Research suggests possible links between certain B vitamins and migraine. Some studies have found that low levels of vitamins B9 or B12 may indicate a higher migraine risk, while in some cases, supplementation with B vitamins has improved migraine frequency or severity.
Migraine episodes can have many triggers, and the biological processes that cause them are complex and still being studied. Some researchers hypothesize that B vitamins may influence inflammation and other factors that play a role in migraine development, but they haven’t firmly identified a connection.
It’s best to talk with a healthcare professional to understand your vitamin intake, possible deficiencies, and how your migraine episodes may be affected.
There are eight forms of vitamin B, together known as the vitamin B complex. Research suggests that a few of these forms may influence migraine episodes:
- Vitamin B2, also called riboflavin: A
2021 research review and analysis suggests that a daily dose of 400 milligrams (mg) of vitamin B2 for three months may help reduce migraine pain, frequency, and duration. - Vitamin B6, also called pyridoxine: Research from 2022 suggests that vitamin B6 supplementation — alone or in combination with other forms of vitamin B — could help reduce migraine frequency and severity.
- Vitamin B9, also called folate: A large 2024 study notes that low folate levels are associated with more frequent and severe migraine episodes and severe headaches, and higher levels may indicate a lower migraine risk.
- Vitamin B12, also called cobalamin: A 2022 study found that the participants with migraine — particularly those with chronic migraine — tended to have lower vitamin B12 levels.
Though these studies have suggested possible associations, they haven’t proven causation. So the exact relationship between B vitamins and migraine isn’t completely clear.
So will boosting your B vitamin intake actually help with migraine?
Some studies have concluded that increasing B vitamin intake may help some people with migraine, but it’s not clear why. More research is ultimately necessary.
The evidence for some B vitamins is stronger than it is for others. For example, the
Migraine is a complex condition that can be triggered or worsened by many factors. Low levels of B vitamins may play a role for some people, but for others, it may be a minor contributing factor or one of many factors.
Even if they boost their B vitamin levels, many people may not see a difference in migraine episode frequency or severity.
Therefore, it may be best to talk with a doctor — particularly a specialist, such as a neurologist — about the possible role of B vitamins in your migraine episodes and how to go about testing your levels and trying supplementation.
These four vitamin B forms may influence migraine by affecting certain factors that play a role in migraine development.
Inflammation
Inflammation is one of the key factors in migraine attacks. When the trigeminal nerve in the head is activated, the body releases substances that cause inflammation and headache pain.
Researchers hypothesize that some B vitamins, including B6 and B12, may reduce inflammation-related pain. Vitamin B2 may also help relieve neuroinflammation.
Hyperhomocysteinemia
Hyperhomocysteinemia refers to high blood levels of the amino acid homocysteine, which is necessary for some body processes but may be harmful in high amounts. A
Vitamins B6, B9, and B12
Oxidative stress
The term “oxidative stress” refers to an imbalance of antioxidants and free radicals in the body — specifically, more free radicals than usual and too few antioxidants. It’s another factor that appears to play a role in migraine episodes.
There are two ways to boost your vitamin intake: by eating more vitamin B-rich foods and by taking supplements.
Foods
The following table lists some examples of foods containing vitamins B2, B6, B9, and B12.
| Vitamin | Food examples |
|---|---|
| B2 (riboflavin) | beef liver, yogurt, milk, cheese, almonds, portabella mushrooms, eggs, quinoa, spinach, and fortified foods like breakfast cereals |
| B6 (pyridoxine) | chickpeas, beef liver, chicken breast, potatoes, bananas, fish like salmon or tuna, and fortified foods like breakfast cereals |
| B9 (folate) | beef liver, spinach, black-eyed peas, avocados, asparagus, and fortified foods like breakfast cereals |
| B12 (cobalamin) | beef liver, clams, oysters, salmon, tuna, milk, and fortified plant-based foods like nutritional yeast |
Supplements
Supplements can also help you raise your B vitamin intake. You can buy them separately, or you can try a vitamin B complex supplement, many of which contain all eight vitamin B forms. Keep in mind that vitamin B complex supplements tend to have less of each B vitamin than individual B vitamin supplements.
This article lays out recommended daily intakes, overdose concerns, and deficiency symptoms for the B vitamins.
If you’re not sure how to go about balancing your vitamin B intake, you could consult with your doctor or a registered dietitian. They can help you get the amounts you need.
Though some research has found possible associations between B vitamin levels and migraine episodes, the exact relationship isn’t fully understood. It’s possible that B vitamins may affect factors like inflammation and oxidative stress that play a role in migraine episodes, but more research is necessary.
You can boost your vitamin B intake by eating foods like beef liver, salmon, spinach, and certain fortified foods. Supplements may also help some people, but it’s best to talk with a doctor or registered dietitian first.