Can Vitamins Give You A Headache?

Many people knock back vitamins and minerals to support overall health and performance. They want more energy, better digestion, a stronger immune system, and the list goes on. They take vitamins in supplement form to be healthier and to feel better.

But from time to time, supplements cause side effects. Even essential vitamins. But can vitamins cause headaches? The answer is yes. Both vitamin deficiency and toxicity (excess intake) are associated with headaches. The same applies to some minerals and other supplements.

In this article, we’re breaking down why vitamins can sometimes cause headaches and which ones to balance for relief. Let's get to it!

Key Takeaways

• Several nutrient deficiencies are associated with the onset of headaches and migraines. However, consuming too much of some vitamins and minerals can also cause headaches.
• Essential Nutrients that may cause headaches when people don't take enough include Vitamin B12, Vitamin D, Riboflavin (Vitamin B2), Magnesium, Iron
• Essential Nutrients that may cause headaches when people take too much of them include Vitamin A, Vitamin B6, Vitamin D and Vitamin E
• Tips to Avoid Headaches: Stay hydrated. Avoid excessive caffeine intake. Manage stress through relaxation, exercise, and good sleep. Take high-quality dietary supplements only.
• Take supplements under a doctor's direction. If you have frequent headaches or severe headaches, your doctor may check for health issues before approving supplements.

Daily Vitamins and Headaches

First, let's clarify: "vitamins" means essential vitamins. However, some people will use the term "vitamins" to talk about vitamins, minerals, and even herbal supplements.

In this article, we're focusing on vitamins and how they may influence headaches. In addition, we note some headache-linked minerals and other nutrients to consider if you are looking for support.

We are also using "headaches" as a catchall term to include migraine attacks. We will specify "migraines" in cases where researchers focused on migraines.

Vitamins (and Minerals) to Watch for Headaches

B-Complex

The B vitamins are a group of 8 nutrients that profoundly impact the body's physiological processes.

In the context of headaches, specifically, B-complex vitamins support neurological health, cell energy, brain chemicals, red blood cell formation, cerebral circulation and more.

The underlying causes of headaches may include deficiency of some B-vitamins:

• Vitamin B12 (Cobalamin): A deficiency in vitamin B12 can lead to neurological issues, including headaches, as well as symptoms like fatigue, weakness, and anemia.⁽¹⁾
• Vitamin B2 (Riboflavin): Riboflavin deficiency has been associated with an increased frequency of migraines and other types of headaches. Taking it in high doses may help to reduce migraine frequency.⁽²⁾
• Vitamin B1 (Thiamine): Although less common, thiamine deficiency can also lead to headaches. Higher intake of thiamine has been correlated with lower frequency of headaches.⁽³⁾
• Vitamin B6 (Pyridoxine): Deficiency in vitamin B6 can disrupt neurotransmitter function. Some research suggests B6 supplementation may help reduce migraine attack severity and duration in patients with migraine aura.⁽⁴⁾

*Note: Individuals who follow vegetarian or vegan diets, the elderly, and those with certain GI disorders are at higher risk for B12 deficiency. These populations may benefit from dietary adjustments or supplementation to help with headaches and other symptoms.

Excessively high intake of certain B-vitamins can also cause headaches:

• Vitamin B6 (Pyridoxine): High doses of vitamin B6 can lead to neurological issues, including headaches, sensory neuropathy, and other symptoms such as numbness and tingling in the extremities.
• Vitamin B3 (Niacin): The most well-known side effect of high-dose niacin (B3) supplements is what’s called ‘niacin flush’, which most commonly affects the face, hands, and chest. It typically appears within 30 minutes of ingestion, but studies have also found that high-dose niacin can cause headaches, too.⁽⁵⁾

Ensuring an adequate intake of these B-vitamins to keep their levels in normal range may help to reduce risk of headaches and support overall neurological health.

B-vitamins overall may work together to help with headaches.

In one study, researchers reported that vitamins B1, B6, B12, and B9 -- both alone and in combination -- may be an effective therapy for episodic migraines.⁽⁶⁾

Vitamin D

Studies suggest that low levels of vitamin D may be linked to chronic headaches, including migraines.⁽⁷⁾

This may be due to Vitamin D's various roles in maintaining overall health and its impact on brain function.

Low vitamin D levels can lead to increased inflammation and disrupted neurotransmitter function, potentially triggering headaches. Vitamin D deficiency has also been associated with depression and fatigue. These factors may indirectly worsen the frequency and severity of headaches.

Regular exposure to sunlight, dietary intake of vitamin D-rich foods, and vitamin D supplementation can help maintain optimal vitamin D levels and potentially reduce headaches and their negative impact on life. Learn more about getting vitamin D from the sun

Excess Vitamin D should also be avoided. High vitamin D levels can lead to hypercalcemia, or too much calcium in the blood, which can result in several side effects, including appetite loss, constipation, depression, headaches, memory problems, thirst, and fatigue.⁽⁸⁾

If you are considering vitamin D supplementation, we recommend a good product below.

Vitamin A

As one of the four fat-soluble vitamins, vitamin A plays some significant roles in the body, including supporting night vision, epithelial integrity and function, regeneration of skin cells, mucus production, healthy immune function, growth and development, and reproduction.⁽⁹⁾

And while the RDI for vitamin A is 5,000IU, as a fat-soluble vitamin, this guy isn’t excreted in the urine like its water-soluble counterparts, meaning high doses can accumulate and lead to side effects.

Large doses of vitamin A over a short period lead to what’s called chronic retinoid toxicity, which can have major effects on multiple organ systems. Excess levels of Vitamin A affects bone health and stability, the thyroid, the kidneys, and the central nervous system, resulting in side effects like headache, nausea, and vomiting.⁽¹⁰⁾

If you're taking vitamin A in supplement form, be sure to follow the directions and check the dosage.

Other Nutrients to Consider for Headaches

Magnesium

While not a vitamin, magnesium deficiency is worth mentioning as it can lead to headaches and migraines. Magnesium is often included in supplements aimed at helping with migraines.⁽¹¹⁾

Magnesium deficiency may cause headaches due to its critical role in numerous physiological processes, including nerve function, muscle relaxation, and neurotransmitter regulation.

A deficiency in magnesium can lead to an increased risk of neuronal excitability and abnormal neurotransmitter release, potentially triggering headaches, including migraines.

Learn more about how magnesium may relate to headaches

Iron

People who are deficient in iron have been shown to have a higher rate of migraine headaches.⁽¹²⁾ Iron deficiency can lead to iron-deficiency anemia, characterized by a reduced number of red blood cells or hemoglobin. This results in decreased oxygen delivery to the brain and other tissues, which can cause headaches, fatigue, dizziness, and other symptoms. Remember that excess iron is associated with headaches too, so be careful not to take too much if you supplement.

Coenzyme Q10 and Alpha-lipoic acid (ALA)

Coenzyme Q10 (CoQ10) and ALA deficiency may cause headaches due to its essential role in cellular energy production and antioxidant protection. CoQ10 and ALA are both vital components of cells' energy-generating mitochondria.

In addition, both have powerful antioxidant properties. Antioxidants help to fight the free radicals and oxidative stress that contribute to migraine headaches.

CoQ10 produces ubiquinol, one of the strongest fat-soluble antioxidants. ALA also helps regenerate other antioxidants, such as vitamin C and vitamin E, enhancing the body's overall antioxidant capacity.

Low levels of CoQ10 and ALA can lead to mitochondrial dysfunction, reduced ATP production, and low cellular energy that contribute to headaches and migraines.⁽¹³⁾

More on Migraines

Essential vitamins play a significant role in helping migraine patients by supporting various physiological processes critical to brain health.

• Vitamins such as riboflavin (B2) and B12 are involved in energy production and proper nerve function, with deficiencies linked to increased migraine frequency and severity.
• Vitamin D, important for inflammation and maintaining neurological health, has also been associated with migraines when levels are inadequate.
• Magnesium, though not a vitamin, is another crucial nutrient often included in discussions about migraine management due to its role in muscle relaxation and neurotransmitter regulation.

Ensuring adequate intake of these essential vitamins through a balanced diet or supplementation can help mitigate migraine triggers, reduce migraine duration, and potentially reduce the frequency and intensity of migraine attacks.

Read our complete guide on vitamin deficiencies and migraine headaches

How To Avoid Headache-Related Side Effects

With all of that said, the last thing you want is getting a slew of side effects when you’re trying to improve your health through supplements. Here are some tips to help reduce the likelihood of experiencing headaches with vitamins:

1. Stick to the recommended dose: Mega doses on certain vitamins or minerals can lead to unpleasant side effects because more isn’t always better. Be especially careful with fat-soluble vitamins (A, D, E, and K), as they are not excreted in urine if not needed but rather stored in adipose tissue, which can lead to accumulation and the potential for toxicity.
2. Stay hydrated: One of the telltale symptoms of dehydration is headaches, and if you want to avoid seeing any sort of side effect with supplements, make sure you’re drinking enough fluids. A 2012 study published in Family Practice found that increased water intake has a significant improvement in patients with headaches.⁽¹⁴⁾
3. Follow the directions: Some supplements are best when taken with food, while others are meant to be taken on an empty stomach. Follow the directions on the label to ensure that you’re not only getting maximum nutrient absorption, but you’re also avoiding any potential side effects like nausea or gastric discomfort.

Next up, let's take a look at high-quality supplements that are appropriately dosed so you can maintain healthy levels of vitamins that are related to headaches or restore what you have been missing.

Supplements to Help with Headaches and Migraines

Performance Lab® NutriGenesis Multi

Ingredients: 24 cultured essential vitamins and minerals complexed with cofactors for optimal potency.

This is Performance Lab®'s ultramodern multivitamin in customized formulas for men's and women's distinct nutritional needs. Featuring advanced form NutriGenesis® lab-grown vitamins and minerals with cofactors, enzymes and probiotics that enhance their bioavailability, metabolism and utilization.

If you have a healthy diet, that's great... but a good multivitamin like this one is your insurance policy against severe headaches due to vitamin or mineral deficiencies.

Shop Performance Lab® NutriGenesis®

Performance Lab® D3+K2

Ingredients: Vitamin D3 (from algae), Vitamin K2 (from NutriGenesis®)

Low Vitamin D is linked to headaches. Some research suggests low vitamin K levels may be linked to the arterial stiffness that is considered a risk factor for migraine headaches.⁽¹⁵⁾

Performance Lab® NutriGenesis D3+K2 combines plant-based vitamin D3 (from algae) with vitamin K2 (as NutriGenesis®) for an extra shot of two key essentials for bone, heart, and immune support. It's cleaner, more efficient and more advanced than other vitamin d supplements.

Shop Performance Lab® D3+K2

Performance Lab® Energy

Ingredients: CoQ10 (Coenzyme Q10), PQQ (Pyrroloquinoline Quinone), Acetyl-L-Carnitine (ALCAR), Black Pepper Extract (95% piperine), R-Lipoic Acid, 150 mg.

Cell energy problems have been linked to migraines and headaches. Performance Lab® Energy includes the best cell energy nutrients known to science, including two we discussed in this article for their potential to help with headaches: CoQ10 and ALA (as R-Lipoic Acid).

It's an ideal daily energy formula for powering-up mental function, exercise performance, and overall vitality without stim- or caffeine-related side effects. So it helps you on two fronts: Maintaining two key headache fighting nutrients while helping you cut out a big cause of headaches (excessive caffeine).

Shop Performance Lab® Energy

Performance Lab® Sleep

Ingredients: Magnesium (as Magnesium Bisglycinate and NutriGenesis® Magnesium), Whole Montmorency Tart Cherry (50:1 concentrated ratio), L-Tryptophan, Organic Sea Buckthorn (Hippophae rhamnoides).

Studies have shown that individuals with poor sleep quality or disrupted sleep patterns are more likely to experience frequent headaches. This includes both tension-type headaches and migraines.⁽¹⁶⁾ A growing body of evidence suggesting that melatonin can play a beneficial role in managing migraines.⁽¹⁷⁾

This natural sleep formula supplies natural low-dose melatonin (from cherries) to gently induce sleep. Sleep also supplies antioxidants to soothe body aches, two forms of magnesium to relax muscles, and natural support for calming and relaxing brain chemicals.

Shop Performance Lab® Sleep

Conclusion

Both excessive intake and deficiencies of certain vitamins can contribute to the onset of headaches. Taking vitamins like A, B6, D, and E can cause headaches when consumed in excessive amounts. If you have a headache after taking vitamins, these might be the culprits.

Meanwhile, deficiencies in vitamins B12, D, and riboflavin (B2) are also linked to headache development. Additionally, other nutrients like magnesium, iron, and CoQ10 play crucial roles in maintaining neurological health and preventing headaches.

To avoid headaches related to vitamin imbalances, it is important to maintain a balanced diet that includes fortified foods, become aware of food triggers that precede headaches and migraines, avoid high doses of vitamins without medical supervision, and consult a healthcare provider. Also, check the dosages on your supplements and follow the directions on the label.

Ensuring proper intake of essential nutrients – while avoiding excess intake of vitamins that can be triggers – can have a significant effect on overall brain health and may even reduce the likelihood of headache occurrences.