Can Headaches Be a Sign of a Vitamin or Mineral Deficiency?

Headaches are painful and can have a big impact on your daily life. If you’ve ever spent a day nursing a headache, you may have wondered: Is there anything I could do to have fewer headaches? Could taking a vitamin be the answer? 

There are many different types of headache and reasons why people experience them. In some cases, nutrient deficiencies may play a role. Let’s take a closer look at three key vitamin and mineral deficiencies that are linked to headaches and migraines. 

B vitamin deficiency

There are eight B vitamins that have important roles in metabolism (turning food into energy) and making red blood cells. We get B vitamins through the food we eat. B vitamins are all found naturally in: 

• Meat

• Fish

• Eggs 

• Dairy products

• Whole grains

• Green, leafy vegetables 

B vitamin deficiencies can cause a range of symptoms including fatigue, a tingling sensation in the extremities, and problems with balance. 

B vitamins and headaches

But can low levels of B vitamins cause headaches? It depends.

Vitamin B12 deficiency can lead to anemia (low red blood cell count). And this can indirectly cause headaches. There’s some evidence that vitamin B1 and vitamin B12 deficiencies may be linked to migraines. Severe vitamin B3 and vitamin B5 deficiencies can cause headaches. 

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But deficiencies in these vitamins are extremely rare in the U.S. 

Vitamin D deficiency

Vitamin D helps your body absorb calcium. It keeps your nerves, muscles, and immune system strong. 

Your body makes vitamin D through sunlight. But you can also get it from eggs, certain types of fish, and liver. Vitamin D is also added to many dairy products. 

People who have very low levels of vitamin D may experience bone and muscle pain, slow wound healing, and hair loss. 

Vitamin D and headaches

Vitamin D deficiency is associated with migraine headaches, tension headaches, and possibly cluster headaches as well.

Magnesium

Magnesium is a mineral that’s needed for proper function of your bones, nerves, and muscles. It also helps to regulate your body’s glucose levels. 

You can get magnesium from many different types of food, including: 

• Nuts and seeds

• Beans

• Tofu

• Whole grains

• Leafy greens

• Dairy products

• Dark chocolate

Magnesium deficiency can lead to muscle cramps, tremors, and heart palpitations. 

Magnesium and headaches

There’s also evidence that magnesium deficiency is linked to tension headaches and migraines.

How can you tell if a headache is caused by a vitamin deficiency? 

There’s no easy way to tell if a headache is being caused by a vitamin deficiency. That’s because there are often multiple factors that contribute to headaches. And there’s no specific pain pattern or headache “type” that’s caused by a vitamin deficiency. 

Who is at risk for headaches caused by vitamin deficiency?

Severe nutrient deficiencies are rare in the U.S. But you may be at increased risk of vitamin deficiency due to a medical condition or medications. For example, if you: 

• Have inflammatory bowel disease

• Have alcohol use disorder

• Take medications that interfere with nutrient absorption

• Have had surgery on your stomach or intestines, such as gastric bypass surgery

• Have a health problem that affects your body’s ability to absorb fat

Other risk factors are related to diet and age, such as if you:

• Eat a vegetarian or vegan diet

• Are on a gluten-free diet

• Are an older adult

In some cases, a healthcare professional may want to do testing to determine if vitamin deficiency is contributing to headaches.

When should you see a healthcare professional about headaches or migraines?

If you’re having frequent headaches, reach out to your primary care provider. They can help figure out what type of headaches you’re experiencing. And they can work with you to create a treatment plan. In some cases, your primary care provider may suggest additional testing to evaluate you for a vitamin deficiency. 

It’s always a good idea to talk to a healthcare professional before starting a new vitamin or supplement. These products may seem “safe” and “natural.” But they can still have side effects. Or they may interfere with other medications you’re taking. 

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Written by:

Sarah Gupta, MD

Sarah Gupta, MD, is a licensed physician with a special interest in mental health, sex and gender, eating disorders, and the human microbiome. She is currently board certified by the American Board of Psychiatry and Neurology.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

Reviewed by:

Christine Giordano, MD

Christine Giordano, MD, is board-certified in general internal medicine. She received her medical degree from Rutgers New Jersey Medical School and completed residency at Thomas Jefferson University.

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