Migraine, Hormones & Nutrition: How What You Eat Can Help Reduce Migraine Frequency

Migraine, Hormones & Nutrition: How What You Eat Can Help Reduce Migraine Frequency

Migraines are more than “just a headache.”They’re a neurological condition that can feel completely debilitating — the pulsing pain, the nausea, the sensitivity to light and sound, and the fatigue that lingers long after the migraine has passed. And for many women, migraines follow a frustratingly predictable pattern: they often worsen around hormonal changes.

If you’ve ever noticed migraines appearing around your period, during perimenopause, or in times of heightened stress, you’re not imagining it. Hormones are powerful - and they’re deeply connected to how the brain and nervous system respond to triggers.

What’s often missed in conversations about migraine management is the role of nutrition. While food is not the cause of migraines for everyone, nutrient deficiencies and irregular eating patterns can make the nervous system more sensitive, reduce resilience to triggers, and increase the likelihood of migraine attacks.

Let’s break down how hormones, nutrition and migraines are linked - and how improving your diet can support fewer, less intense migraines.

Why Hormones Trigger Migraines in Women

Women are three times more likely to experience migraines than men - and this difference first shows up at puberty.

Why? Because hormones influence:

• Blood vessel constriction and relaxation

• Nerve signalling

• Brain energy metabolism

• Inflammation

• Pain pathways

When oestrogen levels drop (e.g., just before a period or during perimenopause), your brain becomes more vulnerable to triggers. This is why menstrual migraines, ovulation migraines, postpartum migraines and perimenopausal migraines are all so common.

If your system is already running on low nutrient stores, poor sleep, inconsistent meals, dehydration, stress or blood sugar instability, the hormonal dip can “tip you over” into a migraine.

And this is where nutrition becomes incredibly important.

How Nutrition Affects Migraine Frequency and Severity

Certain nutrients support brain energy, healthy nerve signalling, hormone balance, and muscle relaxation. When you’re consistently low in these nutrients - or when your eating pattern is irregular — migraines can become more frequent or harder to recover from.

Here are the key nutrients linked to migraine patterns:

🧠 Magnesium: The Migraine Mineral

Magnesium plays a major role in:

• Muscle relaxation

• Nervous system regulation

• Reducing excitability in the brain

• Hormone fluctuations

Low magnesium is extremely common in migraine sufferers.Food sources include leafy greens, nuts, seeds, wholegrains, avocado and legumes.

💛 Riboflavin (Vitamin B2): Brain Energy Support

Riboflavin helps your cells produce energy. Low levels have been linked with migraines, and riboflavin supplementation has been shown to reduce migraine frequency in some people.Find it in dairy, eggs, meats, almonds, and whole grains.

🔋 B Vitamins: Hormones, Mood, and Nerve Health

B6, B12, folate and niacin support:

• Hormone detox pathways

• Neurotransmitter balance

• Healthy blood flow

• Stress resilience

Many women fall short here, especially during hormonal transitions like perimenopause.

☀️ Vitamin D & Calcium: Stability for Hormones and Nerves

Vitamin D deficiency has been linked to chronic headaches, while calcium plays a role in nerve firing and hormone balance.Low intake - especially during the perimenopause years — may contribute to increased migraine sensitivity.

🐟 Omega-3 Fats: Anti-inflammatory Support

These reduce inflammation and support nervous system stability.Women with low omega-3 intake may experience more frequent migraines — especially when stress or hormonal fluctuations are involved.

Nutrition Patterns That Support Migraine Prevention

Beyond individual nutrients, your overall eating pattern matters.

Here are the foundations of a migraine-friendly eating style:

✔ Eat regular meals to keep blood sugar stable

Skipping meals or long gaps between eating are common migraine triggers.

✔ Include protein at every meal

Improves blood sugar stability + satiety + hormone regulation.

✔ Increase fibre, wholegrains, fruits & vegetables

Supports hormone metabolism, gut-brain signalling and inflammation control.

✔ Add healthy fats

Omega-3-rich foods, nuts, seeds, avocado and olive oil support brain and hormone health.

✔ Stay hydrated

Dehydration is a major and often overlooked trigger.

Hormones + Nutrition: The Perimenopause Connection

During perimenopause, oestrogen fluctuates — sometimes dramatically.This instability can heighten migraine sensitivity.

At the same time, midlife women often experience:

• Lower magnesium intake

• Low iron or ferritin

• Low vitamin D

• Inconsistent eating due to stress or busy schedules

• Changes in sleep

• Increased inflammation

• Blood sugar swings

This creates a perfect storm for more frequent or intense migraines.

Improving nutrient intake can dramatically support your nervous system during hormonal transitions.

Putting It All Together

Migraines are complex — but your nutrition can be an incredibly powerful tool for reducing their frequency and severity. Supporting your body with the right nutrients helps stabilise hormones, calm the nervous system, and provide your brain with the energy it needs to stay resilient.

If you’re dealing with hormonal migraines, perimenopause migraines, or unexplained frequent headaches, it’s worth exploring your diet, nutrient levels, and eating patterns.

Ready to get your diet properly assessed?

If you’re experiencing migraines — especially if they worsen with hormonal changes — I can help you identify the nutritional factors that may be contributing.

👉 Book a nutrition assessment with me to uncover your nutrient gaps, stabilise your hormones and create a migraine-friendly eating plan.

Just tell me you’d like support and we’ll get started. E. Contact@nourishwithai.com