Menstrual Migraine Remedy: Stop Period Headaches for Good

If you've ever had to call in sick because of a debilitating period migraine… if your partner has had to leave work early to take over with the kids because you literally can't function with the pain… I see you!

You might be surprised to learn that these kinds of migraines are connected to your hormones, whether they show up pre-period, on your period, or right after your period ends. And once you understand the pattern, you’ll know which menstrual migraine remedy will resolve your symptoms.

I want to caveat this thought that often period migraines are one of the slower symptoms to improve. I’m not just going to give you painkiller recommendations that cover up the symptoms without healing the root cause.

If you want to get rid of your menstrual migraines for good, you might not see a huge difference your first cycle, maybe not even your second. But stay consistent and you WILL see improvement. This is a practice in patience, but I promise it's worth it!

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What Kind of Period Migraines Do You Have?

The timing of your migraines tells us everything about what's going on in your body. This is the first step to finding the right menstrual migraine remedy.

End-of-Period Migraines: It's Probably Iron

If your migraines show up towards the end of your period or right after, we're likely looking at low iron. This one's actually pretty straightforward to address.

Start with iron-rich foods like red meat (especially grass-fed beef), beef liver, and dark leafy greens. And because we want to make sure your body is actually absorbing that iron, make sure to pair your iron-rich meals with vitamin C foods like bell peppers, strawberries, oranges, or broccoli to help your body pull in those nutrients.

If you've been doing this and still not seeing improvement, we need to look at digestion. Is your stomach even breaking down these foods? Taking digestive bitters or enzymes before meals will help increase stomach acid so you can absorb more nutrients from your food.

Still struggling after doing this consistently? It's time to test. A Hair Tissue Mineral Analysis (HTMA) can show if it's actually copper dysregulation, not iron, because copper and iron have a very close relationship. That simple tweak could be exactly what you need.

GI issues and even parasites can also mess with iron absorption. A GI map test can reveal those markers. But please don't just jump into a parasite cleanse without proper support! If your drainage pathways aren't open and you don't have the right support, you'll end up with more symptoms than before you started.

Pre-Period and Early-Period Migraines: Likely Linked to High Estrogen

Most women I work with as a functional practitioner experience migraines right before or at the very beginning of their period. If you're in perimenopause, these often get even worse. There's a reason for that.

Estrogen peaks at ovulation, then it should come down. You'll get one more slight rise, and then your period starts. But when estrogen is too high (or high relative to progesterone), it stimulates immune cells to release prostaglandins and histamines. This ramps up inflammation and pain signaling. This is also the same prostaglandins I talk about with period cramps, so you can see how these hormonal symptoms are all connected!

When estrogen drops too quickly before your period, you get estrogen withdrawal, which disrupts neurotransmitters like serotonin and glutamate. That combination of prostaglandins, histamine, and the estrogen drop typically triggers that migraine.

Natural Menstrual Migraine Remedies That Actually Work

Support Your Liver

Your liver metabolizes estrogen. If it's not doing its job well, you'll have issues with estrogen clearance and those wild fluctuations.

Support your liver with vitamin C-rich foods, dandelion and milk thistle teas, digestive bitters before meals, blood sugar balance, and reducing toxic load. If you want a supplement, I love Glowgetter from Subluna (use code LEAH). It's a bitter you take before meals, supporting both stomach acid and liver function at the same time.

Eat Antihistamine Foods

Fluctuating estrogen triggers histamine release, which contributes to that migraine pain. Add natural antihistamine foods like nettle (which is also high in potassium, your stress mineral), vitamin C, and kidney from beef organs.

Remove high-histamine triggers the week before your period: vinegar-heavy foods, aged cheeses, alcohol, and fermented foods. You don't have to eliminate everything, just focus on the biggest triggers. You can also bring in supplements that help you digest histamines if food changes alone aren't enough.

Eat More Cruciferous Vegetables

Help your body process and eliminate estrogen by eating Brussels sprouts, broccoli, cauliflower, onions, and garlic. These support your sulfur pathway too. I prefer them cooked to support digestion. If you've done seed cycling, you'll recognize these as the same foods I recommend around ovulation and in the luteal phase.

Get Enough Vitamin B2

B2 (riboflavin) plays a huge role in mitochondrial energy production in your brain. Low levels lower your threshold for migraines during hormonal shifts. Riboflavin has actually been studied as a preventative for migraines. Get it from beef liver, eggs, mushrooms, and leafy greens like spinach.

Consider Going Gluten-Free

For some women, gluten is a major inflammatory trigger that makes period migraines worse. If you're going to try this, commit to going gluten-free for three full cycles. Don't do it for a week and expect results. This removes the decision fatigue of wondering every day whether you're gluten-free or not. After three cycles, you'll have real data on whether this makes a difference for you.

Balance Your Blood Sugar

Blood sugar crashes trigger inflammation and stress your adrenals, which directly impacts your hormones. Eat protein with every meal (aim for around one gram per pound of ideal body weight), don't skip meals, avoid long stretches without eating, and always pair carbs with protein and fat.

Eat Magnesium-Rich Foods

Magnesium-rich foods help support GABA production, which is your calming neurotransmitter that helps balance glutamate. Support it with magnesium-rich foods like leafy greens and dark chocolate, glycine-rich foods like bone broth (or collagen powder if you have histamine issues), and taurine from beef or dark chicken meat.

Eat Beef Organs (Or Use a Supplement)

Beef organs cover almost all these bases: B vitamins, natural antihistamine properties, and iron. They're the ultimate menstrual migraine remedy in food form! If eating liver grosses you out (I get it!), get freeze-dried organ supplements for all the benefits without the taste. I recommend the brand Paleovalley (use code LEAH for a discount). 

Where to Start Based on Your Migraine Pattern

End-of-period migraines: Start with iron-rich foods (red meat, beef liver) plus vitamin C. Add digestive bitters or enzymes before meals. If you're still struggling after consistent effort, consider HTMA testing.

Pre-period or early-period migraines: Focus on liver support (vitamin C, dandelion, bitters), natural antihistamines (nettle, kidney), cruciferous vegetables, vitamin B2 from beef liver and eggs, and blood sugar balance. Consider going gluten-free for three full cycles to see if it makes a difference.

Stay consistent to get rid of your menstrual migraines!

I want to be totally honest with you - you’re not going to wake up after one cycle with your migraines completely gone. But if you stay consistent, you will see improvement. I've worked with clients who had debilitating migraines, literally the kind where they couldn't function, had to call in sick, and needed their partners to come home from work. This hormone balancing approach was the menstrual migraine remedy they needed to get their lives back.

Start with food and lifestyle changes right now. If you've been doing these consistently and need more support, that's when testing comes in. HTMA and GI map testing show us exactly what's going on so we can create a personalized plan.

If you want support and accountability through this process, that's what the Hormone Reset Program® is for. We run comprehensive testing, create personalized protocols, and walk with you through the entire journey to get rid of your hormonal migraines. Real menstrual migraine relief is possible and you deserve to feel amazing in your body again!

Say Goodbye to Menstrual Migraines for Good

Stop dreading your periods every month and planning your life around your period migraines. Get the testing and personalized protocol you need to finally feel amazing in your body again.