Do Supplements Like Riboflavin or Magnesium Help Prevent Migraine Headaches?

Migraines are misery. Often the first sign of trouble is some type of visual distortion, known as an aura. The pain may follow, frequently accompanied by nausea and inability to tolerate light or noise. People who experience migraines several times a month are highly motivated to find a way to prevent migraine headaches. Certain pharmaceuticals can help with this, but they can be expensive. In addition, patients report that they may lose effectiveness over time. Could supplements like magnesium or riboflavin prevent headaches?

What Type of Magnesium Provides Protection?

Q. What type of magnesium is recommended for migraines? I have been taking magnesium oxide, but I read recently that it’s not best for migraines. Would magnesium glycinate be better?

A. There is a substantial body of evidence supporting the use of magnesium to reduce the frequency of migraine headaches (Nutrients, Feb. 18, 2025; American Family Physician, May, 2025).   People vary in their response to various magnesium supplements. The glycinate form is frequently recommended because it is less likely to cause diarrhea than magnesium oxide, magnesium chloride or magnesium carbonate.

Some individuals prefer one of the other organic magnesium salts (aspartate, citrate or lactate). You may have to experiment to find out what works best for you. After all, the point is for it to prevent migraine headaches for you, so what other people find helpful is only a guide.

Side Effects of Magnesium:

The most noticeable side effect of excess magnesium is diarrhea. People rarely develop other side effects, but a big dose of magnesium might cause nausea as well. Experts suggest not exceeding 350 to 400 mg/day in your supplement, but studies using magnesium to prevent migraines go up to 600 mg/day (Expert Review of Neurotherapeutics, March 2009). If you are taking this much magnesium, you should discuss the treatment with your physician.

Can Riboflavin Cut Down on Migraines?

Q. After my migraines began flaring up weekly, I started taking riboflavin (vitamin B2) daily. Ten weeks into this regimen, I have only had two really bad headaches.

I still have Maxalt as a backup, but I haven’t needed to take it in a few months. The only side effect I’ve had from the B2 is bright yellow urine. Compared to the migraines, I’ll take it!

A. Riboflavin has been used as a way of preventing migraines for many years (Neurology, Feb., 1998). A review of research suggests that it may work even better in combination with Coenzyme Q10 (Headache, Oct., 2012). A German product containing magnesium along with riboflavin and CoQ10 improved migraine symptoms compared with placebo (Journal of Headache Pain, online Apr. 3, 2015).

Side Effects of Riboflavin:

While riboflavin will turn urine almost fluorescent yellow, other side effects are rare.

Vera P. observed:

“Since I started taking one Super B-complex pill once a day, I no longer get migraine headaches. I have been taking them for about five years.”

We recently heard from a person who uses a spoonful of yellow mustard to stop her ice pick headaches. Many other migraine sufferers have written to tell us that inducing brain freeze (whether with ice cream or ice water) can stop a migraine cold.

Here is a testimonial from Tammy:

“I just read this article after having been up since 4 am with a migraine. The vomiting passed but still I had the residual killer headache. I read this and ate an ice cream bar, and the headache has definitely lessened. I think the next time I’ll try plain ice earlier in the ordeal.”

Learn More:

We discuss the use of riboflavin, feverfew, Coenzyme Q10, magnesium and other nondrug approaches to migraine prevention in our Guide to Headaches and Migraines.