If you live with migraine, you may be skeptical that something from your spice rack could help relieve your pain. But turmeric is one spice you might want to give a fair shake to as part of your migraine management plan.
What Is Turmeric?
Turmeric is a plant native to Southeast Asia, with its roots (literally) mainly in India. Its funny looking, fingerlike stem is what you see in the grocery store, likely near its relative, gingerroot.
For centuries, it's been used as both a culinary spice and traditional medicine. It’s a core part of ancientmedical systems like ayurveda and traditional Chinese medicine, and is used to treat a number of conditions, including arthritis, skin disorders, digestive issues, respiratory infections, and yes, headaches and migraine.
National Center for Complementary and Integrative Health. Turmeric.
“Turmeric — specifically its active compound, curcumin — is something I recommend as part of an integrative migraine prevention plan,” says Robert Bonakdar, MD, director of pain management at the Scripps Center for Integrative Medicine in San Diego. “Because curcumin has potent anti-inflammatory and antioxidant properties, it can help reduce the inflammation and oxidative stress that contribute to migraine attacks,” he explains.
In addition to these migraine-friendly properties, curcumin also is what gives turmeric its rich golden color. The root’s dried and ground up form is what you’ll find in the spice aisleand as the primary ingredient in curry powder.
Unfortunately, curcumin has poor bioavailability — meaning it’s rapidly metabolized and eliminated in the body before it can be absorbed enough to give you the health benefits you might be hoping for.
However, there are components that can enhance its bioavailability, such as black pepper extract, or piperine. Although this is an older technique, it’s why you’ll often see black pepper paired with turmeric in many supplements and turmeric-forward recipes. Combining the two spices has been shown to increase the bioavailability of curcumin by 2000 percent.
Researchers have since developed newer methods and strategies to improve absorption of curcumin.
ACS Omega. Curcumin Formulations for Better Bioavailability: What We Learned From Clinical Trials Thus Far?
What Are the Potential Health Benefits of Turmeric?
There’s a reason that turmeric has been used for over 4,000 years for its medicinal benefits — multiple reasons, actually, which have been explored in more modern research, including for migraine. This golden spice has been the subject of thousands of scientific papers examining its role in the prevention and treatment of various chronic diseases.
ACS Pharmacology & Translational Science. Role of Turmeric and Curcumin in Prevention and Treatment of Chronic Diseases: Lessons Learned From Clinical Trials.
Turmeric has been associated with a wide range of overall health benefits, including its anti-inflammatory, antioxidant, anticancer, antidiabetic, antimicrobial, and antiviral properties, in addition to itsprotective effects on the heart, liver, and brain.
“Turmeric has a rich history of being used for inflammatory and arthritic conditions with several positive trials in knee osteoarthritis,” says Dr. Bonakdar. “There is also preliminary evidence for benefit in managing elevated blood sugars, gastritis, neuropathy, and fibromyalgia.”
But it’s the antioxidant and anti-inflammatory effects that make it an attractive natural remedy for migraine, which is said to involve both inflammation and oxidative stress.
Frontiers in Pharmacology. Turmeric and Its Major Compound Curcumin on Health: Bioactive Effects and Safety Profiles for Food, Pharmaceutical, Biotechnological and Medicinal Applications.
“While research directly linking turmeric to migraine prevention is limited, its effects on neuroinflammation and oxidative stress may offer supportive benefits,” says Lauren Natbony, MD, medical director of Integrative Headache Medicine of New York, and assistant clinical professor of neurology at the Icahn School of Medicine at Mount Sinai in New York. “That being said, turmeric is not considered a first-line treatment for migraine, and I do not usually recommend it. However, for some patients seeking a natural addition to their regimen, it could be worth a try, especially if they also suffer from inflammatory conditions.”
Although generally recommended for preventive use rather than as an acute treatment, Bonakdar says there are some formulations that “have enhanced brain penetration and were found in a nonmigraine setting to improve fatigue, sustained attention, and working memory within an hour of taking a 400 milligram (mg) dose,” he says. “Based on this I recommend it to those whose migraine attacks are associated with significant brain fog and fatigue.”
Two specific formulations of optimized curcumin that Bonakdar says appear to be especially beneficial for cognition and brain fog are Longvida and Theracurmin. (These are patented formulations that brands incorporate into their products.)
The reason it can help with brain fog is, again, due to the inflammation and oxidative stress in the brain that’s linked to migraine. “Selected forms of curcumin can cross the blood-brain barrier, reducing neuroinflammation and oxidative damage, potentially improving clarity, cognition, and overall brain function,” says Bonakdar.
What Does Science Say About Turmeric for Migraine?
While nearly 7,000 papers have been published on the health benefits of turmeric in general, studies on the spice for migraine specifically have been relatively limited. Still, the ones that exist have some promising results, particularly for its role in reducing the frequency and severity of migraine attacks:
A small 2021 randomized control trial showed that patients taking 500 mg of a curcumin supplement twice daily for eight weeks exhibited a significant reduction in migraine severity, duration, and serum levels of inflammatory markers like calcitonin gene-related peptide (CGRP). The frequency of migraine attacks, however, showed marginal improvement.
International Journal of Preventive Medicine. Effects of Curcumin Supplementation on Clinical Features and Inflammation, in Migraine Patients: A Double-Blind Controlled, Placebo Randomized Clinical Trial.
Researchers hypothesized that this could indicate that curcumin in combination with other agents could result in a much greater reduction in frequency. They also theorized that because the gut-brain axis is thought to impact migraine, the beneficial effects of curcumin on the gut microbiota could also lead to improvements in migraine and its associated features.
In fact, an earlier study published in 2019 suggested a possible synergistic effect of nanocurcumin and coenzyme Q10 (CoQ10). For the study, 100 episodic migraine patients took a combination of nanocurcumin (80 mg) and coenzyme Q10 (300 mg) supplements. The results showed a significant reduction in headache days, severity, and duration, with no reported side effects.
Nutritional Neuroscience. The Synergistic Effects of Nano-Curcumin and Coenzyme Q10 Supplementation in Migraine Prophylaxis: A Randomized, Placebo-Controlled, Double-Blind Trial.
It is important to mention, however, that participants in that study were given amitriptyline or topiramate (both migraine preventives) one month prior to the study for ethical purposes. Also, most of the benefits in the study appeared to be from CoQ10.
Practical Neurology. An Update on Nutraceuticals for Migraine Management.
And another study, published in 2018, showed that 72 episodic migraine patients who took a combination of nanocurcumin supplements with omega-3 supplements reported a significant reduction in attack frequency.
CNS & Neurological Disorders - Drug Targets. The Combined Effects of ω -3 Fatty Acids and Nano-Curcumin Supplementation on Intercellular Adhesion Molecule-1 (ICAM-1) Gene Expression and Serum Levels in Migraine Patients.
Advances in methods to make more bioavailable forms of curcumin led toa study published in 2023, whichrevealed that a special form of curcumin known as phytosomal curcumincan cross the blood-brain barrier. Once inside the brain, it helps reduce inflammation, stress, and toxicity in the brain, all of which can contribute to migraine and associated symptoms.
Avicenna Journal of Phytomedicine. The Effects of Phytosomal Curcumin Supplementation on Clinical Symptoms, and Inflammatory and Oxidative Stress Biomarkers in Patients With Migraine: A Protocol for a Randomized Double-Blind Placebo-Controlled Trial.
In this randomized, double-blind, placebo-controlled clinical trial, 60 migraine patients were given a daily dose of 250 mg of phytosomal curcumin for eight weeks. It was the first study to investigate the effect of this highly bioavailable form of curcumin.
More research is needed to establish efficacy and clearer guidelines on dosages and safety for those who are using it for migraine management.
What Is the Recommended Dosage of Turmeric for Migraine?
Typical dosing for migraine ranges from 500 mg to 1,000 mg of standardized curcumin extract daily, according to Bonakdar.
“The dosages vary based on the type of formulation and the extraction process manufacturers use to make the curcumin more bioavailable,” he explains. “There are some newer nanocurcumin formulations that tout that a dose as low as 80 mg can be effective for migraine prevention. However, those formulations are not readily available in the U.S., so for now it is best to rely on the typical higher-dose formulations.”
Dr. Natbony says that for optimal absorption, turmeric should be taken with a fat-containing meal.
Can We Get Sufficient Amounts of Turmeric in Our Diets?
Turmeric can be enjoyed in foods and beverages, and is a staple of many Indian, Thai, and other Asian dishes. The root can be bought whole or dried and ground as a spice, and added to smoothies or steeped in hot water as a tea. (Just be careful to wipe any spills immediately, as the richly hued spice can easily stain countertops, cabinets, and clothing.) It can also be found in tinctures.
One popular way to consume turmeric is in a tonic called golden milk, a warm, spiced, creamy drink made from turmeric powder, the milk of your choice, cinnamon, ginger, black pepper, with the option to add a dash of maple syrup or honey for a hint of sweetness.
But is eating or drinking the spice enough to make a difference in migraine? Probably not.
“While turmeric is beneficial as a dietary addition, obtaining therapeutic doses from foods alone (spices or teas) is difficult based on the amounts needed and issues of absorption,” says Bonakdar. “That being said, incorporating turmeric in foods and drinks is a great bonus.”
According to Natbony, turmeric in foods contains only 3–5 percent curcumin, “making it difficult to reach the doses used in studies,” she says.
Side Effectsand Safety Considerations of Turmeric
When consumed in foods and beverages, turmeric is considered safe.
But takingturmeric/curcumin supplements in large doses for long periods of time can have side effects, some serious, including kidney stones and liver damage. They may also have interactions with other medications, herbs, or supplements.
Side effects may include:
- Nausea
- Abdominal pain
- Rash or hives, if you’re allergic
- Diarrhea
- Headache
While turmeric and curcumin were both considered safe for many years, and even evaluated as a potential treatment for chronic and acute liver injury, some recent isolated cases of liver injury have been reported during the use of turmeric dietary supplements.
Initially, these episodes were attributed to the use of other agents or possible contaminants in the commercial products. It was thought that due to poor bioavailability, liver toxicity wasn’t a concern. However, with the development of newer, highly bioavailable forms, the risk of liver injury is greater.
LiverTox: Clinical and Research Information on Drug-Induced Liver Injury [Internet]. Turmeric.
Always check with your doctor to make sure turmeric is safe for you and to get guidance on what kinds to take or avoid.
Bonakdar reassures us that turmeric supplements are generally considered safe at the recommended dosages (500 mg to 1,000 mg a day), which is why you should always follow the dose specified on the label. However, he says turmeric should be avoided in people with a history of liver disorders unless otherwise instructed by a clinician.
He also attributes some of these isolated cases of liver injury to formulations with poor regulation, making it especially important to identify trusted brands.
Here’s what to look for:
- Brands with third-party testing for purity and quality, such as by NSF (National Sanitation Foundation), USP (United States Pharmacopeia), or ConsumerLab.com
- Brands with standardized extracts (95 percent curcuminoids)
- Formulations that have been research tested
Who Should Not Take Turmeric Supplements
If you’re considering adding turmeric supplements to your treatment plan, you should first discuss it with your healthcare provider, especially if you:
- Have diabetes: Turmeric may lower blood sugar levels, and especially when combined with medications for diabetes.
- Are pregnant or breastfeeding: Although safe to eat in foods, turmeric supplements should be avoided during pregnancy and breastfeeding.
- Are about to have surgery: Turmeric can act as a blood thinner, so it should not be taken at least two weeks before surgery. Be sure to tell your doctor or surgeon if you have been taking turmeric.
- Have liver disease, elevated liver enzymes, or gallstones
- Have allergies to herbal products
- Are on blood thinners, unless closely monitored by your provider
Turmeric supplements also can have possible interactions with other medications, including drugs that reduce stomach acid.
High doses of curcumin can also lessen the effects of certain pain relievers, including aspirin, ibuprofen, acetaminophen, and indomethacin.
Turmeric is generally safe with conventional migraine medications, but it’s still important to discuss any herbal products or supplements with your doctor, says Bonakdar.
How to Add Turmeric to Your Migraine Toolkit
While turmeric can be consumed in your diet, to really get the amounts that will stand up to migraine, you probably should consider a supplement. It’s important to give it enough time to evaluate if it’s beneficial for you.
“Curcumin can have a lot of potential benefits but may take weeks to months to realize, so patience and consistency are important,” says Bonakdar.
He says he likes to perform lab work on his patients both before adding the supplement to their treatment plansand then again three months later.
Though turmeric has a lot of health benefits on its own, it works best when added as a complementary treatment to your other tools.
“Turmeric is a promising natural anti-inflammatory that may help prevent migraine,” says Natbony. “However, it is not a stand-alone treatment. For migraine patients, turmeric may work best as part of a broader integrative approach that includes established treatments such as medications, other supplements, and lifestyle modifications.”
While no one is suggesting turmeric alone is a migraine remedy, it may also help with other conditions that coexist with migraine.
“It supports joint health by reducing pain and stiffness in arthritis, promotes gut health by aiding digestion and reducing inflammation, and may improve brain function by supporting memory and mood,” says Natbony.
Real-World Experiences With Turmeric
We asked the community about their experiences with turmeric for migraine, and the responses were mixed.
Some people had positive things to report:
I’ve been using it in pill form. I’ve had less migraines and arthritis inflammation. — Ann W.
It helps with my migraines. — Laura K.
I just started taking turmeric in pill form. I’m hoping to get relief from the daily migraines and chronic neck pain, as both are getting worse. — Anne D.F.
I make capsules of turmeric, ginger, and black pepper. I take them for my abortive since I’m so chronic, I can’t be prescribed any abortive. — Elisabeth R.
Some people found that it didn’t really help with migrainebut helped with other issues:
I take turmeric daily for my arthritis, but it has not had an effect on my migraines. — Ned A.
I used to drink it because I was told it would ease my arthritis. It would do absolutely nothing for a real migraine. — Gina M.
I have been taking it daily for 15 months for other things, but no effects on my migraines. — Lindsay M.
And for many others, it didn’t improve migraine at all:
I take it every day and have been for over two months now. It has not done anything yet. — Lynn H.E.
It does nothing. — Jessica G.
Hasn’t helped mine. — Julie D.
Didn’t do anything. — Danielle S.
It never helped my migraines at all. — Laci E.
I took it daily for a year. Made no difference. — Paula B.
Others said that it not only didn’t help, in some cases, it gave them other problems:
No help for migraines. Also gave me vicious heartburn. — Idalina T.
I’ve noticed anytime I cook heavily with turmeric or make a recipe with turmeric as a main flavor, I get a migraine shortly after. — Megan H.
I tried it, and it instantly made me sick. I couldn’t keep the pills down. — Jill P.
It triggers migraines for me. But I have numerous triggers. Sometimes I say simply breathing triggers migraines. — Frank C.
Final Thoughts
Turmeric has a rich history of medicinal benefits for many chronic and acute health conditions, thanks to its main component, curcumin. Its anti-inflammatory and antioxidant properties make it a promising natural option for migraine as part of a comprehensive treatment plan.
Turmeric can be incorporated in many foods and beverages and is a staple spice in a lot of Asian cuisine, but supplementation is likely necessary in order to achieve therapeutic levels.
As innocent and natural as it seems, turmeric in supplement form does have some safety considerations, and it’s not for everyone. As with any supplement or herbal product, it’s important to discuss with your doctor any treatments you’re considering, as they may have interactions with other medications. More research is needed to establish the efficacy of turmeric for migraine specifically.
If you do decide to give it a try, be sure to pay attention to the labels for correct dosing information and safety certifications. It may take a while to see the benefits, so patience and consistency are key.
Have you tried turmeric for migraine? Please share your experiences with the community on Tippi!
Dr. Bonakdar serves as a consultant to Wellkasa, a company that makes supplements for migraine. He does not receive any compensation from any of their products.
