Scientists are discovering that the bacteria living in your stomach and intestines might play a big role in how often you get migraines and how bad they are. Your gut and brain are connected through a special communication system, and when your gut bacteria are out of balance, it can trigger migraines. This review looked at research showing that certain foods (like a ketogenic diet), vitamins (like vitamin D), and supplements (like probiotics) might help reduce migraines by improving your gut health. Understanding this gut-brain connection could lead to new ways to prevent and treat migraines without just relying on medications.

The Quick Take

  • What they studied: How the bacteria in your digestive system and your brain communicate with each other, and whether changing your gut bacteria can reduce migraines
  • Who participated: This was a review of many different studies, so it looked at research involving thousands of migraine patients across multiple studies rather than one specific group
  • Key finding: Research suggests that imbalances in gut bacteria are connected to migraines, and dietary changes that improve gut health—like eating certain foods, taking vitamin D, omega-3 supplements, or probiotics—may help reduce how often and how severely migraines occur
  • What it means for you: If you suffer from migraines, it may be worth talking to your doctor about trying dietary changes or supplements that support gut health. However, these approaches work best alongside traditional migraine treatments, not as replacements for them

The Research Details

This is a review article, which means scientists read and summarized findings from many different research studies on the same topic. Instead of doing one big experiment, the researchers looked at what other scientists had already discovered about how gut bacteria, brain function, and migraines are connected. They examined studies about the gut-brain axis—which is basically the two-way communication system between your stomach/intestines and your brain. The review also looked at research on different treatments, from dietary approaches to new medications and devices designed to help migraine sufferers.

Review articles are important because they help us see the big picture. Instead of looking at just one study, which might have limitations, a review combines information from many studies to show patterns and trends. This helps doctors and patients understand what the overall evidence suggests about a topic. In this case, it helps us understand whether changing our gut bacteria through diet and supplements is a real strategy worth trying for migraine relief.

This review was published in a scientific journal called Inflammopharmacology, which means it went through a checking process before publication. However, because this is a review of other studies rather than original research, the strength of the findings depends on the quality of the studies being reviewed. The review discusses both established treatments and newer experimental options, which shows it covers current research. Readers should note that while the connections between gut bacteria and migraines are promising, many of these dietary and supplement approaches still need more research to prove they work for everyone

What the Results Show

The research shows that your gut bacteria and your brain are connected through multiple communication pathways. When your gut bacteria are imbalanced (a condition called dysbiosis), it can trigger inflammation and affect chemicals in your brain that influence migraines. Studies suggest that several dietary approaches can help: the ketogenic diet (very low carb, high fat), vitamin D supplements, omega-3 fatty acids (found in fish oil), and probiotics (beneficial bacteria supplements) all appear to reduce migraine frequency and severity by improving gut health. The connection works both ways—stress and migraines can also change your gut bacteria, creating a cycle that makes migraines worse. Additionally, weight loss programs that improve overall health may also help reduce migraines by improving gut bacteria balance.

The review also discusses newer migraine treatments beyond diet and supplements, including new medications (Zelirex and Cevimide) and devices you can wear or implant (like Cefaly and Revilion) that use electrical stimulation to reduce migraine pain. New ways of taking existing migraine medications, like different forms of Sumatriptan, are also being developed. The research emphasizes that understanding patients’ concerns and preferences is important when choosing migraine treatments, and that the future of migraine care likely involves combining multiple approaches tailored to each person’s needs.

This research builds on earlier discoveries about the gut-brain connection in other conditions like depression and anxiety. Scientists have known for years that what happens in your gut affects your brain and vice versa. This review extends that knowledge specifically to migraines, showing that the same gut-brain communication system that affects mood also affects migraine pain. The dietary approaches mentioned (ketogenic diet, probiotics, vitamin D) have been studied for other conditions, and this review shows they may also help with migraines specifically. This represents a shift from thinking about migraines as purely a brain problem to understanding them as a whole-body issue involving gut health.

This is a review of other studies, not original research, so its conclusions are only as strong as the studies it reviews. Many of the dietary and supplement approaches mentioned still need larger, more rigorous studies to confirm they work for most people. The review doesn’t provide specific information about how many people were studied overall or how consistent the results were across different studies. Individual responses to dietary changes and supplements vary widely—what helps one person may not help another. The review also notes that while these approaches are promising, they shouldn’t replace proven migraine medications without doctor approval. More research is needed to understand exactly how long it takes to see benefits and which people are most likely to benefit from these approaches

The Bottom Line

If you have migraines, consider discussing with your doctor whether trying dietary changes or supplements might help alongside your current treatment. Moderate confidence: vitamin D supplementation and omega-3 fatty acids have reasonable research support. Lower confidence: probiotics and ketogenic diet show promise but need more research. These approaches appear safest when used alongside—not instead of—your regular migraine medications. Talk to your doctor before starting any new supplements or major dietary changes, especially if you take other medications.

Anyone who experiences frequent migraines should know about this research, especially if they want to try non-medication approaches or reduce their medication use. People with poor gut health or digestive issues who also have migraines may particularly benefit from exploring gut-health approaches. This is less relevant for people with very occasional migraines or those whose migraines are well-controlled with current medications, though they could still discuss it with their doctor. People with certain digestive conditions should check with their doctor before trying probiotics or major dietary changes.

Don’t expect immediate results. Changes to gut bacteria typically take 4-12 weeks to show effects, and migraine improvements may take even longer—often 8-12 weeks or more. Some people notice benefits faster, while others may need to try different approaches. It’s important to track your migraines during this time to see if changes are actually helping. If you don’t see improvement after 3 months of consistent effort, talk to your doctor about trying a different approach

Want to Apply This Research?

  • Track daily: migraine frequency (number of migraines per week), migraine severity (rate pain 1-10), duration (how long each migraine lasted), and dietary intake (note when you eat foods that might trigger migraines or when you take supplements). Also note any digestive symptoms like bloating or constipation, since gut health directly affects migraines
  • Start with one dietary change at a time: try adding a vitamin D supplement, or omega-3 supplement, or a probiotic for 8-12 weeks while tracking migraines. Once you see if that helps, you can try adding another change. This way you’ll know which changes actually help you personally. Use the app to set reminders to take supplements consistently and to log your migraines and meals
  • Create a simple dashboard showing your migraine frequency and severity over the past 4, 8, and 12 weeks. Compare this to your baseline (how many migraines you had before making changes). Also track which foods, supplements, and stress levels seem connected to your migraines. Share this data with your doctor to help decide if your approach is working and whether to continue, adjust, or try something different

This review summarizes scientific research about connections between gut health and migraines, but it is not medical advice. Migraines have many different causes, and what helps one person may not help another. Before starting any new diet, supplement, or treatment—especially if you take other medications or have existing health conditions—talk to your doctor or a healthcare provider. Do not stop taking prescribed migraine medications without consulting your doctor. If you experience severe or unusual migraines, seek immediate medical attention. This information is for educational purposes and should not replace professional medical evaluation and treatment.