects of this supplement are erratic bouts of depression, abdominal pain and daytime sleepiness. Discuss supplementation with your doctor if you have diabetes or if you are on birth control medication.

Vitamin D

This vitamin is fat-soluble and plays an essential role in the human body. It enhances the absorption of calcium by the body, bone health, immune system and minimizes inflammation. This nutrient is found in small amounts in food, but it can also be obtained through supplementation. The skin also produces vitamin D when exposed to the sun.

Research indicates vitamin D may help prevent headaches. When combined with calcium, vitamin D can significantly lower the frequency of headaches, including migraines. The healthy dosage size for vitamin D is 46 milligrams per day.

Visit a physician to test your current levels of vitamin D before you begin supplementing. Foods rich in vitamin D include cereals, milk, liver, fish and egg yolk. This nutrient prevents headaches by minimizing neurogenic inflammatory factors.

For the best results, use an accurate scale to measure the dosage. Overdose may cause adverse side effects, including bone loss and hypercalcemia. Other side effects include weight loss, nausea, irregular heartbeat, irritability and general weakness.

Avoid supplementing with vitamin D if you have a history of kidney diseases or tuberculosis. Do not use vitamin D supplements if you are pregnant or lactating.


This supplement has many health benefits. It is rich in antioxidants that prevent the overload of free radicals in the human body. In addition, turmeric may help to minimize inflammation, especially on the joints. This supplement also supports eye and brain health. Many even use to promote digestion.

Turmeric contains curcuminoids and other compounds that minimize headaches. It also reduces the number of free radicals in the body that are also associated with headaches. The right serving size for turmeric supplement is no more than 1,000 milligrams per day.

Overdose may cause side effects such as abdominal discomfort or stomach upset. Discuss supplementation with a physician if you have a history of hypertension, blood clotting complications and diabetes. Women in maternal condition, including breastfeeding mothers, should not take turmeric supplements for headache.


Many experts believe butterbur could be a potential treatment for headaches. This supplement helps with headaches by regulating the absorption of calcium and inhibiting the inflammatory cascade associated with headaches.

Research indicates supplementing with butterbur can reduce the frequency of headaches, especially in children and adolescents. This supplement is well tolerated by users and does not cause adverse side effects. However, it may cause increased burping.

The healthy serving size for butterbur extract powder is not more than 150 milligrams per day. Lower the dosage if you experience side effects. It’s best to take butterbur root in the form of supplements.


This supplement has anti-inflammatory properties and may help treat pain and inflammation. Ginger plays many vital roles in the body. It supports joint, skin and cardiovascular health. It also aids in the regulation of healthy cholesterol levels in the body and supports digestion and relieves heartburns.

Ginger has similar effects as sumatriptan, a common migraine medication. Studies indicate ginger could reduce the severity and frequency of headaches. Unlike migraine medications, ginger does not cause adverse side effects. Overdose only causes abdominal discomfort.

The healthy serving portion for ginger root extract powder is no more than 100 milligrams per day. However, expectant and breastfeeding mothers should avoid taking the supplement altogether. Consult a doctor before supplementing with ginger if you have a history of blood sugar problems.

Vitamin B12

This supplement has many benefits in the body. Vitamin B12 plays a crucial role in brain health and can help in preventing headaches and migraines. It may minimize the frequency and intensity of headaches by inhibiting the effects of nitric oxide in pain transmission. Studies indicate a link between dysfunctions in vitamin B12 pathways and headaches. The recommended serving for vitamin B12 is 200 milligrams per day. Also, taking vitamin B12 supplements may reduce your risk of developing headaches.

Vitamin B6

High levels of homocysteine are often associated with headaches. Vitamin B6 regulates homocysteine levels in the body. Lack of vitamin B6 may cause an imbalance in homocysteine levels, which may lead to headaches.

Supplementing with vitamin B6 may prevent the intensity and frequency of headaches. This supplement promotes the metabolism of serotonin. Low levels of the hormone serotonin in the body may cause headaches.

The healthy dosage size for this Vitamin B6 supplement is 50 milligrams per day. Overdose may not cause toxicity in the body, but may cause problems maintaining balance and loss of sensation in certain parts of the body. Avoid supplementing with vitamin B6 if you are expectant or lactating.

Vitamin B9 (Folate)

Vitamin B9 may lower the frequency and intensity of migraine headaches. This nutrient plays an essential role in the regulation of neurotransmitters in the brain. It is almost impossible to overdose on B9 vitamins because excess levels are normally through urine.

The recommended dosage for vitamin B9 folic acid powder is between 500 and 1,000 milligrams per day. Side effects include loss of appetite, insomnia, nausea and abdominal discomfort.

Vitamin E

This is a powerful antioxidant that boosts immune function and metabolic processes. This product also promotes cardiovascular health. It prevents headaches by minimizing inflammation and improving blood flow.

The best serving size for vitamin E is no more than 350 milligrams per day. Side effects associated with vitamin E supplementation include nausea, skin rash, blurry vision, abdominal discomfort and vomiting. Women who are heavy and breastfeeding mothers should avoid supplementing with vitamin E altogether.


Although supplements for headache are considered generally safe, it is crucial to consider a few things when buying dietary products:

  • Always discuss supplementation with your healthcare provider before using any product
  • Pregnant and lactating women should not use supplements for headache altogether unless when prescribed by a doctor
  • Supplements may not produce the same results in all people, and results may not occur right away
  • Stop supplementing if the product you are using worsens your headaches

The Bottom Line

Many factors cause headaches, including depression, elements in the environment, physical exertion and lack of certain nutrients in the body. Headaches can be classified into various categories, including tension, mixed tension, migraine, sinus and cluster headaches. Supplementing with certain nutritional products may help minimize or treat headaches.

There are numerous types of headaches, each with unique symptoms and treatments. Identifying your headache type is crucial to effective treatment. Additionally, it’s crucial to seek medical attention if headaches persist or become chronic. With the information provided in this ultimate headache list, you can now take active steps towards treating your headache and getting your life back. Remember, a pain-free life is possible!

In conclusion, there are several supplements for headache available that can help in reducing headaches. However, we always recommend consulting with your doctor before starting any new supplement regimen or if you experience severe headaches. Incorporating these supplements into your routine can prevent and ease headaches. Keep in mind that a combination of supplements and healthy lifestyle choices, such as staying hydrated, getting enough sleep, and managing stress, can do wonders for your overall health. Cheers to headache-free days ahead!

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease

Author: Ryan Quigley
Graduate of Longwood University in Virginia. Part-time sports journalist covering the Vegas Golden Knights.