Just Ask Terry

Terry is happy to provide his opinion on diet and nutrition, supplements and lifestyle choices. This information is for educational purposes only. It is not meant to replace the advice of your physician and is not to be considered medical advice, diagnosis or treatment. Should you have any concerns please contact your physician directly.

Q. Dear Terry, “I listen to your Sunday morning show and really enjoy the information you provide. My oldest daughter (25 years old) gets migraine headaches. She feels like they come on when she eats certain foods with MSG. Is there any research on this or is it a food allergy that causes these headaches? Also, is there a natural way to stop the headaches? Thank you for your time.” — Jeanne M., Toledo, OH A. Dear Jeanne, Monosodium glutamate (MSG) is a flavor enhancer commonly added to Chinese food, canned vegetables, soups and processed meats. MSG is one of many triggers, along with stress, food, hormonal changes, and medications, which can contribute to migraine headaches. Although the Food and Drug Administration (FDA) has classified MSG as a food ingredient that’s GRAS (generally recognized as safe), the use of MSG remains controversial. I would advise everyone, not only those experiencing symptoms, but everyone to avoid MSG. While migraine sufferers know they should try and avoid foods that contain MSG, it can be very difficult to determine which foods actually contain MSG. I would strongly recommend that your daughter keep a headache journal in which she records the foods and beverages she consumes. Hopefully, the journaling can help her and her physician in identifying possible triggers. There are also several natural options that your daughter may want to try to help alleviate her migraines. Some solutions seem to work better than others, but let me give you some options that she may want to experiment with. While I am glad to share information on using nutritional supplements, this in no way replaces the oversight and advice of a doctor. Please have your daughter review any supplement recommendations with her physician to make sure they are right for her. Magnesium: People with migraines often have lower levels of magnesium compared to people who do not have migraines, and several studies suggest that magnesium may reduce the frequency of migraine attacks. Some studies also suggest that magnesium may be helpful for women whose migraines are triggered by their periods. Make sure you choose a good absorbable form of magnesium (I like glycinate) because if magnesium is not absorbed, it can cause loose stools at higher dosage levels. I recommend taking 100-400 mg of magnesium glycinate daily. Vitamin B2 (riboflavin): Some preliminary studies have indicated that vitamin B2 can reduce the frequency and duration of migraines. In one study, people who took riboflavin had more than a 50% decrease in the number of attacks. I recommend taking 400 mg of vitamin B2 daily. In addition to magnesium and vitamin B2, extracts of ginger, feverfew, and purple butterbur have also helped a number of people reduce the severity and frequency of migraine headaches. Hopefully, your daughter can work with her physician to add one or all of these options to her treatment plan in order to achieve some relief. Healthy Regards!