Migraine, severe headache, depression, fatigue.
Even if it’s not clear what causes a migraine, and the triggers for a headache can be countless. Sometimes it can be so simple that it can all be because of a vitamin deficiency. And that is so simple that we sometimes don’t think of it, that we might not get all the vitamins and minerals that we and our body needs.
Depressed because of folic acid deficiency
The first time I ever realized how essential vitamins and minerals were, was when I was about 25. I was depressed. I cried all the time, and I couldn’t find anything to be joyful over. Finally, my mother took me to the doctor, and after he had listened to me (crying), he orders me to leave a blood sample. After a couple of days, I got a new appointment with the doctor, and he told me the result. I had a dangerously low level of folic acid. The most common side effect of folic acid deficiency is depression… He prescripted me a high dose of folic acid, and in just a week, I felt like a new person. I had felt so incredibly bad all because of a deficiency, that was so easy to manage!
Vitamins and minerals are vital
Therefore I feel it’s vital that we take a look at vitamins and minerals that are crucial when you have a migraine or a lot of headaches. It might not be what’s missing in your body, but on another hand, it can be that simple. If you are unsure, take a blood test at the doctor’s office or buy a vitamin and mineral tablet. In a later blog post, I will list a few of the best vitamin and mineral supplements that are out there.
Recent studies show a clear link between migraine and vitamin deficiency. But not in general vitamin deficiencies but specific vitamins such as vitamin D, riboflavin (B2), folate, and coenzyme Q10.
Vitamin D is essential for both children and adults. Vitamin D is needed for us to be able to absorb calcium in the intestines and thereby build up and maintain a strong skeleton. 10 micrograms of vitamin D per day is recommended for anyone between 0 and 75 years. For older people, 20 micrograms per day.
For us to be able to produce our own vitamin D, our skin needs to be exposed to ultraviolet light of the sun UV type. People staying too little outdoors (especially during the winter period) may need to absorb 20 micrograms per day through food and drink.
Sometimes it can be difficult to get enough vitamin D through the diet, and then supplements may be needed. Food that is high D-vitamins is; Fish like perch, tilapia, salmon, rainbow salmon, trout, herring, pickled herring, sardines, tuna, pike, char, pink salmon, sea bass, golden sparrow, halibut, herring, bream, whitefish, and mackerel
Wild mushrooms such as chanterelle, funnel chanterelle and eggs.
Selenium is one of our important minerals that the body requires a regular intake for all bodily functions to function optimally. Selenium is found in the blood, the thyroid, the muscles, the liver, and the heart. Selenium is often associated with a healthy quality of hair, skin, and nails, mainly for its antioxidant activity, and is part of immunological defense mechanisms that control our immune system. Selenium also contributes to a normal regulation of the neurotransmitters dopamine and serotonin, sometimes called gut-hormone.
Selenium is found naturally in fish, eggs, and dairy products, but also in crops grown on selenium-rich soil.
The recommendation for selenium is 50 micrograms per day for women. If you take a supplement of selenium, it is recommended not to exceed 300 micrograms per day.
Q10 is a coenzyme, a body-specific vitamin-like substance found in our vital organs and cells, including at high concentrations in the heart and cells of the immune system. Our body production takes place in the liver, and we also get a small amount from the food, where rapeseed oil and mackerel are two prominent sources.
Q10 we produce ourselves, but it has been found that a supplement can be useful for someone with heart disease. Especially since the production in the body decreases over the years and starts to decline already when we are in our 30s.
As for Q10, there are no corresponding recommendations for how much we need.
Magnesium is one of the most common mineral deficiencies we have
Magnesium is needed, among other things, for the production of protein, for the conversion of calcium and for normal nerve and muscle function.
Magnesium deficiencies can cause fatigue, irritation, muscle cramps, sleep disorders, and headaches, including migraines.
Low magnesium levels increase the appetite for high-calorie foods, such as chocolate and sugar.
Magnesium is adversely affected by the calcium found in multivitamins. Therefore, if you are taking a magnesium supplement, Its recommended to take a pure magnesium supplement and not eating it in conjunction with multivitamins. Even dairy products and foods with high dietary fiber can inhibit the absorption of magnesium – so avoid these foods as well when taking your supplement.
The recommended dose for migraines is 600 milligram magnesium per day (300 mg in the morning and 300 mg in the evening). By that, researches have shown that the attacks and the pain intensity reduce significantly. But it seems only to be reached with pure magnesium citrate and not with multivitamin tablets.