Hey Migraine Mentees 👋 

Today’s newsletter takes another 5 minutes to read—so if you’ve only got 60 seconds, here’s what you need to know:

• B Vitamins support various physiological processes linked to migraine relief…

• Individuals who struggle with migraine symptoms often have problems with methylation processes…

• Not all B Vitamins are created equally, especially in the supplement and food industry…

• Taking a Methylated B-Vitamin Complex will help you cover your bases and give you the best chance to prevent and treat your migraine symptoms…

💡 To B… or not to B… That is the question…!

This topic has changed the way we treat patients in our office, and it’s made a big difference in the outcomes we’ve seen with our complex cases, so we hope it helps you just as much as it’s helped us!

🧠 The Migraine Mentors

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👉️ In This Week’s Edition…

• 📰 Nerdy Migraine News & Research

  • The Latest Updates in the Migraine/Health & Wellness Community

• 🥡 Weekly “Take-Meme-Out”

  • Welcome To The Dark Side…

• 🗒️ Read This Now!

  • Are Your B Vitamins Helping or Hurting You…?

• 🎧️ Migraine Mentors Minicast Podcast Episode

  • The Gut-Brain/Brain-Gut Connection…

• 🍴 Migraine-Friendly Recipe of the Week

  • Creamy Butternut Squash Soup…

📰 NEWS AND RESEARCH

Hot Off The Press…

• 🌙 Sleep is becoming a core migraine “vital sign” rather than a nice-to-have. New studies from 2025 supported the notion that sleep quality reliably tracks with more frequent, severe, and disabling attacks, even after accounting for mood issues.

• 🧠 Noninvasive neuromodulation is emerging as an effective mainstream, drug‑free option. These recent reviews highlight that FDA‑cleared external stim devices targeting the vagus, trigeminal, and occipital nerves can reduce migraine days and provide meaningful relief within 30–60 minutes for some attacks, with very low side‑effect rates.

• 🥑 Food choices and dietary patterns are acting like true migraine treatments and interventions. New publications on DASH, ketogenic, and modified Atkins‑style diets show significant and sometimes long‑lasting reductions in migraine frequency, intensity, disability, inflammation markers, and medication overuse in patients who can maintain the changes long-term.

• 🧬 Gut‑brain research is also reframing the importance of “migraine-based diets.” A 2025 study found that a low‑FODMAP approach also reduced headache frequency and intensity in people with migraine, especially those with IBS‑type symptoms, suggesting that calming gut irritation and fermentation can ease migraine symptoms for a subset of patients.​​​

🥡 WEEKLY TAKE-OUT

Meme of The Week…

🗒️ READ THIS NOW!

Are Your B Vitamins Helping or Hurting You…?

It’s easy to assume that as a migrainer, you would do anything to prevent and/or treat your migraine attacks…

If you’ve had a migraine before, you know how debilitating they can be; from the pounding, stabbing pain and nausea to the heightened sensitivity to light and sound, and everything in between.

While there’s no single “quick fix,” study after study after study continues to show the beneficial role for using B vitamins—particularly B2 (riboflavin 5′-phosphate), B6 (pyridoxal-5′-phosphate (P5P)), B9 (Methylfolate (5-MTHF)), and B12 (Methylcobalamin)—in helping to prevent and manage migraine symptoms.

🛑 Why B Vitamins Matter for Preventing and Treating Migraine Attacks

B Vitamins support various physiological processes linked to migraine relief.

Riboflavin (B2), for example, is a key cofactor for mitochondrial enzymes that generate ATP (your cells’ energy currency), which matters because migraine symptoms are often linked to impaired mitochondrial energy production and function.

Meanwhile, Vitamins B6, B9, and B12 work together to regulate homocysteine, an amino acid that may increase migraine risk if levels become elevated.

This sounds great, right…? So where is the risk of taking B Vitamins…?

The risk lies in the type of B Vitamins you take…

❓️ Methylated vs. Non-Methylated - What’s the Difference?

In simple terms, “methylation” is a chemical process our bodies use to activate certain vitamins and convert them into a form we can actually use.

When you see “methylated” versions of vitamins—like Methylcobalamin for B12 or Methylfolate (5-MTHF) for folate—these are forms that have already been “pre-activated,” making them readily available for the body.

💡 Think of methylation like a light switch - It turns processes on and off, which makes it an essential process for every cell in our brain and body to utilize.

Non‑methylated forms of B vitamins, such as folic acid (synthetic folate - B9) and cyanocobalamin (B12), must be converted into active methylated coenzymes by the body, a process that relies on enzymes like MTHFR.

In most people, this works well, but common MTHFR gene variants (such as C677T and A1298C) reduce enzyme activity and can make methylation and homocysteine regulation less efficient, especially when folate and B12 intake or status is suboptimal.

🧠 And individuals who struggle with migraine appear to have higher rates of MTHFR polymorphisms (fancy term for genetics), making them more prone to symptoms…

As a result, they can experience higher homocysteine levels or other metabolic imbalances that might worsen migraine symptoms.

There are also theories suggesting that these non-methylated forms of B Vitamins can occupy receptor sites and stop healing processes from happening (think of your key being stuck in your lock - It fits, but it doesn’t allow the action to go through).

💫 How Methylated Forms Help

If you have an MTHFR mutation or suspect you might, choosing methylated versions of B vitamins could be especially beneficial.

This ensures your body can immediately use these nutrients, potentially improving homocysteine metabolism, supporting the nervous system, and boosting energy production—all factors that may help reduce migraine severity and frequency.

Most patients coming into our office at The Neural Connection have no idea if they carry the MTHFR genetic mutation, so we always suggest utilizing methylated B Vitamins, regardless of your genetics…

Taking a methylated B Vitamin Complex (which contains all the B Vitamins) is always the best option for a multitude of reasons

🪧 Choosing the Right Supplement

Before making any major changes to your regimen, it’s wise to consult with a healthcare professional, especially if you’ve been formally diagnosed with an MTHFR mutation or have ongoing migraine issues that seem to be influenced by Vitamin B status.

💊 Some people find that starting with a low dose of a methylated B-complex and gradually increasing it helps them gauge their tolerance and avoid side effects such as irritability or overstimulation.

While B Vitamins aren’t a cure-all, they do play a significant role in migraine management.

Do yourself a favor and make methylated B-Vitamins a staple in your daily routine to both prevent and treat migraine attacks before they happen! 

🧠 The Migraine Mentors

🍴MIGRAINE-FRIENDLY RECIPE 

🥣 Creamy Butternut Squash Soup

✅ Ingredients (Serves 2–3)

• 1 medium butternut squash, peeled and cubed

• ¾ cup full-fat canned coconut milk

• 1–2 teaspoons freshly grated ginger

• 1–2 tablespoons olive oil

• ½–1 teaspoon sea salt

• 1–2 cups filtered water (as needed for blending)

📖 Instructions

1. Preheat oven to 400°F (200°C).

2. Roast the squash.

   1. Toss cubed squash with olive oil and a pinch of sea salt. Spread on a baking sheet in a single layer. Roast 25–30 minutes until soft and lightly caramelized.

3. Blend.

   1. Transfer warm squash to a blender. Add coconut milk, fresh ginger, and 1 cup of water. Blend until smooth. Add more water to reach your desired consistency.

4. Warm gently if needed.

   1. Pour into a saucepan and heat lightly. Avoid prolonged simmering.

5. Serve immediately.

   1. Eat fresh. If storing, cool quickly and freeze the same day.