Mg + Riboflavin + CoQ10 Supplements

Supplement 1: Mg + Riboflavin + CoQ10

What is it?

Magnesium: Magnesium is naturally present in a variety of foods, available as a supplement, and an ingredient in antacids and laxatives.

Magnesium is found in plant foods like legumes, dark green leafy vegetables, nuts, seeds, whole grains, and fortified cereals. It is also found in fish, poultry, and beef.

Riboflavin: Riboflavin (also known as vitamin B2) is one of the B vitamins, which are all water-soluble. Riboflavin is naturally present in some foods, added to some food products, and available as a dietary supplement.

Foods that are particularly rich in riboflavin include eggs, organ meats (kidneys and liver), lean meats, and milk.²

Coenzyme Q10: Coenzyme Q10 (CoQ10), also known as ubiquinone, is a fat-soluble, vitamin-like molecule naturally present in every cellular membrane within our bodies. This enzyme is a regular component of our diet, although it is also synthesized endogenously.

Meat has the highest amount of CoQ10, followed by dairy, eggs, and plant-based food sources (oils and legumes).³

Regimen:

• What: Oral supplement

• How much / Dosage: 40mg Magnesium oxide (RDA = 340mg; 100% of RDA), 50mg Vitamin B2 (Riboflavin) (RDA = 1.6mg; 4545% of RDA), 10mg Coenzyme Q10

• How to use: Take one tablet EITHER daily (in the case of irregular periods or menstrual-associated migraines) OR from 15 days after the end of the last period until day 2 of the period (in the case of pure menstrual migraine).

Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.¹

How does it work?

Magnesium: Deficiency in Magnesium is known to trigger migraines. Magnesium helps prevent the brain signaling wave, known as cortical spreading depression, which causes visual and sensory changes in auras. It also improves platelet function and reduces or blocks the release of pain-causing chemicals in the brain, like Substance P and glutamate.⁴

Riboflavin (Vitamin B2): A disruption in mitochondrial function can sometimes cause migraines. Riboflavin plays an important role in maintaining mitochondrial function and reducing oxidative stress, thus reducing migraine headaches.²

Coenzyme Q10: CoQ10, also called ubiquinone, helps treat migraines in two main ways. First, it plays a key role in the energy production process in our cells, especially in the brain and muscles, which helps them use energy and oxygen better. Second, CoQ10 has been shown in studies to have antioxidant properties, which help protect cells from damage.⁵

What is the efficacy?

Method: Several studies were done to test the efficacy of magnesium, riboflavin, and coenzyme Q10 in preventing migraines.^6,7,8,9,10

1. In magnesium studies, women with menstrual migraines were given oral magnesium supplements and compared with those receiving a placebo. Intracellular magnesium levels were also measured.

2. Riboflavin was tested in a randomized controlled trial (RCT) where participants took 400 mg/day for 3 months, and their migraine frequency and severity were tracked.

3. CoQ10 was examined through a meta-analysis and RCTs, evaluating its effect on the frequency, duration, and severity of migraines.

Results:

1. Magnesium supplementation improved intracellular magnesium levels and led to a significant reduction in menstrual migraine symptoms, including the number of headache days and pain severity.

2. Riboflavin (400 mg/day) significantly reduced the frequency and number of migraine days. Side effects were mild and rare.

3. CoQ10 was shown to significantly decrease the number of migraine days per month, reduce the duration of migraine attacks, and improve markers of mitochondrial energy function.

Conclusions: The combined findings strongly support the use of magnesium, riboflavin, and CoQ10 as effective, well-tolerated options for preventing migraines, particularly menstrual migraines.

When used together, they may provide a complementary, multi-targeted approach to managing menstrual migraines naturally and safely.

Always consult a healthcare provider before starting any supplement regimen.

Side-effects:

Short-term effects: Diarrhea, gastric discomfort, bright yellow coloured urine.

Long-term effects: When taken in very large amounts (greater than 350 mg daily), magnesium is possibly unsafe. Large doses might cause too much magnesium to build up in the body, causing serious side effects, including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death².

References

1. National Institutes of Health, Office of Dietary Supplements. Magnesium – Health Professional Fact Sheet [Internet]. Bethesda (MD): National Institutes of Health; [cited 2025 Apr 23]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

1. Office of Dietary Supplements (ODS), National Institutes of Health (NIH). Riboflavin: Fact Sheet for Health Professionals [Internet]. [place unknown]: National Institutes of Health; [Date unknown – cited 2025 Aug 6]. Available from: https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/

1. Sood B, Patel P, Keenaghan M. Coenzyme Q10. InStatPearls [Internet] 2024 Jan 30. StatPearls Publishing.

2. American Migraine Foundation. Magnesium and Migraine [Internet]. Arlington (VA): American Migraine Foundation; published ~3.8 years ago [cited 2025 Aug 6]. Available from: https://americanmigrainefoundation.org/resource-library/magnesium/

1. Hajihashemi P, Askari G, Khorvash F, Reza Maracy M, Nourian M. The effects of concurrent Coenzyme Q10, L-carnitine supplementation in migraine prophylaxis: A randomized, placebo-controlled, double-blind trial. Cephalalgia. 2019 Apr;39(5):648-54.

2. Gaul C, Diener HC, Danesch U, Migravent® Study Group. Improvement of migraine symptoms with a proprietary supplement containing riboflavin, magnesium and Q10: a randomized, placebo-controlled, double-blind, multicenter trial. The journal of headache and pain. 2015 Dec;16(1):32.

3. Dahri M, Hashemilar M, Asghari-Jafarabadi M, Tarighat-Esfanjani A. Efficacy of coenzyme Q10 for the prevention of migraine in women: A randomized, double-blind, placebo-controlled study. European journal of integrative medicine. 2017 Dec 1;16:8-14.

4. Facchinetti F, Sances G, Borella P, Genazzani AR, Nappi G. Magnesium prophylaxis of menstrual migraine: effects on intracellular magnesium. Headache: The Journal of Head and Face Pain. 1991 May;31(5):298-301.

5. Schoenen J, Jacquy J, Lenaerts M. Effectiveness of high‐dose riboflavin in migraine prophylaxis A randomized controlled trial. Neurology. 1998 Feb;50(2):466-70.

6. Peikert A, Wilimzig C, Köhne-Volland R. Prophylaxis of migraine with oral magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study. Cephalalgia. 1996 Jun;16(4):257-63.