What's the first thing you do when you have a headache? Perhaps you lie down or reach for an over-the-counter pain reliever. However, if those techniques don't work, you may want to look inside your refrigerator or pantry for specific foods.
"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."
While no one food will act as a cure-all for headaches -- and managing your sleep, hydration, exercise and stress are equally important -- experts say the following foods could help you cope with headaches in the future.
1. Omega-3-rich foods, like salmon
"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 such as inflammation, pain and menstrual cramps.
Fatty fish also contain vitamin D, coenzyme Q10 and B vitamins including 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
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