If you’re newly experiencing frequent headaches
Your first port of call should be a check-up with your GP. They can evaluate whether they may be a sign of something more serious, and may order some tests. Once serious conditions have been ruled out, it’s time to evaluate your stress levels, and consider having your eyesight tested. Finally, consider a diet review to look for any deficiencies.
The 8 Nutrients that can cause Vitamin deficiency Headaches
These nutrient deficiencies can interfere with critical brain processes, blood flow, and nerve function, leading to headaches or migraines.
Vitamin D deficiency headaches from inflammation
Vitamin D is involved in immune system regulation and inflammatory control. Low vitamin D can lead to chronic inflammation, which is linked to headaches and migraines. Additionally, vitamin D deficiency can increase sensitivity to pain by altering the body’s pain perception pathways.
Headaches from vitamin D deficiency are the best-known and most intensively researched of the vitamin deficiency headaches. But there are many other deficiencies which we know can cause regular headaches.
Riboflavin (Vitamin B2) deficiency low-energy headaches
Riboflavin helps in the production of energy within cells, particularly in the mitochondria (the cell’s powerhouse). A deficiency may reduce energy production in brain cells, leading to migraine attacks because the brain doesn’t get the energy it needs to function optimally. Vitamin deficiency headaches from low levels of riboflavin can be frequent, occurring several times a week. These headaches are typically accompanied by severe brain fog and difficulty concentrating, which tents to continue in the periods between headaches.
Coenzyme Q10 (CoQ10) and low brain energy
CoQ10 is also essential for energy production within mitochondria. Low levels of CoQ10 can impair energy metabolism, which may result in headaches in a very similar way to riboflavin deficiency headaches, as the brain’s high energy demands aren’t being met. Studies have shown that CoQ10 supplementation may reduce the frequency of migraines for some people.
Vitamin B12 Deficiency headaches from nerve damage
Vitamin B12 helps maintain the health of the nervous system. A deficiency can lead to nerve damage, which may result in headaches. Low B12 is also linked to anaemia, which reduces oxygen supply to the brain, causing fatigue and headaches. Vitamin B12 deficiency headaches are typically felt as migraines (one-sided) but can also involve the entire head, with intense pain that may also affect vision.
Magnesium deficiency tension headaches
Magnesium plays a crucial role in relaxing blood vessels and regulating neurotransmitters that send signals in the brain. Low levels can cause blood vessels to constrict, which may trigger migraines. Magnesium also affects serotonin, a chemical related to pain regulation. Deficiency can lead to tension headaches due to its role in muscle relaxation.
Iron Deficiency throbbing headaches from oxygen deprivation
Iron is crucial for transporting oxygen throughout the body. Low iron levels (anaemia) can reduce oxygen delivery to brain tissues, leading to oxygen deprivation in the brain, which may cause throbbing headaches. Iron deficiency is especially common in women due to menstruation.
Folate deficiency migraines
The link between folate and brain development in babies is well known, but most people are less aware that low folate levels are a well-established cause of vitamin deficiency headaches. Folate (Vitamin B9) reduces levels of homocysteine, an amino acid linked to inflammation. High homocysteine levels can increase the risk of migraines. Folate deficiency may worsen this, as it limits the body’s ability to clear homocysteine.
Omega-3 Fatty Acids deficiency headaches as the brain eats itself
Omega-3s are anti-inflammatory, and a lack of them can lead to an increase in pro-inflammatory compounds. Chronic inflammation is associated with frequent headaches, as it can contribute to vasodilation and nerve irritation in the brain.
The situation gets worse with a more severe omega 3 deficiency. About 35% of the lipids in the brain, which make up well over half of the brain’s weight, are omega-3 polyunsaturated fatty acids (PUFAs). Docosahexaenoic acid (DHA), a type of omega-3, is especially concentrated in the brain’s grey matter, making up more than 40% of the total omega-3 PUFAs in neuronal tissue.
Some More Unusual Mineral deficiency headaches
Whilst vitamin deficiency headaches are more common, these rarer mineral deficiencies can impact brain health, too, and are often overlooked as potential triggers for headaches.
Iodine Deficiency
Low iodine levels can contribute to headaches, especially in relation to thyroid function. Iodine is essential for the production of thyroid hormones, which regulate metabolism. Iodine deficiency has been associated with intense, tortuous headaches, especially in children. A deficiency can also lead to hypothyroidism, where insufficient thyroid hormones slow down bodily processes. This can cause fatigue, poor circulation, and headaches, possibly due to hormonal imbalance and reduced blood flow to the brain.
Zinc Deficiency
Zinc plays a role in neurotransmitter function, and low levels can contribute to neurological symptoms, including headaches.
Sodium Deficiency
Hyponatremia (low sodium) can lead to headaches because sodium is crucial for maintaining fluid balance and proper nerve function. In extreme cases, hyponatremia can cause swelling in the brain, leading to severe headaches. Whilst it’s unusual, there are cases every year of people drinking so much water, beer or other fluids that they develop a sodium deficiency which can progress from headache to a coma.
Choline Deficiency
Choline is important for brain health and the synthesis of acetylcholine, a neurotransmitter. Although rare, low levels of choline can affect brain function, leading to cognitive issues like memory low and difficult learning, and headaches.
Does caffeine cause headaches or cure them?
Caffeine can help relieve some headaches because it has vasoconstrictive properties, meaning it narrows blood vessels. During certain types of headaches, like migraines, blood vessels dilate (widen), increasing pressure in the brain. Caffeine helps reverse this by constricting the vessels, reducing headache symptoms. Caffeine also improves the absorption of painkillers typically taken for headaches, like paracetamol or ibuprofen.
However, frequent or excessive caffeine use can lead to caffeine rebound headaches. This happens when the body becomes dependent on caffeine, and withdrawal can trigger headaches when caffeine levels drop.
What to do if you suspect vitamin deficiency headaches
If you suspect that your headaches may be caused by a nutritional deficiency, it’s important to take a few steps:
- Track Symptoms: Keep a headache diary noting the frequency, severity, how long they last and possible triggers (such as diet, stress, caffeine or hydration). Any other symptoms you are suffering along with the headaches could also be useful clues.
- Assess Diet: Review your diet to check if you’re getting essential nutrients like magnesium, iron, vitamin D, or B vitamins.
- Consult a Doctor: Speak with your GP who can evaluate your symptoms and may run blood tests to check for deficiencies or scans to screen for other possible causes.
- Consider Supplements: If deficiencies are confirmed, your doctor may recommend specific supplements.
- Make Dietary Adjustments: Incorporate nutrient-rich foods to address deficiencies naturally. In some cases, supplementation has shown benefits in reducing headache frequency or severity.
