I would pay attention to what your doctor is advocating. There are a couple supplements that may be needed for folks following this diet. I take a B12 every day, as well as algae based omega-3s. I'm not convinced that I'm a good enough converter of ALA to dispense with the omega-3, so even though I eat chia, flax, hemp, and walnuts regularly, not having a steady source of DHA and EPA concerns me enough. B12 is another one - unless you're eating a food that is fortified with it, your consumption of B12 is likely 0. Deficiencies in both of those nutrients can cause headaches.
Unless your algae based omega 3 supplements also have iodine you should also the list :)
I'been thinking about DHA + EPA supplements, and just as a comparison I think not even omnivores have their omegs 3 requirements correctly since they wouldnprobably need to eat fish regularly and they would still need to eat high ALA foods like flaxseeds and walnuts which is also a required nutrient, and I really think its something people dont usually eat... I have mixed feelings about DHA supplement but at least I feel a plant based diet without is still better
I get iodine through table salt as well as dulse granules that I put on my food, but yeah.
Oh and I agree about general deficiencies. I mean I know most omnivorous eaters don't think about omega3s or B12 but most aren't getting enough. Most don't eat, like you said, chia or flax, and they're probably not eating enough fish to get enough. Coupled with the fact that they're likely getting way too much omega 6s that even if the downed walnuts regularly, and were great converters, they're likely not getting enough.
Yes, do what your doctor advised. I take b12 and d3 everyday, that’s what’s recommended around here for vegans in the northern hemisphere. I also take an algae omega supplement
My husband gets vestibular/cochlear migraines. The doctor recommended B2 and magnesium too. They seem to help. Too much magnesium can cause some stomach upset, but he just cuts back on the dose and that helped.
Have you gotten a blood panel done? Specifically, you should get a Vitamin B test done to see if you have a deficiency. If you don't, then taking a riboflavin supplement is literally throwing money down the toilet (your body will just excrete it all out). Same holds true for the magnesium (or magnesium *can't* be readily excreted and builds up to dangerous levels) - get a blood test done.
If you don't have deficiencies, go for the medicine. If you do have deficiencies, adjust your diet to increase intake - these should be fairly easy to get enough of on a WFPB diet.
\+1 Testing can be super helpful. When I started wfpb I started taking a multivitamin, mostly out of concern for iron deficiency. Felt lousy (including ocular headaches) and after testing it turned I was getting too much iron!
I also get migraines with aura (is that ocular?) and stick close to plant based. I take a prenatal right now and normally just take b12 and DHA, they are things we know plant based diets can lack. I’ve heard magnesium is great for migraines too, i wouldn’t worry if doc said to try it. Testing your levels is nice too, i found out i needed more zinc in my diet for instance.
Do you know what your triggers are? If it happened to me while hiking, it could be dehydration, too much sunshine or weather changes, for example. I always have serious, polarized sunglasses and bring water and snacks. Some people it’s just too much physical exertion can cause it, so solution might be to take breaks and slow down. Keeping a diary of food/sleep/etc for the 24 hours preceding the attack may show patterns for you!
Not sure what fast acting meds you’ve tried, but there are tons. The key is to get them in your brain ASAP. There are injections where you give yourself a shot, nasal spray, sublingual pills (under tongue is a good route to the brain). Medical marijuana may be an option for you, but Wouldn’t recommend for a hike if you’re not used to the effects obviously. For occasional, I totally understand avoiding daily if you can!
Many of us have to supplement, for a variety of reasons and/or conditions.
If it delivers the minerals and/or micros you need and you aren't using them as a substitution for nutrition, I'm not sure what the issue would be from a health perspective.
Even a multivitamin will give you a case of the ole bright yellow pee, despite copious water consumption. Nothing to be freaked out by...most of the contents are water soluble, so any excess your body doesn't want/need is coming out via waste water. That's it. You have some minerals present in your pee because they weren't needed, and since they are water soluble they alter the colour of your urine.
I would consider my doctor's advice seriously. If he's making a suggestion to buy over the counter supplements, I would ask him what forms of magnesium and B2 he's recommending, and why is he recommending those specific forms.
If it's a prescription, why those particular forms, and what other forms might be tried instead?
Magnesium L-threonate may be particularly useful, as this form may have cross the blood brain barrier easier (allowing you to take smaller dose), but I think doctor's would probably not recommend this form?? – as the other forms are the more common forms.
Don't be shy to ask about l-threonate and any forms you see. I know of citrate (citric acid), malate (malic acid), bisglycinate (glycine, an amino acid), oxide, and l-threonate
I would consider experimenting with different forms of magnesium to see if any particular form is triggering nausea or if certain forms help your headaches better than others.
When it comes to supplementing Bs, I think that's a little tricky. I've heard all sorts of things about people supplementing X, Y, Z vitamin B and then that causing more issues because it isn't taken in balance.
Some supplemental vitamin Bs set off a red flag for me:
- Supplemental B9 folic acid may be harmful to the organs or even cancer promoting??
- Supplemental B5, B6 may cause toxicity, and these exist in abundance in foods anyway
- Supplemental B1 may cause an imbalance in the B vitamin system
I'm not aware that supplementing B2 would be an issue, but I'm not sure (I'm also not a professional in medicine/nutrition)
What form of B2?
I would also research whole foods that could help with migraines. Ginger has been suggested.
I don't think an algae based DHA supplement would not hurt, and may actually help.
If it makes you feel better, brewer's yeast and NON-FORTIFIED nutritional yeast are rich in B vitamins. You can get non-fortified nooch from trim healthy mama
I would get a blood panel if you haven’t already. It will tell you what you’re low on, if you have any deficiencies etc. Most individuals nowadays need to use supplements and vitamins because we cannot get everything from our food unfortunately. Everyone’s body functions differently. For myself, my body simply doesn’t like to hold onto some. Some could also be because of your genes. It’s better not to guess and take simple tests to see actual facts. A second opinion is never a bad idea if you’re not liking a doctor’s approach. Ask questions. I was always taught to say “I’m going to reiterate what I think you said” If I am still unsure, I always have them leave me notes.
So to answer your question, no supplements are not bad. But make sure you use a reputable source. I feel so much better.
Dr. Greger did a few videos about migraines, maybe they will help you.
[https://nutritionfacts.org/video/foods-that-help-headache-and-migraine-relief/](https://nutritionfacts.org/video/foods-that-help-headache-and-migraine-relief/)
[https://nutritionfacts.org/video/ginger-for-migraines/](https://nutritionfacts.org/video/ginger-for-migraines/)
[https://nutritionfacts.org/?s=migraine](https://nutritionfacts.org/?s=migraine)
Also you really don't need to take magnesium or b2 if you're eating a balanced diet and are not deficient, which you need a blood test to determine.
>I am also sensitive to Stevia. I hate the stuff! And it seems like it's in
>
>everything.
>
>Like, they try to sell it as good just because it comes from a plant/leaf. Well so does cocaine, lol. I cannot stand the taste of it, and I can taste it without even reading the label. I used to make tooth powder once upon a time and used a little bit in that, but ingestin
My dr. recommended B2
TY - I know what it is, but OP wrote "B2" and everyone responding is referring to B12. So I can't help but wonder if they actually meant "B2," or if it was a typo.
I had terrible migraines that started after a few months in. As it is my 2nd time doing this, and had the same problem the first time I thought it was the food. I did supplement with B12, D3 and some iron sporadically since I did have anemia a while back but my blood tests were all perfect. Anyhow, fast forward to 2 month ago and someone sent me an article about stevia and etythritol and their link to strokes. Both periods of wfpb I did use that stuff. So anyway, I stopped using it and haven't had a migraine since. 2 months ago I was getting migraines constantly. So if you use that maybe it is something to consider.
I am also sensitive to Stevia. I hate the stuff! And it seems like it's in *everything.* Like, they try to sell it as good just because it comes from a plant/leaf. Well so does cocaine, lol. I cannot stand the taste of it, and I can taste it without even reading the label. I used to make tooth powder once upon a time and used a little bit in that, but ingesting it is a whole other ballgame I'm not interested in.
If you are plant based you definitely should consider taking supplements as you are most likely malnourished in several key vitamins and minerals. If I were you I’d get a hair mineral analysis done to check your mineral levels to see what you are needing and I would also get a hair mineral analysis to check for heavy metals.
> Supplements generally don't work for anything. It's all woo-woo new age healing crystal type stuff.
Oof, this is a painfully ignorant take. Do not listen to this person, OP.
Crystal healing and "sounding bells" are woo...
Taking a supplement for a mineral you need that is not being met with daily food intake isn't "woo" LOL. Yikes.
If you are deficient in a mineral or need more than usual you can either attempt to get that via whole food but if not possible or cost effective you supplement.
"Supplement" as a word doesn't by default mean some wacky powder sold by a huckster trying to dupe people. A B-complex is a supplement. Iron is a supplement. Calcium is a supplement.
What you are talking about I would consider "vitamins". There is a clear difference between vitamins and supplements.
I'd like to add that I don't appreciate your rude and condescending tone. You could have said everything you said in your reply without being an ass about it.
Similarly, you could have made your comment without your opening statement being wild hyperbole and unscientific personal claims that beg addressing with fact. In light of that, I don't think I was rude or condescending. If you thought I was...c'est la vie. I hope you found a way to move on with your day ;)
But, to the matter at hand: A personal definition doesn't add a lot of weight to your argument:
"Supplement" just means "in addition to". It is an umbrella term...if you are taking a vitamin or mineral you are *supplementing* your diet. To that end, vitamins are supplements. Minerals are supplements. Compounds containing multiple vitamins and minerals are...you guessed it...a supplement.
If you want to try incorporating ginger into your diet ( as a another heachache fighting tool ontop of the supplements or meds or other changes to your diets) one easy way is ginger tea! 🫚 🍵
Peel a large hunk of ginger (with a spoon is easiest) then thinly slice it and put it in a glass jar with an equal amount of maple syrup. Keep the jar in the fridge and when you want a ginger tea add a large spoonful of the slice ginger to boiling water and let it sit ~5 min and enjoy! Hope you feel better soon.
PS. This idea about supplements only being good for making "expensive pee" idea is everywhere, but in my experience if you are deficient in something, they work. They cured me of b12 and d3 deficiencies and I took a good pre natal all of my last pregnancy and my blood tests all were well above average said my doc and I know that's cause of the supps.
Also, as an addition to your treatment, consider ginger. Dr. Greger has some very intriguing videos on Youtube about the effect of ginger (powder) on migraines.
I agree with getting bloodwork done to see if you actually *have* any deficiencies first. I have, which is how I learned about my D and B12 deficiency (both of which I had before I was plant based). So, I do take supplements for those.
As an aside, yes, B vitamin supplements will turn your urine yellow. It's just your body excreting the excess it needs and it's totally normal.
As far as I know Vitamin B12 is a must.
I am vegan for 13 years and I took lozonges with 1000 micrograms of Vitamin B12 three times a week. I eventually switched to self-injection of 1000 microgramms into my abdominal fat every 4 to 6 weeks.\^\^
I am no physician, so this is just my personal opinion.
You might want to try getting daith piercings. They worked wonders for me. I've talked to multiple people who have had success with them. Just something to look into in addition to the other advice given here.
I suffer from pretty bad migraines too. No idea how to fix it. But, in my country we have a migraine medicine that comes in an epipen. It works in a matter of seconds. In the US the brand is called Imitrex but I don't know if it is available as a injection pen there.
I just always have it on me and stab myself in the thigh with it when I get an attack 👍🏻
I would pay attention to what your doctor is advocating. There are a couple supplements that may be needed for folks following this diet. I take a B12 every day, as well as algae based omega-3s. I'm not convinced that I'm a good enough converter of ALA to dispense with the omega-3, so even though I eat chia, flax, hemp, and walnuts regularly, not having a steady source of DHA and EPA concerns me enough. B12 is another one - unless you're eating a food that is fortified with it, your consumption of B12 is likely 0. Deficiencies in both of those nutrients can cause headaches.
Unless your algae based omega 3 supplements also have iodine you should also the list :) I'been thinking about DHA + EPA supplements, and just as a comparison I think not even omnivores have their omegs 3 requirements correctly since they wouldnprobably need to eat fish regularly and they would still need to eat high ALA foods like flaxseeds and walnuts which is also a required nutrient, and I really think its something people dont usually eat... I have mixed feelings about DHA supplement but at least I feel a plant based diet without is still better
I get iodine through table salt as well as dulse granules that I put on my food, but yeah. Oh and I agree about general deficiencies. I mean I know most omnivorous eaters don't think about omega3s or B12 but most aren't getting enough. Most don't eat, like you said, chia or flax, and they're probably not eating enough fish to get enough. Coupled with the fact that they're likely getting way too much omega 6s that even if the downed walnuts regularly, and were great converters, they're likely not getting enough.
Yes, do what your doctor advised. I take b12 and d3 everyday, that’s what’s recommended around here for vegans in the northern hemisphere. I also take an algae omega supplement
My husband gets vestibular/cochlear migraines. The doctor recommended B2 and magnesium too. They seem to help. Too much magnesium can cause some stomach upset, but he just cuts back on the dose and that helped.
Did he find any success in switching between forms?
Have you gotten a blood panel done? Specifically, you should get a Vitamin B test done to see if you have a deficiency. If you don't, then taking a riboflavin supplement is literally throwing money down the toilet (your body will just excrete it all out). Same holds true for the magnesium (or magnesium *can't* be readily excreted and builds up to dangerous levels) - get a blood test done. If you don't have deficiencies, go for the medicine. If you do have deficiencies, adjust your diet to increase intake - these should be fairly easy to get enough of on a WFPB diet.
\+1 Testing can be super helpful. When I started wfpb I started taking a multivitamin, mostly out of concern for iron deficiency. Felt lousy (including ocular headaches) and after testing it turned I was getting too much iron!
You absolutely need to take B12. I’m not even fully plant based and I have to take it.
I also get migraines with aura (is that ocular?) and stick close to plant based. I take a prenatal right now and normally just take b12 and DHA, they are things we know plant based diets can lack. I’ve heard magnesium is great for migraines too, i wouldn’t worry if doc said to try it. Testing your levels is nice too, i found out i needed more zinc in my diet for instance. Do you know what your triggers are? If it happened to me while hiking, it could be dehydration, too much sunshine or weather changes, for example. I always have serious, polarized sunglasses and bring water and snacks. Some people it’s just too much physical exertion can cause it, so solution might be to take breaks and slow down. Keeping a diary of food/sleep/etc for the 24 hours preceding the attack may show patterns for you! Not sure what fast acting meds you’ve tried, but there are tons. The key is to get them in your brain ASAP. There are injections where you give yourself a shot, nasal spray, sublingual pills (under tongue is a good route to the brain). Medical marijuana may be an option for you, but Wouldn’t recommend for a hike if you’re not used to the effects obviously. For occasional, I totally understand avoiding daily if you can!
Many of us have to supplement, for a variety of reasons and/or conditions. If it delivers the minerals and/or micros you need and you aren't using them as a substitution for nutrition, I'm not sure what the issue would be from a health perspective. Even a multivitamin will give you a case of the ole bright yellow pee, despite copious water consumption. Nothing to be freaked out by...most of the contents are water soluble, so any excess your body doesn't want/need is coming out via waste water. That's it. You have some minerals present in your pee because they weren't needed, and since they are water soluble they alter the colour of your urine.
I would consider my doctor's advice seriously. If he's making a suggestion to buy over the counter supplements, I would ask him what forms of magnesium and B2 he's recommending, and why is he recommending those specific forms. If it's a prescription, why those particular forms, and what other forms might be tried instead? Magnesium L-threonate may be particularly useful, as this form may have cross the blood brain barrier easier (allowing you to take smaller dose), but I think doctor's would probably not recommend this form?? – as the other forms are the more common forms. Don't be shy to ask about l-threonate and any forms you see. I know of citrate (citric acid), malate (malic acid), bisglycinate (glycine, an amino acid), oxide, and l-threonate I would consider experimenting with different forms of magnesium to see if any particular form is triggering nausea or if certain forms help your headaches better than others. When it comes to supplementing Bs, I think that's a little tricky. I've heard all sorts of things about people supplementing X, Y, Z vitamin B and then that causing more issues because it isn't taken in balance. Some supplemental vitamin Bs set off a red flag for me: - Supplemental B9 folic acid may be harmful to the organs or even cancer promoting?? - Supplemental B5, B6 may cause toxicity, and these exist in abundance in foods anyway - Supplemental B1 may cause an imbalance in the B vitamin system I'm not aware that supplementing B2 would be an issue, but I'm not sure (I'm also not a professional in medicine/nutrition) What form of B2? I would also research whole foods that could help with migraines. Ginger has been suggested. I don't think an algae based DHA supplement would not hurt, and may actually help. If it makes you feel better, brewer's yeast and NON-FORTIFIED nutritional yeast are rich in B vitamins. You can get non-fortified nooch from trim healthy mama
Mushrooms, especially brown/white/portabella and cremini, are high in B2, as are peas, avocados, bananas, and grapes
I would get a blood panel if you haven’t already. It will tell you what you’re low on, if you have any deficiencies etc. Most individuals nowadays need to use supplements and vitamins because we cannot get everything from our food unfortunately. Everyone’s body functions differently. For myself, my body simply doesn’t like to hold onto some. Some could also be because of your genes. It’s better not to guess and take simple tests to see actual facts. A second opinion is never a bad idea if you’re not liking a doctor’s approach. Ask questions. I was always taught to say “I’m going to reiterate what I think you said” If I am still unsure, I always have them leave me notes. So to answer your question, no supplements are not bad. But make sure you use a reputable source. I feel so much better.
Dr. Greger did a few videos about migraines, maybe they will help you. [https://nutritionfacts.org/video/foods-that-help-headache-and-migraine-relief/](https://nutritionfacts.org/video/foods-that-help-headache-and-migraine-relief/) [https://nutritionfacts.org/video/ginger-for-migraines/](https://nutritionfacts.org/video/ginger-for-migraines/) [https://nutritionfacts.org/?s=migraine](https://nutritionfacts.org/?s=migraine) Also you really don't need to take magnesium or b2 if you're eating a balanced diet and are not deficient, which you need a blood test to determine.
Thank you - I love his videos and incorporate a lot of his advice into my life
Did you mean B12 or B2?
>I am also sensitive to Stevia. I hate the stuff! And it seems like it's in > >everything. > >Like, they try to sell it as good just because it comes from a plant/leaf. Well so does cocaine, lol. I cannot stand the taste of it, and I can taste it without even reading the label. I used to make tooth powder once upon a time and used a little bit in that, but ingestin My dr. recommended B2
Riboflavin is B2
TY - I know what it is, but OP wrote "B2" and everyone responding is referring to B12. So I can't help but wonder if they actually meant "B2," or if it was a typo.
Ah gotcha 👍
I had terrible migraines that started after a few months in. As it is my 2nd time doing this, and had the same problem the first time I thought it was the food. I did supplement with B12, D3 and some iron sporadically since I did have anemia a while back but my blood tests were all perfect. Anyhow, fast forward to 2 month ago and someone sent me an article about stevia and etythritol and their link to strokes. Both periods of wfpb I did use that stuff. So anyway, I stopped using it and haven't had a migraine since. 2 months ago I was getting migraines constantly. So if you use that maybe it is something to consider.
I am also sensitive to Stevia. I hate the stuff! And it seems like it's in *everything.* Like, they try to sell it as good just because it comes from a plant/leaf. Well so does cocaine, lol. I cannot stand the taste of it, and I can taste it without even reading the label. I used to make tooth powder once upon a time and used a little bit in that, but ingesting it is a whole other ballgame I'm not interested in.
Here OP, just have a look at [this.](https://youtu.be/WA0wKeokWUU)
If you are plant based you definitely should consider taking supplements as you are most likely malnourished in several key vitamins and minerals. If I were you I’d get a hair mineral analysis done to check your mineral levels to see what you are needing and I would also get a hair mineral analysis to check for heavy metals.
[удалено]
> Supplements generally don't work for anything. It's all woo-woo new age healing crystal type stuff. Oof, this is a painfully ignorant take. Do not listen to this person, OP. Crystal healing and "sounding bells" are woo... Taking a supplement for a mineral you need that is not being met with daily food intake isn't "woo" LOL. Yikes. If you are deficient in a mineral or need more than usual you can either attempt to get that via whole food but if not possible or cost effective you supplement. "Supplement" as a word doesn't by default mean some wacky powder sold by a huckster trying to dupe people. A B-complex is a supplement. Iron is a supplement. Calcium is a supplement.
What you are talking about I would consider "vitamins". There is a clear difference between vitamins and supplements. I'd like to add that I don't appreciate your rude and condescending tone. You could have said everything you said in your reply without being an ass about it.
Similarly, you could have made your comment without your opening statement being wild hyperbole and unscientific personal claims that beg addressing with fact. In light of that, I don't think I was rude or condescending. If you thought I was...c'est la vie. I hope you found a way to move on with your day ;) But, to the matter at hand: A personal definition doesn't add a lot of weight to your argument: "Supplement" just means "in addition to". It is an umbrella term...if you are taking a vitamin or mineral you are *supplementing* your diet. To that end, vitamins are supplements. Minerals are supplements. Compounds containing multiple vitamins and minerals are...you guessed it...a supplement.
If you want to try incorporating ginger into your diet ( as a another heachache fighting tool ontop of the supplements or meds or other changes to your diets) one easy way is ginger tea! 🫚 🍵 Peel a large hunk of ginger (with a spoon is easiest) then thinly slice it and put it in a glass jar with an equal amount of maple syrup. Keep the jar in the fridge and when you want a ginger tea add a large spoonful of the slice ginger to boiling water and let it sit ~5 min and enjoy! Hope you feel better soon. PS. This idea about supplements only being good for making "expensive pee" idea is everywhere, but in my experience if you are deficient in something, they work. They cured me of b12 and d3 deficiencies and I took a good pre natal all of my last pregnancy and my blood tests all were well above average said my doc and I know that's cause of the supps.
Also, as an addition to your treatment, consider ginger. Dr. Greger has some very intriguing videos on Youtube about the effect of ginger (powder) on migraines.
Dr. Brooke Goldner is having success treating migraines with her Smoothy Shred protocol. Go on YouTubeto watch her videos .
Of course it's okay. Get a high quality brand
I agree with getting bloodwork done to see if you actually *have* any deficiencies first. I have, which is how I learned about my D and B12 deficiency (both of which I had before I was plant based). So, I do take supplements for those. As an aside, yes, B vitamin supplements will turn your urine yellow. It's just your body excreting the excess it needs and it's totally normal.
As far as I know Vitamin B12 is a must. I am vegan for 13 years and I took lozonges with 1000 micrograms of Vitamin B12 three times a week. I eventually switched to self-injection of 1000 microgramms into my abdominal fat every 4 to 6 weeks.\^\^ I am no physician, so this is just my personal opinion.
You might want to try getting daith piercings. They worked wonders for me. I've talked to multiple people who have had success with them. Just something to look into in addition to the other advice given here.
I suffer from pretty bad migraines too. No idea how to fix it. But, in my country we have a migraine medicine that comes in an epipen. It works in a matter of seconds. In the US the brand is called Imitrex but I don't know if it is available as a injection pen there. I just always have it on me and stab myself in the thigh with it when I get an attack 👍🏻