Root Causes of Migraines & How to Prevent Migraines with Functional Medicine

August 7, 2026

Your migraine is NOT “just a headache”- here’s what may be driving it

Let’s start with an important distinction: A migraine is not simply a bad headache.

A headache is a symptom of “pain somewhere in the head”.

A migraine is more complex and comes with additional symptoms including: nausea, vomiting, dizziness and extreme sensitivity to light, sound, smells or touch, sometimes even visual issues, numbness, tingling, and diffuculty speaking.

That is why telling someone with migraines to “drink more water” or “take some ibuprofen” can feel incredibly dismissive. A migraine is not just pain in your head. It is a full brain, body reaction.

Table of Contents

The truth- Most migraines are not caused by one isolated trigger.

Think of your migraine threshold like a bucket. Stress might add a little. Poor sleep adds more. Skipping breakfast, starting your period, drinking wine and having a storm roll in may finally cause the bucket to overflow. Yepp you read that- weather can trigger a migraine.

This is why two people can eat the same piece of chocolate and only one develops a migraine, and why a food may trigger you one day but not another. It’s the “bucket effect”.

Say you have underlying toxicities, gut infections, or nutrient deficiencies- your bucket may already be more prone to spilling over.

Hormones and menstrual migraines

It is also not always as simple as having “too much estrogen.”

For many women, it is the rapid change in estrogen, particularly the drop occurring immediately before their period, that causes the migraine to be triggered.

Some women also experience migraines around ovulation, when estrogen has recently risen and then begins shifting again. Others notice more unpredictable migraines during perimenopause because estrogen and progesterone may fluctuate dramatically from one week to the next.

Histamine can be a trigger for migraines!

Histamine is not only involved in allergies. It also functions as a neurotransmitter and inflammatory messenger!

Mast cell activation, histamine intolerance, and inflammatory cytokines from MCAS can all play a role with increasing your chances of migraines.

If you have the following symptoms- it may also be mean histamine is a migraine trigger for you:

-Nasal congestion or sinus pressure

-Flushing, itching or rashes

-Insomnia or feeling “wired”

-Increased anxiety

-Nausea or digestive upset

-Heart palpitations

-Ear itching

-Reactions to wine, aged cheese or leftovers

-Worsening symptoms around ovulation or menstruation

Not every hormonal migraine is caused by histamine intolerance or MCAS though. Sadly- food can add to the migraine bucket heavily.

Note- migraine nutrition should not be one-size-fits-all

Commonly reported food-related triggers include:

Alcohol, especially wine. Excessive caffeine or caffeine withdrawal. Aged cheeses. Chocolate. Fermented foods. Processed meats containing nitrates or nitrites. MSG. Certain artificial sweeteners. Long gaps between meals and large amounts of sugar may also lower the threshold by contributing to blood-sugar fluctuations.

That means you do not need to remove every food on every internet migraine list.

Depending on the person, I customize diet adjustments. It’s common that I trial the following:

-A gluten- and dairy-free trial

-A lower-histamine or lower-tyramine approach

-An anti-inflammatory whole-food approach

And 99% of the time I will pull a GI Map – as leaky gut is common and dysbiosis/pathogens.

With the diet- the goal is to identify your triggers without creating unnecessary food fear or nutrient deficiencies.

Blood-sugar stability – Imbalanced blood sugar can trigger migraines

I typically focus on encouraging:

-Eating consistently – no skipping meals (eating every 4-5 hours)

-Including adequate protein at meals- high quality not crap soy based

-Pairing carbohydrates with protein, fiber and fat always (HELLO smart snacks)

-Avoiding aggressive fasting when it worsens symptoms

-Eating before caffeine always

-Ensuring proper post workout nutrition

Sleep, stress and the nervous system- the forgotten migraine triggers

Poor sleep, irregular sleep schedules and insomnia can trigger migraines. Stress is another huge trigger! Stress changes muscle tension, cortisol signaling, sleep quality, inflammatory signaling and nervous-system excitability.

Some people even experience a migraine after the stressful event ends. Their body pushes through the workweek, the presentation or the family emergency, and the migraine appears as soon as they relax.

Supporting the nervous system may include consistent sleep and wake times, morning light exposure, appropriate exercise, breathwork, biofeedback, therapy, boundaries and addressing the physical causes of poor sleep.

Change block type or style

Move Image block from position 53 up to position 52

Move Image block from position 53 down to position 54

Change alignmentAI STUDIOReplace

Environmental and sensory triggers matter

Perfumes, cleaning chemicals, gasoline fumes, smoke, bright or flickering lights, excessive screen exposure, poor air quality and other strong sensory inputs can activate symptoms in a sensitized nervous system. Mold, metals, and other toxins can be huge triggers too!

Supplement Support to reduce or prevent migraines:

Magnesium glycinate or malate: Magnesium supports nerve signaling, muscle relaxation and healthy regulation of neuronal excitability. 300-400mg per day

Riboflavin, or vitamin B2: Riboflavin assists mitochondrial energy production and is one of the better-supported nutrients for migraine prevention. 200-400mg per day

Coenzyme Q10: CoQ10 also supports mitochondrial energy generation and may help reduce migraine frequency, severity or duration in some people. 100-200mg per day

Feverfew or carefully sourced butterbur: help reduce inflammation. 100-300mg per day

Curcumin and fish oil: Directly can reduce inflammation and increased cytokines involved with migraines and triggers- Curcumin I love Theracurmin and fish oil make sure to get a HIGH quality brand- (like Nordic or Metagenics). I also love SPMs!

ALSO- Do not ignore your neck, jaw and TMJ and their role in migraines

Jaw clenching, nighttime grinding, poor desk posture, previous neck injuries and chronic upper-back tension may increase your risk of a migraine!

Depending on the person, I sometimes recommend:

-TMJ or intraoral massage from a qualified professional

-Myofascial release or physical therapy

-Acupuncture

-Dental evaluation for significant clenching or grinding

-A skilled chiropractor or manual therapist when there is a clear cervical component

Other hidden drivers of migraines may include: chronic infections, nutrient deficiencies, mitochondrial dysfunction, and again- GUT DYSBIOSIS and leaky gut!

Have migraines?

You deserve a plan that connects the patterns, finds the causes and triggers, and gives you clear steps to reduce the frequency and intensity of your attacks. You deserve a life that isn’t controlled by migraines!