For many migraine and vestibular migraine sufferers, hormonal changes can be a significant trigger. Fluctuations in hormones such as oestrogen, progesterone, and cortisol often play a key role in the onset and severity of symptoms, particularly for women. As a naturopathic nutritional therapist, I help clients uncover how their hormonal health influences their migraines and work with them to create personalised strategies to regain balance and reduce symptoms.
In this blog, we’ll explore the connection between hormones and migraines, and how my personalised approach can help you find relief.

How Hormones Impact Migraines and Vestibular Migraines
Hormones are chemical messengers that regulate countless processes in the body, including those that affect the brain and nervous system. For many individuals, hormonal fluctuations can lead to heightened neurological sensitivity, which is a key factor in migraines and vestibular migraines.
Key Hormones Involved in Migraine Triggers:
Oestrogen:
Oestrogen fluctuations, particularly a sharp drop, are closely linked to migraines. This is why many women experience migraines before or during menstruation, known as menstrual migraines.
Perimenopause and menopause, which involve significant changes in oestrogen levels, are also common times for migraines to worsen.
Progesterone:
Imbalances in progesterone, often seen in conditions like PMS or polycystic ovary syndrome (PCOS), can exacerbate hormonal migraines.
Cortisol:
Chronic stress can lead to elevated cortisol levels, which may disrupt the balance of other hormones and act as a migraine trigger.
Melatonin:
Melatonin, the hormone responsible for regulating sleep, is often found to be lower in individuals with migraines, contributing to poor sleep and increased migraine frequency.
Insulin:
Blood sugar imbalances caused by poor insulin regulation can lead to spikes and crashes in energy levels, triggering migraines.
Research Linking Hormones and Migraines
Scientific studies have consistently demonstrated the connection between hormonal fluctuations and migraines. A study published in Neurology found that women with migraines are more likely to experience attacks during periods of hormonal change, such as menstruation, pregnancy, or menopause. Another study from the Journal of Headache and Pain highlighted that stabilising hormonal imbalances, particularly oestrogen levels, can reduce the frequency and severity of migraines.
For vestibular migraines, hormonal triggers can amplify dizziness, vertigo, and sensitivity to motion, making management even more challenging without addressing the root cause.
How I Can Help: A Naturopathic and Nutritional Approach
As a naturopathic nutritional therapist, I focus on identifying and addressing the underlying causes of hormonal imbalances that may be contributing to your migraines or vestibular migraines. By taking a holistic and personalised approach, I help clients understand their unique hormonal picture and develop practical strategies to restore balance.
My Approach Includes:
Comprehensive Hormonal Assessment:
Through discussions about your symptoms, health history, and lifestyle, we’ll uncover patterns in your migraines and identify how hormonal changes may be contributing.
Dietary Adjustments:
Tailored nutritional advice to stabilise blood sugar levels and support hormone production.
Including foods rich in magnesium, B vitamins, and healthy fats to promote hormone balance.
Reducing inflammatory foods and potential triggers like caffeine, alcohol, and refined sugars.
Lifestyle and Stress Management:
Stress can significantly impact hormone levels, so I provide strategies for managing stress, such as mindfulness, yoga, or breathwork.
Sleep hygiene support to regulate melatonin levels and optimise your body’s natural rhythms.
Functional Medicine Testing:
Where needed, I may recommend hormone testing, such as cortisol profiles or oestrogen/progesterone panels, to gain a clearer picture of imbalances.
Nutritional testing to identify deficiencies that may impact hormonal health, such as magnesium, zinc, or omega-3 fatty acids.
Supplement Recommendations:
Evidence-based supplements such as magnesium glycinate, omega-3 fatty acids, and adaptogens like ashwagandha can support hormone regulation and reduce migraine frequency.
Personalised Migraine Plan:
A step-by-step plan tailored to your unique hormonal profile, addressing diet, lifestyle, supplements, and more.
Practical Steps to Start Balancing Hormones Today
While a personalised plan is the most effective approach, here are some steps you can take right now to support your hormonal health and reduce migraine symptoms:
Stabilise Blood Sugar: Eat balanced meals that include protein, healthy fats, and complex carbohydrates to maintain steady energy levels.
Increase Magnesium-Rich Foods: Add leafy greens, nuts, seeds, and dark chocolate to your diet to support hormone production and reduce neurological sensitivity.
Prioritise Sleep: Aim for 7–8 hours of quality sleep each night to regulate melatonin and cortisol levels.
Manage Stress: Incorporate relaxation techniques like deep breathing or meditation into your daily routine.
Track Your Cycle: Keeping a migraine diary alongside your menstrual cycle can help identify hormonal patterns.

Book Your Free Discovery Call Today
If migraines or vestibular migraines are impacting your daily life, there are proven strategies that can help. A personalised, evidence-based approach to nutrition and lifestyle, including optimising magnesium intake, could make all the difference.
Take the first step by booking a free discovery call today to explore how I can help you. Together, we can build a tailored plan to reduce the frequency and severity of your migraines. Alternatively, enrol in my Migraine Management Course or Personalised Programme to begin your journey to better health and a migraine-free life.

I am a Nutritional Therapist offering one-to-one, in-person, or online consultations.
My Specialist areas include:
🥦 Menopause & Perimenopause
🍎 Female Hormonal Health
🥑 Migraines & Vestibular Migraines
🫐 Digestive & Gut Health
🍋 Food Sensitivities & Special Diets
🍉 Energy & Vitality (including fibromyalgia & chronic conditions)
Naturopathic Nutrition's holistic approach to health & wellness recognises the interconnection between diet, nutrition, lifestyle & overall wellbeing to support the body's natural healing processes & provide necessary nutrients to help you optimise your health, & feel your best! migraine hormonal migraine menstrual migraine magnesium glycinate


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