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. Hello Terry, “I have issues with headaches, migraines and seasonal allergies that always seem to be active no matter the season. Are there any natural herbs or vitamins that you would recommend to help me? Thanks for your time and your help.” — Jaclyn S., Atlanta, GA

A. Dear Jaclyn, Let’s first address the headache/migraine issue. When it comes to headaches and migraines, I suggest adding vitamins B2 and B6, along with magnesium to your supplement regimen.

Vitamins B2 and B6 work as coenzymes in the body. A coenzyme is a molecule that works with an enzyme to aid it in carrying out its job. Without the coenzyme, the enzyme would be useless. As coenzymes, vitamins B2 and B6 assist in an amazing variety of tasks – the creation of heme, the iron-containing component of red blood cells; making the hormone serotonin (the “feel good” hormone); processing carbohydrates for energy; keeping the nervous system working smoothly, and supporting hundreds of other jobs. Keep in mind that all B vitamins are water-soluble, meaning that the body does not store them. Because of this, people need a constant supply of B vitamins in their diet to maintain optimal levels.

Vitamin B2 (riboflavin), in particular, has been shown to reduce the frequency and duration of migraines in preliminary studies. In fact, one study indicated that people who took riboflavin had more than a 50% decrease in the number of attacks. I recommend taking 400 mg of vitamin B2 daily.

Vitamin B6 also plays a role in the prevention of migraine headaches. You want to look for a formula that features vitamin B6 in its active form of Pyridoxal-5-Phosphate (P5P). In foods or most supplements, vitamin B6 is found in one of three forms: pyridoxine hydrochloride, pyridoxal, or pyridoxamine. Inside the body, these forms of B6 have to be converted by the liver to the active form the body needs – P5P. By consuming vitamin B6 in the active P5P form, conversion is no longer necessary, and the full benefits are available immediately after absorption.

Magnesium is an extremely important mineral for nervous system function. It helps relax muscles and nerves, and like the B vitamins, it acts as a cofactor for many enzyme systems in the body. 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. In one study, people who took magnesium reduced the frequency of attacks by 41.6%, compared to 15.8% in those who took a placebo. Some studies also suggest that magnesium may be helpful for women whose migraines are triggered by their periods. Look for a formula that features magnesium in the form of magnesium glycinate chelate. Magnesium in its chelated form is highly absorbable and aids in the absorption of pyridoxal-5-phosphate. This type of magnesium is well-absorbed and doesn’t cause loose stools or gastrointestinal upset, which can be present with certain other forms of magnesium. I recommend taking 2 capsules of a P-5-P/Magnesium combination twice daily.

In addition to B2, B6, and magnesium, extracts of ginger, feverfew, and purple butterbur have also helped a number of people reduce the severity and frequency of migraine headaches

Now to the issue of seasonal allergies. It seems that every season is associated with some type of allergy – Spring, Summer, and Fall are infamous for pollen allergies, while Winter brings such indoor allergens as mold and dust mites. The good news is that there are some very excellent and natural ways to help alleviate your seasonal allergies, regardless of the source.

When it comes to overall respiratory health, I recommend a blend of highly-bioavailable curcumin (an extract of the spice, turmeric) and boswellia. These two herbs reduce some of the inflammation triggers inside the body. Reducing inflammation in the lungs reduces lung irritation and swelling. The combination also benefits heart and brain health as well, so it is a good product to use on an ongoing basis. I would suggest taking approximately 725-1,450 mg of this curcumin-boswellia combination daily. Two things to keep in mind when choosing a product: make sure the curcumin has excellent absorption and that it has been proven in published human studies (curcumin is notoriously hard to absorb), and that the boswellia is screened to less than 5% beta boswellic acid and standardized to 15% acetyl-11-keto-β-boswellic acid (AKBA), the most active component of boswellia.

In addition to the curcumin-boswellia combination, I also recommend a blend of eucalyptus oil and oil of myrtle, two very wonderful essential oils that can support the sinus cavity, reduce inflammation, reduce congestion, and open blocked passageways. If you’re a little bit on the brave side – take a capsule of eucalyptus and myrtle and allow it to melt in your mouth. The fragrance of myrtle and eucalyptus spreads throughout your lungs and nasal passages, something I personally find to be effective and invigorating. Be careful though, some people may not like the strong taste of eucalyptus and myrtle. Eucalyptus and myrtle oils are very therapeutic, effective and safe, and supplementing with these oils can help you sail through any season with a clear head.

As always, I strongly encourage you to discuss the use of dietary supplementation with your physician. He or she may have additional input as you put together a supplement regimen to help resolve these issues.

Healthy Regards!

Terry . . . Naturally