Supplements That May Worsen Migraine Symptoms

What to avoid—and what to try instead. Many people turn to supplements hoping for natural migraine relief. But some can actually make things worse.

Let’s break down the supplements that may trigger or worsen migraine attacks—plus a few tips that can help you feel better without unintended side effects.

1. Butterbur

Butterbur once looked promising for migraine prevention.

But it’s no longer recommended.

Why?

• It contains pyrrolizidine alkaloids (PAs), which can harm your liver, lungs, and even increase cancer risk.
• Even PA-free versions still show traces of these toxins.

That’s why migraine dietitian Kelli Yates, RDN, says the risks outweigh the benefits.
(American Academy of Neurology)

2. Pre-Workout Supplements

These are loaded with common migraine triggers:

• Caffeine
• Vasodilators like L-arginine and L-citrulline
• Artificial sweeteners

Vasodilators expand blood vessels—something that already happens during a migraine attack.

Nicole Reeder, Ph.D., RD, says that combo is a setup for pain, not performance.
(Reeder Interview)

3. St. John’s Wort

This herbal supplement is used for mood—but it’s risky if you have migraine.

Why avoid it?

• It can interact with triptans, a common migraine medication.
• That combo may trigger serotonin syndrome, a life-threatening condition.
• It may also cause side effects like light sensitivity, agitation, or hallucinations.

Kat Durston, RDN, warns: If you take migraine meds, skip this one.
(NIH Office of Dietary Supplements)

4. Caffeine-Heavy Supplements

Caffeine can be helpful or harmful.

The issue is inconsistency.

• Too much can trigger an attack.
• Sudden withdrawal can, too.
• Many energy and focus supplements are loaded with caffeine—from sources like green tea extract, guarana, and yerba maté.

Reeder advises keeping caffeine under 200 mg per day and avoiding caffeine tablets entirely.
(American Migraine Foundation)

5. 5-HTP

5-HTP helps your body make more serotonin. That sounds good—but it’s not always safe.

Many migraine meds also affect serotonin.

Taking both can increase your risk of serotonin syndrome. Yates recommends speaking with your provider before combining 5-HTP with any migraine treatment.
(NIH National Center for Complementary and Integrative Health)

6. Supplements with Artificial Sweeteners

Aspartame and sucralose are common in:

• Protein powders
• Green powders
• Pre-workouts
• “Sugar-free” anything

Some research links them to migraine attacks. They may affect neurotransmitters or brain chemistry.

Durston recommends avoiding them whenever possible, especially if you notice a pattern.
(Clinical Reviews in Allergy & Immunology)

Tips That Actually Help

Skip the risky supplements. Focus on habits that support your nervous system instead:

• Track your triggers. Use a symptom journal. Foods like chocolate, processed meat, alcohol, and aged cheese are common culprits.
• Stick with proven suplements magnesium, CoQ10, B2, some can benefit from meletonin and D3
• Eat balanced meals. Keep blood sugar steady with regular meals that include protein, fiber, and healthy fats.
• Check for nutrient gaps. Deficiencies in vitamin D and others can increase migraine frequency.
• Stick to a routine. Go to bed, wake up, and eat meals at the same time each day. Your brain likes rhythm.

Your Next Step

Before trying any new supplement, talk to your provider—especially if you're already on migraine medication.

Looking for a treatment plan tailored to your needs?
We’re here to help. Book an appointment with Haven to get expert care from specialists who listens. Book a free call with a care cordnator today

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