How to Find the Best Protein Powder for Migraine Sufferers
📌 Overview and Key Takeaways
This is a Certified Nutrition Coach’s guide on how to find the best protein powder for migraine sufferers.
Discover how to meet your protein needs without triggering migraines.
Protein Powder for Migraine Sufferers
Can Protein Powder Cause Migraines?
Protein powder might contribute to migraines in some people, although this is not a common side effect.
Migraines are a type of headache marked by severe throbbing or pulsing pain, often on one side of the head.
They are frequently accompanied by other symptoms, such as sensitivity to light and sound, nausea, and vomiting.
The exact cause of migraines is not fully understood, but they are thought to be related to temporary changes in the chemicals, nerves, and blood vessels in the brain.
Research suggests that genetics plays a role, as many people who experience migraines also have a close relative with the condition (J Headache Pain, 2023).
Possible triggers include stress, lack of sleep, and certain foods.
Protein powder, for example, might contribute to migraines for some individuals.
Although protein powder migraines are by no means a common side effect, anecdotal evidence suggests that they do happen.
If you suspect that protein powder is contributing to your migraines, you should consult a healthcare provider.
He or she can help you identify your specific triggers.
Keep in mind that protein shakes and powders are often consumed around exercise or in place of meals.
Dehydration and fasting/skipped meals are well-supported migraine precipitants, and could be misattributed to the powder itself.
Also note that dietary triggers are highly idiosyncratic, meaning single dietary triggers are statistically associated with migraines in fewer than 7% of individuals (Headache, 2016).
This explains why a protein powder tolerated by most people could reliably cause headache in a given person.
Product Quiz
What Is the Best Protein Powder for Migraine Sufferers?
The best protein powder for migraine sufferers is one that avoids common migraine triggers, including:
- Caffeine: Caffeine is thought to be a migraine trigger, so you might want to avoid chocolate, coffee, and matcha-flavored protein powders.
- Artificial sweeteners: Artificial sweeteners like sucralose might trigger migraines. It is important to note that this evidence comes from a single case report, so more research is needed to confirm this relationship (Headache, 2006).
- Food additives: Certain food additives might indirectly contribute to migraines.
Regularly consuming emulsifiers, thickeners, flavorings, and other food additives might alter the makeup and function of your gut microbiome – the community of bacteria and other microbes that live in your digestive tract (North Clin Istanb, 2020).
These shifts, known as gut dysbiosis, might contribute to migraines (Nutrients, 2023).
Specifically, gut dysbiosis might promote inflammation in the nervous system, affect how the body processes pain, and influence metabolic pathways related to migraine risk (Nutrients, 2023).
It is important to note that much of this research is still emerging, so more studies are needed to clarify these relationships.
That said, the preliminary findings suggest that because protein shakes and powders are something you consume regularly, if not every day, the cumulative effects of small amounts of potentially harmful ingredients is worth taking seriously.
🚫 Avoid Food Additives
⚠️ Here is a list of the most common food additives in protein shakes and powders:
- acacia fiber
- acacia gum
- acesulfame potassium
- artificial flavors
- ascorbic acid
- aspartame
- calcium carbonate
- carrageenan
- cellulose gum
- dextrin
- dicalcium phosphate
- dipotassium phosphate
- erythritol
- gellan gum
- guar gum
- gum arabic
- inulin
- locust bean gum
- maltitol
- maltodextrin
- mono- and diglycerides
- ‘natural’ flavors
- rice bran extract
- rice dextrin
- rice hulls
- rosemary extract
- silica
- silicon dioxide
- sodium alginate
- soluble corn fiber
- sorbitol
- soy lecithin
- sucralose
- sunflower lecithin
- tocopherols
- tricalcium phosphate
- xanthan gum
- xylitol
- zinc oxide
As a rule of thumb, if you cannot find an ingredient in nature or make it at home, it is likely a food additive.
🚫 Avoid Protein Concentrates and Isolates
I also recommend avoiding protein concentrates and isolates.
Most protein powders are made from one or both of these ultra-processed protein sources, which have been mechanically and/or chemically stripped of everything but the protein.
This includes the enzymes, fiber, and other natural digestive aids that help you break them down.
You therefore might not digest them in the same way that you do whole foods, which could affect your gut health.
For example, one study shows that regularly consuming protein concentrates and isolates might disrupt your gut microbiome (Nutrients, 2018).
Another study shows that it could cause the formation of toxic byproducts in your gut (Mol Nutr Food Res, 2024).
Although further research is needed, you can play it safe by choosing protein powders made from minimally-processed protein sources like egg whites and almonds.
Our customers find them to be more gut-friendly.
Order Samples to see for yourself.
Sources
- The Journal of Headache and Pain (J Headache Pain). Genetics of migraine: where are we now? 2023.
- Nutrients (Nutrients). Linking Migraine to Gut Dysbiosis and Chronic Non-Communicable Diseases. 2023.
- Headache (Headache). Migraine triggered by sucralose–a case report. 2006.
- Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2020.
- Headache (Headache). Diet and Headache: Part 1. 2016.
Editorial Guidelines
This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.
Frequently asked questions
Who Is Drink Wholesome for?
Drink Wholesome makes protein powder for sensitive stomachs, GERD, IBS, and other gut issues. It’s suitable for most food sensitivities, including lactose intolerance, and won’t cause side effects like bloating, constipation, and reflux.
Why Is Drink Wholesome Good for Sensitive Stomachs?
Drink Wholesome is the best protein powder for sensitive stomachs because it’s additive, dairy, and gluten-free. It’s also made from minimally-processed protein sources like egg whites and almonds. Other protein powders are made from ultra-processed protein concentrates and isolates, which look nothing like real food.
What’s the Difference Between Protein Powder and Meal Replacement Powder?
Drink Wholesome makes gut-friendly Protein Powders and Meal Replacement Powders. Protein powder is high in protein and low in everything else, whereas meal replacement powder contains fats, carbs, fiber, and protein because it’s intended to replace the nutritional value of a balanced meal.
What’s the Difference Between Almond, Collagen, and Egg White Protein?
We make three types of stomach-friendly Protein Powder: Collagen Protein Powder, Egg White Protein Powder, and Vegan Almond Protein Powder. As long as you get protein from a variety of sources, any type of protein can help you meet your total daily protein needs. In other words, for someone with a balanced diet, there is no advantage to consuming one type of protein over another. Order Samples to see which type you like the most.
Ask Nutrition Coach
If you’re wondering which Drink Wholesome product is best for you, ask our Certified Nutrition Coach. For personalized medical advice, consult your healthcare provider.
High Protein Balls
PREP TIME
5 min
COOK TIME
5 min
SERVES
2
Ingredients
- ⅓ cup Protein Powder
- ½ cup nut butter
- ¼ cup maple syrup
- 1 tsp vanilla extract
- ½ cup rolled oats
- ¼ cup mini chocolate chips
- ¼ cup shredded coconut
Instructions
Combine the Protein Powder, nut butter, syrup, extract, and oats in a food processor or blender. Pulse until well combined. Add the chocolate and coconut, and pulse a few more times. Roll the dough into 10 balls. Enjoy!
Author(s)
Protein Powder Samples
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