If you frequently deal with headaches or migraines and over-the-counter pain relievers are no longer providing you relief, you may want to take a closer look at your lifestyle. That includes your sleep, exercise, stress, hydration and even your diet, as certain foods may help alleviate your headaches more effectively than others.
"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."
To find out exactly which foods may offer you with headache relief, we reached out to medical professionals.
1. Omega-3-rich foods
"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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