Dietary Zinc and Migraine

Creator: Dr. Asha. C
Published: 2023-03-08T16:46:55

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Zinc supplementation has been shown to help with migraine headaches. This article explains the relationship between zinc and migraine.

Written by

Dr. Asha. C

Medically reviewed by

Neha Suryawanshi

March 8, 2023

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Contents

What Is a Migraine?
How Is Zinc Beneficial in Reducing Migraine?
What Are the Foods That Are Rich in Zinc?
What Is the Dietary Recommendation for Zinc Intake?
What Are the Other Vitamins and Minerals Associated With Migraine?

What Is a Migraine?

A migraine is a common neurological disease that causes severe throbbing pain or a pulsing headache, usually on one side of the head. It can last for four hours to even days and can get worse with physical activities. Nausea, vomiting, and extreme sensitivity to light and sound can also occur along with migraine. Migraine headaches usually first begin between the ages group of 10 and 45; in some cases, this can vary. Migraines have often been seen as inherited. Also, women are more often affected by migraine than men.

Studies say that migraine is the sixth most disabling disease in the world. Abnormal activities in the brain cause this condition. Many things can trigger this activity, like changes in hormone levels and sleep patterns, drinking alcohol, stress, anxiety, certain odors, etc. However, the exact chain of events remains unclear. Researchers believe the migraine attack begins in the brain and involves neurological pathways and chemicals. These changes can affect the blood flow in the brain and surrounding tissues causing headaches. Medications help to prevent migraines and reduce the intensity of the pain.

How Is Zinc Beneficial in Reducing Migraine?

Zinc is an essential trans mineral for humans and is necessary for several metabolisms in the body. Approximately 57 percent of zinc exists in the skeletal muscle, and 29 percent is present in the bones. More zinc cannot be stored in the body; therefore, regular intake of dietary zinc is required. Factors like inadequate intake, higher loss, or low absorption of zinc can result in lowering the required quantity of zinc in the body.

Zinc deficiency was discovered in 1961, and it is estimated that about 17 percent of the global population has zinc deficiency. Women and children are the most vulnerable to zinc deficiency. A study revealed zinc deficiency in patients with migraine and low serum concentrations of zinc linked with migraine attacks. Zinc plays a significant role in neuronal signaling and also has anti-inflammatory properties. As migraine has an inflammatory nature, zinc may have a favorable effect on migraine.

Improving dietary factors have shown a favorable effect on migraine symptoms. In a recent study, cold-related headaches have improved with zinc administration. Adding on, a study revealed that a diet low in nutrients could be a factor for migraine, and a diet good nutrient diet contains a good amount of zinc. However, the exact mechanism behind this is unclear.

A study included a randomized clinical trial and was given 220 mg/d Zinc sulfate for eight weeks. This study showed a beneficial effect on migraine patients as zinc supplements reduced the frequency of migraine attacks. Another similar assessment study was conducted in adult women for 12 weeks, and the result was similar, as the frequency and severity of the migraine were reduced with zinc supplementation. As these studies are preliminary, with a few number of participants and limited duration, a detailed study with varying dosages and a more extended period of zinc intervention are required to fetch an understanding of dietary zinc for migraineurs.

What Are the Foods That Are Rich in Zinc?

Zinc is present in our common diet, especially meat, seafood, whole beans, grains, and nuts. The following are some rich sources of zinc.

Oysters - They contain a very rich source of zinc, with 74.1 milligrams in a three-ounce serving of oysters. This is about 673 percent of the average daily value.
Crab - Crab is also packed with a high amount of zinc. One serving of cooked crab (three ounces) contains 6.48 milligrams (mg) of zinc. This is about 59 percent of the average daily value.
Pork - This contains a good amount of iron and zinc. One serving of four ounces of pork chops contains 2 mg of zinc.
Meat - Red meat, especially beef, is a rich source of zinc. About three ounces of the beef dish has 8.44 mg of zinc.
Lobster - Lobster is yet another shellfish that is a good source of zinc. About 6.18 mg of zinc is present in a 3-ounce serving of cooked lobster.
Chickpeas and Other Legumes - 100 grams of chickpeas contains 1.5 mg of zinc, and a half-cup of kidney beans contains 0.9 mg of zinc.
Oats - A half-cup of oats has 1.5 mg of zinc, but oats and other whole grains contain phytates, which affects zinc absorption by the body.
Nuts - They are a great source of zinc for a daily balanced diet. About 3 mg of zinc is present in 50 grams of cashews.
Tofu - A four-ounce serving of tofu has 1.8 milligrams of zinc. It is a good option for vegetarians to replace meat in various types of recipes. Also, tofu is an excellent source of calcium, manganese, protein, and magnesium.
Seeds - A three-tablespoon serving of hemp seeds contains 3 milligrams of zinc. 2.2 milligrams of zinc are present in an ounce of pumpkin seeds.

What Is the Dietary Recommendation for Zinc Intake?

The recommended daily amount of zinc is 8 mg for females and 11 mg for males. According to the European Food Safety Authority (EFSA), the high level of zinc intake for adults is 25 mg daily. Taking a larger quantity of zinc is considered safe, but not for a long period. Taking a large amount of zinc for a prolonged period may, however, interfere with the iron and copper uptake by the body.

What Are the Other Vitamins and Minerals Associated With Migraine?

Magnesium - Magnesium is a mineral helpful in maintaining nerve function, muscle function, and blood pressure. Its deficiency can lead to migraine. Magnesium plays a key role in reducing pro-inflammatory signaling and excessive activation of brain cell receptors involved in the development of migraine. Research has shown that magnesium supplementation effectively treats migraines, particularly premenstrual ones.
Vitamin B12 - Vitamin D plays a key role in the metabolism process, by which energy is generated in our body. When there is any fault in this process, it can cause headaches. Vitamin supplementation may be helpful for migraine reduction.
Vitamin D - Vitamin D helps in fighting inflammation in the brain and also improves magnesium absorption. Taking vitamin D supplements may prevent and treat migraine attacks, especially in people with vitamin D deficiency.
Coenzyme Q10 - It is a vitamin-like compound that plays an essential role in producing energy in the mitochondria. It has an antioxidant effect on the body and protects against the oxidative stress related to migraine. Combining coenzyme Q10 with other supplements, such as feverfew, magnesium, and L-carnitine, is beneficial in the treatment of migraine.

Conclusion:

Migraine is one of the major concerns of many people in recent times. Female hormones and dietary insufficiency are responsible for most cases. A well-balanced diet and healthy lifestyle help in curbing migraine to a great extent. Zinc deficiency is also reported to be a cause of migraine. Supplementation of zinc plays a crucial role in preventing and improving migraine. However, more future studies regarding the dosage and duration of zinc supplementation are required to improve the action of zinc against migraine.

Frequently Asked Questions

1. Is Zinc Beneficial for Those With Migraines?

Recent research has found zinc linked to a lower risk of migraines. It has also been found that low serum concentrations of zinc are positively linked with migraine attacks. The anti-inflammatory and antioxidant properties of zinc can contribute to its beneficial impact on migraine. A study on 11,000 American adults found that those who incorporated 15.8 milligrams or more of zinc in a day were less susceptible to developing migraines than those who consumed 5.9 milligrams of zinc or less daily.

2. Can Zinc Deficiency Cause Migraines?

It has been found that low serum concentrations of zinc are positively linked with migraine attacks. Severe zinc deficiency can result in neurological disorders like lethargy, attention deficit disorder, learning difficulties, and memory impairment. A study on 11,000 American adults found that those who incorporated 15.8 milligrams or more of zinc in a day were less susceptible to developing migraines than those who consumed 5.9 milligrams of zinc or less daily.

3. Can Migraine Occur as a Side Effect of Zinc?

Zinc and magnesium deficiencies can disrupt the amine pathways and hinder normal reactions to stress, which can cause headaches. Also, toxic metals can lower the levels of zinc in the body. So, migraine can occur as a result of zinc deficiency but not as a side effect of taking zinc (if taken within recommended limits) because recent research has found zinc to be linked with a lower risk of migraines. The anti-inflammatory and antioxidant properties of zinc can contribute to its beneficial impact on migraine.

4. Can Consuming Zinc Excessively Cause Migraines?

Consuming high doses of zinc can cause acute toxicity and result in symptoms like nausea, vomiting, headaches, stomach aches, and diarrhea. Individuals should consume only up to 40 mg of zinc a day. Taking zinc within the recommended dosage has been linked with a lower risk of migraines. Chronic (long-term) zinc toxicity can cause immunosuppression, which predisposes individuals to develop various health issues.

5. What Are the Three Vitamins That Are Good for Migraines?

Many individuals may prefer incorporating dietary supplements to treat or prevent migraine attacks, especially if they cannot tolerate taking medications. Magnesium, vitamin B2, vitamin D, melatonin, and coenzyme Q10 benefit those suffering from migraine. Vitamins B6, B9, and B12 have been found to minimize the frequency and severity of migraine attacks. Zinc and omega-3 may also help with migraine issues.

6. Is Migraine Related to Vitamin Deficiency?

Deficiencies of magnesium, riboflavin, niacin, coenzyme Q10, vitamin D, cobalamin, alpha-lipoic acid, and carnitine are linked with the occurrence of migraine. Some researchers also put forward the fact that impaired antioxidant status and mitochondrial dysfunction can also contribute to the occurrence of migraine. Deficiency of essential nutrients can be due to lifestyle changes, improper diet, and other factors that can make one prone to developing migraine attacks.

7. In Whom Is Zinc Intake Contraindicated?

Zinc supplements should not be taken by those who consume the following:
- Amiloride (potassium-sparing diuretic).
- ACE inhibitors (medications to treat high blood pressure).
- antibiotics like tetracyclines and quinolones.
- Cisplatin is a chemotherapy drug that can cause excessive loss of zinc in the urine.
- Deferoxamine (medication to remove excess iron from the blood).
- Penicillamine.
- Immunosuppressant medications.
- Thiazide diuretics.
- Those with a history of prolonged intravenous nutrition or stomach surgery.

8. What Are the Disadvantages of Consuming Zinc?

Besides having positive effects, zinc can have a few negative effects, like causing flu-like symptoms and digestive issues. It can hinder copper absorption and decrease certain antibiotics' effectiveness. Consuming high doses of zinc can cause acute toxicity and result in symptoms like nausea, vomiting, headaches, stomach aches, and diarrhea. It can hinder the action of immunosuppressant drugs and nonsteroidal anti-inflammatory drugs.

9. Can Zinc Be Taken Every Day?

Zinc can be taken within the recommended dosage of 40 mg a day, regarded as the upper limit dose for adults, and 4 mg of zinc a day is considered ideal for infants below six months of age. Consuming high doses of zinc beyond the recommended levels can cause acute toxicity and can result in symptoms like nausea, vomiting, headache, stomach ache, and diarrhea. Zinc supplements are considered most effective if taken at least one hour before or two hours after meals.

10. Can Zinc Have an Impact on the Brain?

Excessive consumption of zinc can result in copper deficiency, which can cause neurological issues. Zinc is a trace mineral that should be consumed in small amounts to support one’s health. Zinc is essential for cognitive function. Hence, zinc deficiency can result in memory problems and foggy thinking. When consumed within the recommended dosage, zinc can improve the brain's functioning.

11. What Are the Natural Ways of Getting Rid of Migraines?

Some of the natural ways are as follows:
- Avoid certain foods that could trigger migraines, like alcohol, particularly red wine, pickled foods, processed foods, foods containing monosodium glutamate (MSG), and so on.
- Applying lavender oil.
- Trying acupuncture.
- Using feverfew (a flowering herb).
- Ginger.
- Applying peppermint oil.
- Yoga.
- Biofeedback therapy.
- Massage.
- Incorporating magnesium into the diet.
- Stress management techniques.
- Staying hydrated.
- Good sleep.

12. What Zinc Supplement Should One Take?

An intake of 15-30 mg of elemental zinc can improve blood sugar levels and immunity and is good for heart, eye, and skin health. Zinc supplements are available on the market as zinc acetate, zinc gluconate, zinc orotate, zinc sulfate, zinc picolinate, and zinc citrate.
Some of the natural zinc supplements are as follows:
- Meat, particularly red meat.
- Shellfish, oysters, and poultry.
- Legumes like lentils, beans, and chickpeas.
- Seeds include pumpkin seeds, sesame seeds, squash, hemp seeds, etc.
- Nuts.
- Dairy products, particularly milk and cheese.
- Eggs and whole grains.
- Dark chocolate.
- Certain vegetables like kale, mushrooms, peas, beet greens, and asparagus.

13. Is Vitamin C Responsible for Causing Migraines?

In a few people, vitamin C can cause side effects like nausea, stomach cramps, headaches, and heartburn. The probability of getting such side effects is associated with the intake of high doses. The occurrence of migraine headaches has been reported with a daily intake of six grams. If taken within the recommended limit, it can have a beneficial effect on migraines. Oxidative stress plays a significant role in the manifestation of migraines, and vitamin C is known for its antioxidant properties. Hence, vitamin C consumption has been shown to minimize the frequency and severity of headaches.

14. How Much Zinc Is Present in an Egg?

A large-sized egg contains about 0.6 mg of zinc. In general, eggs contain zinc in moderate amounts, which can help one meet their daily target. Besides zinc, eggs contain healthy fats, protein, selenium, choline, and vitamins. Eggs contain all nine essential amino acids that the body cannot manufacture and thus must obtain through food.

15. When Can One Take Zinc?

Zinc supplements are considered most effective if taken at least one hour before or two hours after meals. If zinc supplements cause an upset stomach, they can be consumed with a meal, which should be reported to one’s healthcare professional. In the case of the common cold, zinc lozenges are usually taken every two to three hours within 48 hours of the onset of symptoms. When taken at night, it has been found that zinc can help individuals have better-quality sleep. However, there is no general rule about taking any vitamins or minerals.

Sources

Neha Suryawanshi

Nutritionist

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