Woman with a headache resting on a table

The BEST Natural Remedies & Tips from a Migraine Sufferer

Woman with a headache laying on a table

If you’ve ever experienced a migraine, it’s an unforgettable pain that comes with many debilitating symptoms like nausea, trouble sleeping or concentrating, vision changes, muscle weakness, numbness, and sensitivity to light, sound, and odors. 

As someone who has personally experienced many migraines before, I’m sharing some of my top recommendations for soothing migraine symptoms and preventing migraines as much as possible (prevention is almost always better than trying to treat them later). 

Herbal Remedies & Supplements for Migraines


Migraine sufferers have traditionally used Feverfew Capsules to reduce the severity and number of headaches, along with soothing other symptoms like nausea and vomiting that often co-occur. 

A review of research findings on feverfew and migraines found that feverfew may help with migraine frequency. While some results were mixed, one new study added to the review found that feverfew decreased migraine frequency by more than half a migraine each month (0.6) compared to the placebo. While this may not sound like a lot initially, this adds up to a little over seven migraines yearly! 

Another study concluded that feverfew used for treating migraine headaches, along with the common cold, arthritis, and fever, was effective. 

Riboflavin (Vitamin B-2) 

Another remedy I use for migraines is Riboflavin (Vitamin B-2) Capsules

According to Harvard T.H. Chan School of Public Health, riboflavin may work to decrease oxidative stress and inflammation of the nerves, which are cited contributors to migraines. It may even encourage improved mitochondrial activities (which are responsible for energy production) and are linked to migraines, as some research has shown that mitochondrial abnormalities in the brain may cause migraines.  

In addition, a study review assessed riboflavin’s impact on migraines in adults and children and found that supplementing with riboflavin can positively impact migraines by reducing the duration of attacks and overall frequency in adults. 

This review assessed 11 individual studies to come to this conclusion, which is an amazing find! 


Research has shown that insufficient magnesium consumption correlates with migraines in adults between the ages of 20 and 50. The study found that increasing magnesium through diet and supplementation in adults with migraines or severe headaches was an overall well-tolerated treatment that may reduce how frequently adults get migraine attacks. 

Another interesting point — The American Migraine Foundation shared that due to how magnesium works in the body, people with migraines with auras or menstrual migraines may especially benefit from magnesium supplementation. 

Interested in upping your magnesium levels? Check out these magnesium capsules or this topical magnesium lotion. 

Other Herbal Recommendations

A few more herbal remedies that may help with migraines or related symptoms include: 

  • Ginger Chews: I personally like the lemon or orange ones for nausea.
  • Migra-Gone Roll-On Oil Blend: This essential oil blend encourages reduced neck and shoulder pain, headaches, and migraines. It’s cooling and may help with pain relief. 
  • Lavender Peppermint Roll-On Oil Blend: Like the Migra-Gone Roll-On Oil Blend, this blend is soothing and supports relaxation and overall well-being. 
  • Harmony For Your Head Tea: This mellow rooibos tea combines feverfew, spearmint and lavender with gentle notes of lemon and rose, making it the ultimate tea blend for soothing headaches. 
  • Increasing electrolytes: Many find this beneficial for migraines, especially when you start to feel one coming on. I like our Nature’s Electrolytes Mix to replenish my levels. 
  • Nettle Leaf Capsules: I’ve seen some clients experience great relief by supplementing with nettles, which may help by supporting a healthier inflammatory response. 

The critical thing to remember here is that everyone’s symptoms are unique and should be addressed as such. Alongside your doctor, work to find what remedies work best for you specifically. 

Other Migraine Remedies 

In addition to supportive herbs, many other remedies can help prevent or decrease the severity of migraines. 

Here are a few common migraine remedies that you may find helpful: 

  • Neck massages at night: I like applying Hot & Cold Balm or Muscle Balm to my neck and upper back to ease tension when I have a migraine. 
  • TheraICE headache cap: This cap blocks light and applies warmth or coolness to your face. I have two and keep them in the fridge. I use one until it warms up, then swap it for the other one.
  • Test your sensitivity to perfume: Some find certain scents in perfumes or fragrances in lotion, hairspray, makeup, etc, triggering. Switch any of these products to fragrance-free or use essential oils.
  • Look into an anti-inflammatory diet: For example, you may limit alcohol, processed foods, sugars, or grains. Inflammation may trigger migraine attacks, so eating an anti-inflammatory diet can be helpful. 
  • Try Night Swannies Glasses: The dark Night Swannies eyeglasses block out light, which can improve sleep and help with migraines. 
  • Limit screen time and use an “eye comfort” filter: Blue light from our phone screens, computers, tablets, and TV can aggravate the eyes and cause throbbing headaches and muscle tension. One 2016 study found that individuals with active migraine headaches were aggravated by blue, white, and red light. Try using a “warm light” or eye comfort” setting or app on these devices to dim the bright blue light, especially before bed.

Last but certainly not least, identify your unique triggers. What may trigger one person might not trigger another. Everyone is unique, so take time to eliminate different triggers and speak with a doctor for the most personalized advice. For example, some people have an MTHFR gene mutation, which impacts how your body converts folate into different forms in your body. This can impact your health and even how certain foods, like grains, may affect you or cause more significant amounts of inflammation, worsening health conditions like migraines. 


We hope this article gives you some ideas for different ways that you can support yourself during migraine attacks and provide your body with more supplements and techniques to encourage migraine prevention. 

Well Wishes, 

Herbalist Natalie

Natalie Hajdu-Voakes is a consulting Herbalist with over 27 years of hands-on experience and the owner of The Herb Stop. 
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