When a headache or migraine arises, many reach into their medicine cabinets for an over-the-counter pain reliever like Tylenol or Advil, but those aren't always enough to reduce persistent head pain. There is another area of your home where you may want to look for relief: your kitchen's pantry. While they're not miracle cures, experts say that the foods you eat as part of a balanced diet may help with headaches or migraines.
"The most important thing I tell patients is that migraines are highly individualized," says Dr. Nicholas Church, a board-certified member of the American Board of Family Medicine and the American Academy of Family Physicians. "What helps one person may not help another, and what's a trigger for one might be therapeutic for someone else."
In addition to paying closer attention to your stress, sleep, hydration and exercise, we consulted experts to learn more about the foods that could potentially help you cope with your headaches.
1. Omega-3-rich foods like flaxseed
"I recommend omega-3-rich fish, such as salmon, mackerel and sardines," says Church. "These fish are high in anti-inflammatory fats (EPA and DHA), which can reduce inflammation throughout the body, including in the vascular system and brain."
Citing a 2021 randomized controlled trial, Church explains that because migraines are believed to involve inflammatory and vascular changes in the body, omega-3 fatty acids may help reduce their frequency or intensity when eaten regularly. "The study's findings also align with earlier data showing that omega-3s help regulate prostaglandins, which play a role in headache inflammation," says Church. Prostaglandins are hormone-like substances that impact bodily functions like inflammation, pain and menstrual cramps.
Fatty fish also contain vitamin D, coenzyme Q10 and B vitamins like riboflavin, which support healthy brain metabolism.
Kiran Campbell, a registered dietitian nutritionist at MyNetDiary, also mentions a 2024 meta-analysis revealing that omega-3 fatty acids can reduce the frequency, duration and severity of migraines. She adds that plant-based sources include chia seeds, walnuts, flaxseed and algae oil.
Example foods: salmon, mackerel, sardines, chia seeds, walnuts, flaxseed and algae oil
Chia and flax seeds are rich in omega-3s. mikroman6/Getty Images
... continue reading