The Connection Between Nutritional Deficiencies and Headaches
As we discussed in our last article, we often see patients complaining about headaches. Headaches are a prevalent symptom that can occur for various reasons. While we primarily work on the physical aspect of headaches, it is essential to look into nutritional factors, too. In this article, we will explore how nutritional deficiencies can cause headaches and how we can address them.
Assessing Nutritional Deficiencies
To assess for nutritional deficiencies, we cannot solely rely on patients’ dietary habits. Lab testing is necessary to determine the nutrient levels on both an intracellular and extracellular level. By running tests on serum, white blood cells, and red blood cells, we can determine the recent and chronic deficiencies of vitamins, minerals, omega-3s, omega-6s, amino acids, and antioxidants.
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Magnesium Deficiency
One of the most common deficiencies associated with headaches is magnesium. Most people are clinically or subclinically deficient in magnesium. We can determine if they are not getting enough magnesium by looking at the red blood cell level. Treating patients with magnesium can be therapeutic, but the forms of magnesium make a difference, too. For example, too much magnesium citrate can upset bowel function and cause diarrhea, but it may not take away the headache. Instead, we can use magnesium oxide, magnesium threonate, or magnesium glycinate, in doses ranging from 150 to 200 milligrams, working our way up to 1200 milligrams to eliminate the headache.
Riboflavin Deficiency
Riboflavin, or B2, is another vitamin commonly left out when assessing for nutritional deficiencies in headaches. Dosing between 40 to 100 milligrams can be therapeutic, and it may be the magic answer to taking away the headache.
Omega-3 and Omega-6 Imbalance
We also look at omega-3 and omega-6 levels to balance them. Sometimes, patients are getting way more omega-6s than omega-3s, especially meat-eaters, which leads to an elevation of arachidonic acid and linoleic acid, causing an imbalance. Supplementing with healthy EPA or DHA, along with a little bit of gamma linoleic acid (GLA), can balance these levels. The dosage can vary from a few hundred milligrams to 3000 milligrams, depending on the patient’s deficiency or symptoms after treatment.
Vitamin D Deficiency
Vitamin D deficiency is also a common problem in this country. We see chronic vitamin D deficiency, and most clinical ranges are between 30 ng/mL and 100 ng/mL. We love vitamin D in the 60 ng/mL to 80 ng/mL range, and we dose patients in the 10,000 IU range if they are significantly low. If they are not too terrible, we might use 4000 to 6000 IU. If they are above 100 ng/mL, then adjusting the dosage down essential, as Vitamin D is fat soluble and we don’t want increased stores.
Tracking Suggestions
We recommend keeping a headache diary to track the headaches, their duration, and the time of day they occur. A diary helps us identify the potential causes and triggers of headaches and how we can address them. Other suggestions include avoiding food triggers such as MSG, aspartame, caffeine, and alcohol. Increasing water intake, eating a balanced diet, and maintaining regular sleep patterns to also help alleviate headaches.
Conclusion
In conclusion, as chiropractic physicians, we must not overlook the nutritional aspect of headaches. Nutritional deficiencies, such as magnesium, riboflavin, omega-3, omega-6, and vitamin D deficiencies, can cause headaches. By running lab tests to assess nutritional deficiencies, we can determine the necessary course of treatment. Headache diaries, avoiding food triggers, and maintaining a healthy lifestyle can also help alleviate headaches ultimately improving the patient’s quality of life.
