FAQ Episode 11: Migraine prevention: Make sure you don’t ‘fall back’ on your Vitamin D3 level.

FAQs for Natural Migraine Relief for Women

Hi! Jeff Baker here again, as the physician host for Frequently Asked Questions about Natural Migraine Relief for Women. Today I’m going to remind you that it is once again the time of the year to give special attention to your Vitamin D3 level. It almost doesn’t matter where you live in the U.S… well, OK, maybe not Key West, but in general, the amount and intensity of sunlight for the November to March time of year is not near enough to generate optimal Vitamin D3 levels.

Vitamin D3 can play a neuroprotective role in several disorders including migraine, and ever-accumulating evidence suggests that vitamin D acts as a neurosteroid and is required for normal brain development and function. Recent research has shown that deficiency of Vitamin D3 has also been implicated in other brain-related disorders like Alzheimer’s and Parkinson’s.

Studies strongly suggest a direct link between Vitamin D deficiency and migraine expression. The Migraine Center at the Cincinnati Children’s Hospital Medical Center analyzed existing data on 7,691 young migraine sufferers and found that 70% of the participants had significantly lower vitamin D levels than the standard reference range.(1) This data most likely applies to adults with migraines as well. Another study showed that half of those with Vitamin D3 support brought to optimal levels saw their migraine attack frequency reduced by 50% or more. (2)

If you are in doubt about your Vitamin D3 level or dose, get it checked. In general, we are looking for Vitamin D3 levels between 60 ng/mL and 80 ng/mL, while the cutoff for sufficiency appears to be around 40 ng/ml. In metric, the optimal measurements you're looking for are between 150 to 200 nmol/L and a baseline sufficiency level of 100 nmol/L, respectively.

Here are four additional key indicators that would indicate that checking your Vitamin D3 level and then optimizing it is a high-value priority for you. Do you:

1. ___ live at or north of the 37th parallel? In the US that would be roughly Virginia Beach, VA, Springfield, MO, and San Jose, CA-which means that you are not getting inadequate UV rays for healthy Vitamin D much of the year.

2. ___ have a diagnosis of chronic fatigue or fibromyalgia?

3. ___ weigh more than 20% over your ideal body weight?

4. ___ have a past or present diagnosis of bone loss, either osteopenia or osteoporosis?

If you checked one or more of these, it is an even higher priority to get your levels checked. Everyone with migraines should know their Vitamin D-3 level. Aim for a level of at least 50, and optimally more like 60-80. I find that most adults need to take in the 3000-6000 IU/day range to get into healthy levels (the 60-90 range), not just an ‘I barely passed the class at a level of 30’ number. Most labs list the normal range of 25(OH) D as 30-100 ng/ml. It’s impossible to know tissue levels without a serum Vitamin D3 level (this test is also known as ‘25-hydroxy Vitamin D’). You may need personalized direction on the amount needed to get to and maintain this level. Usually, 5000 IU/day for 10-12 weeks will be a safe start, especially if you are at or below the 30 ng/ml level to start. For the first 6 months of augmentation, it may be worth checking a D3 level every 10-12 weeks to assess your success in raising your levels to an optimally effective range (~50-90 ng/ml).

A useful resource on Vitamin D dosing is the Vitamin D Calculator page at the Grassroots Health Nutrient Research Institute website, https://www.grassrootshealth.net/project/dcalculator/

It is rare but possible to get too much Vitamin D over time. A level up to 100 ng/ml is well tolerated, but higher levels can affect calcium levels and create side effects like feeling tired or confused, a poor appetite or loss of appetite, feeling very thirsty, abdominal pain, and altered bowel function: either constipation or diarrhea, muscle weakness or muscle or bone pain. If you see any of these signs, have the Vitamin D level rechecked.

As Vitamin D3 is a fat-soluble vitamin, you should always take it with a meal to optimize absorption. If not, your absorption could drop by as much as 50%. It is also advisable to also take Vitamin K-2 100 mcg/day with your Vitamin D3 to optimize calcium delivery to the bone rather than soft tissues where it does not belong.

If you are looking for a value-priced direct-to-consumer lab option, check out www.lifeextension.com and go to their ‘Lab Testing’ tab, and look for the Vitamin D under ‘Best Selling Lab Tests’. It retails there for $47 (as of 11/2023). You pay them directly, bring the confirmation information to a local Labcorp, and they email the results directly to you. They also have great customer service for related questions you may have about Vitamin D testing.

Vitamin D is only one of several nutrients where a deficit can contribute to migraine headaches. Lesson 19 from my Natural Migraine Relief for Women course reviews all this and more in detail. Look to www.naturalmigrainerelief.online for more information on how you can find and personally triage the best non-drug therapy for your migraines.

Also, remember to subscribe to this Substack blog to get regular postings on Frequently Asked Questions about Natural Migraine Relief for Women.

This blog article should not be construed as a definitive review of either migraine or Vitamin D3 therapy and is not intended to serve as personal medical advice for any particular reader.

References:

1. Cincinnati Children's Hospital Medical Center. "Many with migraines have vitamin deficiencies, says study." ScienceDaily. ScienceDaily, 10 June 2016. <www.sciencedaily.com/releases/2016/06/160610140645.htm>.

2. Curr Med Res Opin. A randomized, double-blinded, placebo-controlled, parallel trial of vitamin D3 supplementation in adult patients with migraine. Gazerai, P et.al. 2019 Apr;35(4):715-723. doi: 10.1080/03007995.2018.1519503. Epub 2018 Sep 28.