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Could vitamin D play a role in how often you get migraines? Research has uncovered some intriguing links between this essential nutrient and brain health. Some evidence suggests that low levels may be more common in people with migraine, particularly in those with limited exposure to sunlight. In this article, we’ll take a closer look at its possible role in supporting migraine management, and delve into what the current evidence suggests.
Why Vitamin D Matters for Brain Health
You might know vitamin D best for its role in bone health, but its functions go far beyond that and include several that directly involve the brain. Rather than acting like a typical vitamin, it behaves more like a hormone, helping regulate genes involved in inflammation, nerve signaling, and immune function. These are all processes that may play a role in migraine symptoms.
Vitamin D receptors are found throughout the brain, including in regions involved in pain regulation and mood. Researchers in fields such as neurology and nutritional neuroscience have explored whether vitamin D may help support neurotransmitter balance and reduce the risk of neuroinflammation, two mechanisms commonly considered in migraine studies.
Research suggests that low vitamin D levels are associated with increased sensitivity to pain, greater inflammation, and changes in brain energy metabolism. While the science is still emerging, these connections suggest that maintaining healthy vitamin D levels may be one way to help reduce migraine susceptibility, particularly in those with deficiency or insufficiency.
What Does the Research Say About Vitamin D and Migraine?
Several studies have explored the relationship between vitamin D levels and migraine frequency, with many pointing to a potential connection. Observational studies indicate that people with migraine tend to have lower serum vitamin D levels compared to those without (Liampas et al., 2020). This trend was observed across different age groups and geographic regions.
Clinical trials have also looked at whether vitamin D migraine supplementation could help reduce attack frequency or severity. While results vary, certain studies suggest that regular vitamin D supplementation may help decrease the number of attacks, particularly in individuals who are deficient (Hu et al., 2021). In many of these studies, researchers used doses ranging from 1,000 to 4,000 IU per day (Ghorbani, 2019).
It’s important to note that not all studies have shown a clear benefit, and vitamin D is unlikely to be effective as a stand-alone treatment. However, these findings highlight its potential as a supportive part of a broader nutritional strategy for people living with migraine.
Could a Lack of Vitamin D Be a Migraine Trigger?
While the word “trigger” usually refers to something that actively provokes a migraine attack, a vitamin D deficiency may act more as a background factor that increases vulnerability over time.
As mentioned, low vitamin D levels have been linked to increased inflammation, pain sensitivity, and impaired neurological function, all of which may lower the threshold at which migraine symptoms occur.
Low vitamin D status may also play a role in visual or sensory disturbances in some people, sometimes described as a vitamin D migraine aura. While research is still emerging, this term reflects the idea that maintaining optimal vitamin D levels could help reduce the frequency or severity of pre-migraine symptoms in individuals who are deficient.
In this sense, although deficiency may not directly act as a vitamin D migraine trigger in the way a strong smell or skipped meal might, it could make someone more susceptible to their usual triggers. Some research has also noted seasonal variation in migraine patterns, particularly in winter months, which may be partly influenced by reduced sun exposure leading to lower vitamin D status.
Although the role of vitamin D as a migraine trigger is not clearly established, addressing deficiency may help reduce overall sensitivity and support long-term management.
Getting Enough Vitamin D: What to Know
Vitamin D can be obtained through sunlight exposure, certain foods, and supplements. For many people, the majority of vitamin D comes from skin synthesis triggered by UVB rays. However, factors like season, latitude, skin tone, time spent indoors, sunscreen use, aging, and impaired intestinal absorption can all reduce how much vitamin D your body makes naturally [Kennel et al., 2010].
Unfortunately, dietary sources of vitamin D are relatively limited, and in some cases may even act as triggers for those with migraine. You can learn more about this in our articles on carrying out a migraine elimination diet and using our migraine foods to avoid list. Fatty fish such as salmon and sardines provide moderate amounts of the vitamin, while smaller amounts are found in egg yolks and fortified foods like cereal, dairy products, and plant-based milks. This can make it challenging to meet daily vitamin D needs through diet alone, especially for those following a restrictive eating plan or living in areas with limited sunlight. In these cases, supplementation is often the most practical and reliable option.
Vitamin D is often included in multivitamins and general supplements, but not all forms are equally effective. Many lower-cost products use the vitamin D2 (ergocalciferol) form, which is less bioavailable and relatively shorter-acting within the body. In contrast, vitamin D3 (cholecalciferol) is the preferred form used in higher-quality supplements such as Brain Ritual® due to its superior absorption and longer duration of activity. For people with migraine, D3 may prove a more reliable way to restore and maintain healthy vitamin D levels.
How Brain Ritual® Supports Your Vitamin D Needs
Vitamin D3, in the form of cholecalciferol, is one of the many science-backed ingredients in Brain Ritual®, selected for its role in supporting brain metabolism and nutritional balance. As people with migraine may be more likely to experience vitamin D deficiency or insufficiency, ensuring consistent intake of this bioavailable form can be a helpful part of a long-term nutritional support plan.
Rather than relying on standalone supplements or cheap multivitamins that use the less effective D2 form, Brain Ritual® includes vitamin D3 within a comprehensive formula designed to work synergistically with other nutrients known to support neurological health. If you are not getting enough vitamin D from food or sunlight, whether due to limited sun exposure, dietary choices, or seasonal changes, it can help you maintain healthy levels. The combination of vitamin D3 with other targeted nutrients supports processes such as inflammation regulation, mitochondrial energy production, and neurotransmitter balance, all of which may influence migraine susceptibility.
Brain Ritual® is a medical food for the dietary management of migraine. It is thoughtfully formulated to support daily needs without overwhelming your system, making it a practical option for people looking to simplify their migraine management. Purchase Brain Ritual® here for comprehensive, science-backed nutrition to support migraine management.
Brain Ritual® is a medical food for the dietary management of migraine and is not intended to diagnose, treat, cure, or prevent any disease. This content is for informational and educational purposes only and is not intended as medical advice.
Common Questions
Can vitamin D help prevent migraines?
Some research suggests that maintaining healthy vitamin D levels may help reduce migraine frequency, particularly in people who are deficient. While results vary between studies, getting enough vitamin D through sunlight, diet, or supplementation can be a supportive part of a broader migraine management plan.
Can vitamin D trigger migraines?
There is no strong evidence that vitamin D itself triggers migraines in the general population. However, some individuals report headaches after starting high-dose supplementation, which may be due to sensitivity, dosage, or other factors. If taking vitamin D appears to affect your symptoms, seek advice from a healthcare professional.
What is vitamin D deficiency migraine?
This term refers to migraines that may be linked to low vitamin D status. Studies have found that deficiency or insufficiency is more common in people with migraine. Some research has also connected low levels to more frequent headaches, sometimes called a vitamin D deficiency headache. Correcting low levels may help support neurological health and reduce vulnerability to attacks.
Which Is the Better Vitamin D for Migraine: D2 or D3?
Vitamin D3 is more bioavailable and remains active in the body longer than vitamin D2. For migraine management, D3 is generally preferred as it helps maintain steady vitamin D levels more effectively.
Final Thoughts
Vitamin D can play a supportive role in migraine management by contributing to healthy brain metabolism, balanced inflammation, stable neurological function, and overall immune health. Maintaining sufficient levels may help reduce susceptibility to attacks, with the greatest benefit seen in those whose levels are below optimal.
It can help to think of vitamin D as one piece of a bigger nutritional picture rather than a solution on its own. Pairing it with other vitamins, minerals, and compounds that work together to support brain health, such as those found in Brain Ritual®, can give you a stronger foundation for lasting results.
A balanced approach that includes nourishing foods, sensible sun exposure, and targeted supplementation can strengthen this foundation, especially if you have reason to think your levels might be low, for example if you live in a region with limited sunlight, spend much of your time indoors, or your diet is lacking in vitamin D-rich foods.
By keeping your approach balanced in this way, you can create a plan that supports your migraine management in a manner that feels sustainable over time.
