You may have heard about the links between some nutrients, headaches, and migraine. But what about zinc?

There isn’t much research on the topic of zinc, headaches, and migraine. However, some studies suggest that zinc deficiency may be linked to migraine, and that zinc supplements may help reduce migraine attacks. This raises questions about the relationship between zinc deficiency and migraine and about the potential benefits of zinc supplementation.

If you’re living with migraine, talk to your health care provider before trying any vitamins or supplements or changing your diet. Some products may interact with your current medications. Furthermore, increasing your intake of zinc may only be recommended if you are deficient in this nutrient.

If you’re curious about the relationship between zinc and headaches, here’s what you need to know.

What Is Zinc?

Zinc is an essential nutrient for your health. It’s stored in many cells in the body and helps support your immune function and keep you healthy. Zinc is also important for healing wounds and for helping your body grow properly.

According to the National Institutes of Health, the recommended daily intake of zinc is 11 milligrams for adult men and 8 milligrams for adult women. For pregnant adults, the amount increases to 11 milligrams, and for breastfeeding adults, it’s 12 milligrams.

What Foods Contain Zinc?

Most people get enough zinc through a varied diet. There are many foods you can eat to increase your zinc intake. Food sources rich in zinc include the following:

• Beef
• Pork
• Poultry
• Shellfish
• Oyster
• Crab
• Lobster
• Nuts
• Seeds
• Whole grains
• Legumes
• Fortified breakfast cereals
• Eggs
• Dairy

Zinc Supplements

Aside from food, zinc can be found in over-the-counter supplements sold as pills. It is also found in over-the-counter cold remedies. Health care providers usually recommend zinc supplements only if they have confirmed you have a zinc deficiency. This is important because consuming too much zinc comes with risks. Too much zinc may cause symptoms like nausea and vomiting. It may also interfere with your body’s absorption of other minerals, which could lead to iron or copper deficiencies.

Zinc Deficiency

Zinc deficiency is rare in the U.S, but some people are at higher risk. People with conditions like inflammatory bowel disease (IBD) or long-term liver or kidney disease are at a higher risk of zinc deficiency. Pregnant and breastfeeding people may also experience zinc deficiency due to hormonal changes that require large amounts of zinc. They also need zinc to support the fetus and to produce milk.

Vegetarians and vegans are also more likely to be zinc deficient. This is because they do not eat meat, and many meats are rich in zinc. Other groups at higher risk of zinc deficiency include children and adolescents experiencing major growth and development changes, as well as people over 65.

Signs of a Zinc Deficiency

Signs that you may have a zinc deficiency include:

• Diarrhea
• Hair loss
• Loss of appetite
• Poor immune system
• Decreased ability to heal physical wounds
• Loss of taste or smell
• Low mood

Treating a Zinc Deficiency

If you have a zinc deficiency, you may need to eat more zinc-rich foods or take a zinc supplement. It’s important to work with a health care provider or registered dietitian if you think you might have a zinc deficiency. They can measure your zinc levels and create a treatment plan for you.

Zinc Toxicity

Zinc toxicity happens when the levels of zinc in your body are too high. This usually happens when taking zinc supplements rather than consuming zinc-rich foods. Signs of zinc toxicity include headaches, nausea, vomiting, decreased appetite, abdominal pain and cramps, and diarrhea. If you think you might be consuming too much zinc, tell your health care provider.

Zinc and Migraine

Before 2020, there were no studies on how zinc supplementation affected people with migraine. However, some studies found higher rates of zinc deficiency in people with migraine. For example, a 2023 study of over 11,000 people found a link between migraine and a lower intake of dietary zinc in people in the U.S. These findings have led researchers to explore the effects of zinc supplements on migraine.

Research on Zinc Supplementation and Migraine

A 2020 study looked at 80 people with migraine. Half received zinc supplements, while the other half received a placebo (a sham treatment). The researchers found that zinc supplementation helped reduce the frequency of migraine attacks. Since this was the first study of its kind, more research is needed to understand how zinc supplementation might affect migraine.

In 2021, a study in Iran examined 60 women with migraine to see how zinc gluconate affected migraine symptoms. The women who took zinc supplements had fewer, shorter, and less severe migraine attacks compared to the women who received the placebo. The researchers suggested that future studies with larger groups would help confirm these results.

These research findings raise the question of how zinc supplementation might help with migraine. Other studies have shown that zinc has antioxidant and anti-inflammatory effects. Since migraine attacks are often linked to inflammation, the anti-inflammatory properties of zinc may be what helps relieve migraine symptoms. However, more research is needed to explore other possible mechanisms.

Additionally, some experts are investigating whether there’s a connection between zinc deficiency, migraine, and sex — as both zinc deficiency and migraine are more common in women. This is another topic that requires further exploration.

Talk to Your Health Care Provider About Zinc and Migraine

If you have IBD, are pregnant or breastfeeding, follow a vegetarian or vegan diet, or think you might be zinc deficient, talk to your health care provider. They can confirm whether you have a zinc deficiency and help you address it. If correcting a zinc deficiency doesn’t relieve your migraine attacks, a health care professional or your neurology provider can work with you to help develop a treatment plan for them.

Other Dietary Supplements for Migraine

In addition to zinc, people may use other supplements for migraine. Some of these dietary supplements include:

• Magnesium
• Riboflavin (vitamin B2)
• Coenzyme Q10
• Feverfew

If you’re living with migraine, it’s best to work with your health care provider to find out which supplements might help. They can check for any vitamin or nutrient deficiencies and come up with the best migraine treatment plan for your specific experience and symptoms.

Talk With Others Who Understand

MyMigraineTeam is the social network for people with migraine and their loved ones. On MyMigraineTeam, over 83,000 members come together to ask questions, give advice, and share their stories with others who understand life with migraine.

Have you taken zinc for migraine? What was your experience like? Share your experiences in the comments below, or start a conversation by posting on your Activities page.