If you have ever suffered from a migraine, you will know that it is much more severe than a headache. The Mayo Clinic defines a migraine as ‘a headache that can cause severe throbbing pain or a pulsing sensation, usually on one side of the head. It's often accompanied by nausea, vomiting, and extreme sensitivity to light and sound. Migraine attacks can last for hours to days, and the pain can be so severe that it interferes with your daily activities.’
There are a number of factors which may cause a migraine, one which you may not have considered is if you have optimal levels of zinc in your diet. Zinc is a micronutrient and a mineral needed in smaller amounts each day than the macronutrients. The macronutrients being carbohydrates, protein, and fats.
Zinc is needed for many essential functions including supporting optimal functioning of your innate and adaptive immune systems. It also helps to fight off viruses and reduce your risk of falling sick from a virus. Zinc is also needed for many parts of the chemical changes that are needed for essential processes to take place in your cell. Also, DNA and protein synthesis and is involved in your sense of taste perception.
On top of these impressive roles having adequate zinc status in your body may also help reduce how frequently you suffer from a severe migraine. A recent study investigated if there was a relationship between migraine and zinc included in the diet.
The researchers used data from the US National Health and Nutrition Examination Survey. This was conducted between 1999 until 2004. The study design was a cross-sectional study design. This is a type of design which takes a snapshot in time e.g. at the year 1999 then again at 2004. Participants who experienced a severe headache or migraine were classified as having a migraine by the researchers. The amount of zinc in the diet of the participants was determined in a 24-hour dietary recall method. This is when the participant would self-report what foods and beverages they had consumed. The interviewer usually asks the participant to recall what foods and beverages they had consumed in the last day or two.
There was a total of 11,088 participants. 20.2% or 2236 of the 11,088 participants reported to have suffered from a migraine. Researchers concluded that those participants who had the lowest amount of zinc in their diet of equal or less than 5.9mg a day had a greater chance of experiencing a migraine compared to those which had 6 to equal or above 15.8mg a day of zinc in their diet.
As a result of these finding it was concluded that zinc may have a protective effect in reducing your risk of experiencing a migraine. The researchers predict that it is the anti-inflammatory and antioxidant properties of zinc which may help reduce your likelihood of experiencing a migraine.
Men over the age of 19 are recommended to have 11mg of zinc daily and women 8mg of zinc daily in their diet. The best sources of zinc are oysters, beef, crab, fortified cereal products, pumpkin seeds, oats, pork, and turkey breast. Other good sources of zinc include eggs, cheese, shrimp, lentils, sardines, Greek yoghurt, milk, peanuts, brown rice, kidney beans and whole wheat bread.
Take home message: There are many factors which may be the cause of a migraine. One which you may not have considered is if you are getting enough zinc in your diet. An overall balanced and varied diet is a key strategy to ensure you are meeting your daily needs. This would be the first recommended step forward before seeking a zinc supplement.
References:
- Liu H, Wang Q, Dong Z, Yu S. Dietary zinc intake and migraine in adults: a cross-sectional analysis of the National Health and Nutrition Examination Survey 1999-2004. Headache. 2023 Jan;63(1):127-135. doi: 10.1111/head.14431. Epub 2023 Jan 1. PMID: 36588459.
- Migraine. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/syc-20360201
- Zinc Face Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- Quantitative study designs. Deakin University Library. https://deakin.libguides.com/quantitative-study-designs/cross-sectional
