Hey Migraine Mentees 👋 

As you’ve seen, we’re actively trying to make our newsletter short, sweet, and full of answers to the test, not just the path to get there…

This edition takes 6 minutes and 58 seconds to read, but 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.

• 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.

The more you know, the more you can live your life independently…

🧠 The Migraine Mentors

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In This Week’s Edition…

• 🥡 Weekly Take-Out

  • Meme of The Week - I’m Cool, Are You Cool?

• 📸 Weekly TikToks

  • How We’re Treating & Preventing Migraine Attacks with Vagal Nerve Stimulation (nVNS)…

  • Food and Migraine

• 🔈️ The Migraine Mentors Minicast - Podcast Series

  • The Gut-Brain/Brain-Gut Connection

• 💣️ This Week’s Sponsor

  • BetterHelp - 🙏 Your Digital Path To Mental Health Support

• 📜 This Week’s Top Article

  • The Hidden Dangers of Specific B Vitamins…

• 🍴 Migraine-Friendly Recipe of the Week

  • Turkey and Avocado Wrap

🥡 WEEKLY TAKE-OUT

Meme of The Week

🥡 WEEKLY TIKTOKS

How We’re Treating & Preventing Migraine Attacks with Vagal Nerve Stimulation (nVNS)…

@themigrainementor

Migraines can be debilitating and feel like a never ending battle, but medications and surgery aren’t your only options. 

Research is beg... See more

Food and Migraine

@headache_whisperer

Diet is extremely important if you have migraines. It’s just as important as it is for other conditions like crohns of diabetes. It all ... See more

🗞️ MIGRAINE MINICAST

The Gut-Brain/Brain-Gut Connection

Can you actually trust your gut instincts?

🧠 According to new research, you SHOULD trust your gut instincts, especially given the importance of the gut-brain connection…

The gut and the brain are intimately connected and have a unique two-way relationship with how they communicate.

🔋 In fact, the activity and “battle between the bugs” in your gut microbiome can directly impact your cognitive processing, mood, clarity of thought, and overall mental well-being—which is why it’s so crucial to look at both sides of the equation.

In this week’s episode, we discuss why you need to take a closer look at your gut health to support a healthier, happier brain…

👇️ Click the link below to check it out! 👇️

This Spring, Grow with the Help of a Therapist

Your mental wellness deserves to bloom. For Mental Health Awareness Month, BetterHelp is offering your first week of therapy free, no strings attached. Whether you’re facing stress, burnout, or relationship challenges, therapy can help you grow through what you’re going through.

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It’s time to invest in yourself: try therapy with no risk today.

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📜 TOP ARTICLE

The Hidden Dangers of B Vitamins…

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

It you’ve have a migraine before, you know how debilitating they can be—from the pounding headache 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 known to bolster energy production in our cells, which can be crucial since migraine symptoms are often associated with low mitochondrial energy.

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 vitamins—like cyanocobalamin (B12) or folic acid (the synthetic version of folate)—require your body to convert them into their active state.

Most people can handle this without issue, but those with specific genetic variations, such as an MTHFR (methylenetetrahydrofolate reductase) mutation, may struggle with this conversion…

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’s also literature showing 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 methylated B-Complex and gradually increasing can help 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!

🍴MIGRAINE-FRIENDLY RECIPE

Turkey and Avocado Wrap

🥣 Ingredients

• 4 rice paper wraps or large collard green leaves

• 1 cup cooked turkey breast, thinly sliced (preferably freshly cooked rather than deli meat)

• 1 ripe avocado, thinly sliced

• 1 cup fresh lettuce leaves, chopped

• 1/2 cup fresh alfalfa or broccoli sprouts

• Salt and pepper to taste

• Lemon or lime juice (optional, for added flavor)

📖 Instructions

1. Prepare the Wrap Base

   • If using rice paper wraps, dip each one in warm water for about 20-30 seconds until soft and pliable. If using collard greens, blanch them in boiling water for about 30 seconds, then transfer to ice water to maintain their color and pliability. Pat them dry.

2. Assemble the Wraps

   • Lay out the rice paper or collard leaf and place a portion of turkey slices in the center.

   • Add slices of avocado, some chopped lettuce, and a handful of sprouts on top of the turkey.

   • Season lightly with salt and pepper, and squeeze a bit of lemon or lime juice if desired. Use apple cider vinegar if citrus fruits are triggers

3. Wrap It Up

   • For rice paper, fold in the sides and then roll tightly from the bottom. For collard greens, fold the sides inward, then roll from the bottom, tucking the sides as you go to keep everything contained.

4. Serve

   • Cut each wrap in half and enjoy!

💪 The Health Benefits

Why It’s Migraine and Histamine Friendly

1. Fresh Ingredients

   • The wrap uses fresh turkey breast rather than processed deli meats. Processed meats often contain nitrates and preservatives like sodium nitrite, which can trigger migraines in some individuals.

2. Avocado Usage

   • While avocados can be a trigger for some migraine sufferers due to their tyramine content, they are generally considered safe for many people if consumed in moderation. It's important to monitor personal tolerance.

3. Nutrient-Rich Vegetables

   • Ingredients like lettuce and sprouts provide essential nutrients and hydration without common migraine triggers like high levels of MSG or preservatives.

4. Low-Histamine Ingredients

   • Both fresh turkey and avocado are generally considered low in histamine. However, histamine tolerance is individual, and it's crucial to ensure that the turkey is freshly cooked, not aged or processed.

5. Minimizing Fermentation and Aging

   • The use of fresh ingredients aims to minimize the intake of aged or fermented foods, which can be higher in histamine. Rice paper and collard greens are low-histamine options.