Ditching PMS Headaches

Let’s be honest - PMS can really suck for some folks.

While some mild symptoms pre-period can be normal like a lower energy level and mild cramping, moderate to severe symptoms may be common but they’re definitely not normal.

One symptom in particular that never seems to get enough of the focus is PMS headaches. At best, they are an inconvenience to work days or vacations. At worst, they’re debilitating and make a person non-functional for days at a time.

Not to mention the unlucky folks who experience headaches with the use of oral contraceptives – imagine taking your reproductive choices into your hands and getting monthly brain-zapping headaches. What a drag!

If headaches are challenging enough, some folks may choose to swap birth control options or stop using them entirely. For others, this option isn’t an option (and while the use of hormonal contraceptives have their own risks, like any medication, they do provide some benefits for folks as part of their medical care).

So whether you’re coming off birth control and wanting to continue to prevent headaches, or continue to use birth control and need another way to manage them, here are the top nutrients to boost in your diet!

Vitamin B2 (or riboflavin) – This B vitamin plays an important role in cellular energy production at the level of the mitochondria. As headaches may involve alterations in nerve cell conduction in the brain, riboflavin may assist in modulating this. According to the National Headache Foundation, a high dose of this vitamin may prevent migraine headaches over time and reduce their severity. However, the studied dose is 200 times the recommended daily amount and can both interact with other medications and have its own side effects. Excess riboflavin is removed from the body by urine, and isn’t stored; this is why you may notice neon yellow urine when taking this as a supplement! Most riboflavin in multivitamin supplements is a low dose and can be an accessible option, but foods like eggs, lean meats, milk, broccoli and breads and cereals are easy ways to include this vitamin.

Magnesium – This mineral is heavily involved in muscle relaxation, and is thought to possibly block signals in the brain that lead to migraines and pain compounds. For those who struggle with tension or stress-related headaches, this mineral is fairly well tolerated and is easily absorbed. The dose suggested is quite high, so again checking in with your provider and pharmacist is critical to ensure it is safe for you. Side effects of magnesium can include stomach upset, nausea, diarrhea and heart palpitations so tread carefully! Magnesium can be found in foods such as chocolate, almonds and leafy greens like spinach.

Vitamin C – This vitamin is a potent antioxidant, fighting back against inflammatory compounds in the body. It’s thought that this may help modulate the inflammation processes involved in migraine development, however a common side effect of too high doses of vitamin C is actually headaches and the chances increase as the dose gets higher. It’s pretty easy to meet our vitamin C needs through food – citrus fruits, broccoli and bell pepper are just three ways to do so. If a person is struggling to add vegetables, a multi-vitamin can be a short-term way to fill the gap while they boost food intake.

Folic acid – This B vitamin is heavily involved in processes of metabolism and balancing homocysteine (Hcy), which can be a contributing factor to the development of cardiovascular disease if elevated for too long. Blood pressure increases in particular can be a red flag for heart disease, and elevated blood pressure can often be a contributing factor to headache development. In the pre-menstrual period, fluid balance changes and as a result may increase blood pressure (thanks, progesterone!), and boom. Headache city. This vitamin is commonly in multi-vitamins but is easy to include from whole grain breads and cereals!

Vitamin B12 – Similar to that of folic acid, B12 is involved in Hcy regulation. It also has an important job in nerve health, which may explain its role in headache prevention – alterations in nerve conduction may be modifiable! For those who don’t consume significant amounts of animal products, they may be at risk of B12 insufficiency or deficiency and some medications deplete this vitamin even more (like metformin for blood sugar control). Speak to your provider about testing B12 levels, if you need a prescribed higher dose or if your medications may be contributing to low levels. If you don’t eat animal products like eggs or meat, nutritional yeast is fortified with B12 and can be an additional option.

Vitamin B6 – The human body uses this vitamin to support blood flow and brain function; let’s think back to nerve conduction in the brain and alterations in blood pressure that might lead to a migraine! B6 has also been studied as a supplement to reduce menstrual pain and other PMS symptoms, with some success! Including this vitamin either on its own as a supplement or in conjunction with a B-complex can be an option for some – talk to an experienced dietitian for a full nutrition assessment and any specific supplement recommendations. You can find B6 in salmon, chickpeas, dark leafy greens and in bananas!

If you’re struggling with headaches every month, prioritizing these nutrients can give you an advantage to take your life and energy back – and talk to a provider before making any dietary changes to make sure they are right for you.

Have questions about PMS, period problems and nutrition? Let me know – you can email me at [email protected]. And if you liked this post, feel free to leave a tip!