Get Ahead of the Pain

It can come out of nowhere, like the big bang of a thunderstorm. Or it can begin slowly, building steadily to a crescendo of throbbing pain. Once a headache strikes, many people turn to aspirin, acetaminophen (Tylenol), ibuprofen (Advil, Motrin, and Nuprin), or a host of prescription drugs for relief. But what if you could take steps to quell headaches before they start? The following vitamins, minerals, and other nutrients help prevent headaches. If pain is often your problem, consider adding these to your daily diet.

••Multiple vitamin: A daily multi can cover the basics. However, pay attention to the RDA amounts of each vitamin in your multivitamin and factor those amounts into your dosage of the following supplemental nutrients.

••B vitamins: Among the most beneficial supplements for headache sufferers, the Bs enhance the body’s ability to cope with stress.

••B2 (thiamin) helps prevent headaches through a mechanism involved in cell energy production and works particularly well for migraine, cluster, allergy/sensitivity, and tension headaches. Take up to 400 mg daily.

••B3 (niacin or niacinamide) dilates blood vessels, which can stop a vascular headache brought on by constricted veins and arteries. Take a 50 to 300 mg niacin tablet (not a longer-acting time-release niacin version or niacinamide) at the first sign of a headache and then lie down until the storm passes. To prevent this type of headache, take a 50 to 250 mg time-release tablet once a day with food. Note that niacin sometimes causes hot and itchy skin—a side effect known as the “niacin flush.”

••B5 (pantothenic acid) strengthens the adrenal glands, helps stabilize hormone production, and aids in metabolizing food and releasing cell energy. In other words, a good headache preventative. Take 50 to 200 mg daily.

••B6 (pyridoxine) enhances the production of neurotransmitters and acts as a natural diuretic. It helps prevent vascular-type headaches and those related to water retention, such as hormonal or allergy/sensitivity headaches. B6 may also ease the withdrawal period of rebound headache sufferers. Take 100 to 200 mg daily. Large doses of B6 can cause nerve damage (over 500 mg daily), but even smaller doses can cause similar problems, so discontinue taking B6 if you experience any negative effects such as numbness in hands or feet.

••Vitamin C: Because it aids in the body’s natural detoxification process, this protective antioxidant offers relief for headache sufferers, especially those whose headaches are brought on by food allergies or toxic contamination. Take 1,000 to 3,000 mg daily.

••Vitamin E: This vitamin increases circulation, improves blood flow, and enhances the immune system, while also reducing platelet clustering and stopping inflammation, all of which can contribute to the prevention of migraine and tension headaches. Take 200 to 800 IU daily.

••Calcium: This nutrient relaxes blood vessels, calms muscle tension, and helps ensure that nerves effectively send their messages throughout the body. When taken with vitamin D, calcium prevents PMS and hormonal headaches. Take 1,000 to 2,000 mg of chelated calcium per day with food (divide doses and take two to three times during the day). Some patients respond better to calcium combined with magnesium or potassium, but individual needs vary.

••Chromium: A difficult mineral to get from foods, chromium contributes to the prevention of headaches associated with blood sugar fluctuations by stabilizing insulin production. Take 50 to 100 mg twice a day.

••Magnesium: This mineral helps regulate blood vessel dilation as well as neurotransmitter and enzymatic responses to pain. Too little magnesium has been linked to headaches caused by vascular irregularities and hormonal imbalances. Look for a chelated and highly absorbable form, such as brands with high concentrations of elemental magnesium, magnesium orotate, magnesium aspartate, magnesium citrate, or magnesium taurate. Take 300 to 400 mg daily.

••Potassium: Besides soothing nerves, potassium balances sodium assimilation, thus reducing excess water retention—a source of undue pressure on the brain. Take 100 mg daily.

••Zinc: This essential mineral plays a role in many enzymatic processes and reactions, including those regulating digestion and insulin production, making it especially useful for headaches linked to hypoglycemia. Take 30 to 50 mg a day and no more.

••Acidophilus: A beneficial bacterium found naturally in the intestines, acidophilus aids those whose headaches relate to digestive-tract disturbances. Take 200 to 300 mg up to three times a day, alternating between strains (such as Acidophilus bifidus and A. laterosporus) and following directions for the timing of doses.

••Essential fatty acids: These compounds can lessen the incidence and severity of migraine attacks. Take 2 grams each of EPA, GLA, and flaxseed oils or 3 to 4 mg of fish oil daily to relieve vascular, migraine, hormonal, or allergy/sensitivity headaches. Note: Because many factors—weight, body type, age, activity level, genes, and more—can affect nutritional needs, check in with your healthcare practitioner before taking supplements. Adapted from Alternative Medicine Definitive Guide: Headaches by Robert Milne, MD, and Blake More (Alternative Medicine Publishing).

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