Salt, Sensors and the Migraine Brain.

Why your sudden Vegemite craving isn’t just a cry for toast.

If you’ve ever been flattened by a migraine attack and found yourself laser-focused on Vegemite on toast, you’re not alone. Plenty of my clients confess that mid-migraine they would happily elbow a family member out of the way for the last slice of bread. It’s oddly specific, slightly Australian and surprisingly insightful.

Because that craving isn’t random. It’s your body giving you a clue.

Let’s talk about salt, hydration and why your brain might be sending you to the pantry with such determination.

Salt is not the villain here

Salt has been blamed for everything from cranky blood pressure to bloating, so it’s understandable if you quietly feel guilty enjoying it. But your brain is basically an electrical machine wrapped in squishy tissue and it cannot function without sodium.

Emerging research has shown patterns like these:

• People with migraine often eat less salt than people without migraine.

• Sudden drops in sodium can spark headaches.

• The sodium around your brain cells can shift during an attack, even when your blood tests look perfectly behaved.

So the old “salt is bad” story isn’t entirely accurate. Think of salt as the quirky friend who occasionally causes drama but is mostly there to keep things running smoothly.

Hydration: the not-so-glamourous but absolutely essential base layer

I know. Water advice is boring. But your migraine brain is fussy. It likes stability and consistency. Without enough hydration and minerals, those nerve pathways turn touchy and your migraine threshold drops faster than my patience when I’m asked to share my chocolate stash.

HYDRATION IS IMPORTANT

Aim for at least 2 litres of water daily. If you’re peeing constantly or your urine looks like filtered rainwater, you’re probably flushing out more minerals than your body can keep up with. That’s when electrolytes step in.

Natural electrolyte helpers

• Coconut water
  Stick to low or no sugar versions.

• Bone broth
  Warm, mineral rich and excellent for sensitive guts. Add a tiny pinch of Celtic or Himalayan salt. Be careful if you suspect a histamine intolerance – another possible migraine driver.

• Milk
  If dairy loves you back, this is a natural electrolyte source.

Once your hydration game is steady, you’re ready for the good stuff.

My salt and water protocol

I’ve recommended this for years because it works well for a lot of migraine-prone women, especially those who get attacks after stress, heat, hormonal dips or dehydration. It’s simple, fast and doesn’t require a blender, a wellness influencer or 14 supplements.

GAME CHANGING SALT PROTOCOL

Here’s the whole method:

• Take one eighth of a teaspoon of Himalayan salt straight off the spoon.

• Follow with a big glass of water.

• Do this first thing in the morning, last thing at night, and anytime you feel a migraine creeping in.

• Consider using a filter (I like Zazen), which removes chemicals and restores natural minerals to your drinking water.

That’s it. No chanting. No complicated timing. Just minerals and water.

Why Vegemite cravings matter (and no, you’re not weird)

Vegemite is salty, umami-rich and packed with B-vitamins. When your brain is struggling to maintain its internal balance during a migraine, those cravings can be a built-in SOS system. It might feel dramatic at the time, but it’s simply your body saying “please give me something that stabilises me right now”.

We love a body with good communication skills.

A quick note on safety

This protocol isn’t for everyone. Please check with me or your GP first if you have:

• high blood pressure

• kidney disease

• any salt-sensitive conditions

For most people, though, this is a gentle way to support the brain’s mineral balance.

Ready to go deeper and tailor your plan?

Salt is a useful tool, not a magic wand. Your migraine picture includes hormones, gut health, stress, sleep, blood sugar, neurotransmitter balance and your own unique patterns. If you want personalised guidance, you’re welcome to book an appointment with me in clinic or online.

We’ll look at your symptoms, your history and your day-to-day habits to build a migraine plan that’s realistic and actually fits your life. And if salty cravings are part of your world, we’ll make sense of them together.

References

1. Medical News Today. Sodium intake and migraine prevalence.

2. Journal of the American Heart Association. Sodium restriction and headache frequency.

3. USC Keck School of Medicine. Sodium concentration shifts in migraine.

4. Healthline. Salt, hydration and migraine.

5. Migraine Again. Migraine and salt physiology overview.