Headaches can be annoying and persistent, and taking aspirin or simply lying down may not always help. If that sounds like you, you may want to look at changing your plate of food for more relief. Of course, just changing what food you consume won't automatically cure headaches or migraines, but some foods may help ease them when they arrive -- in addition to hydration, exercise, sleep and stress management. Tracking those habits and symptoms over time can be easier with the right smartwatch.
"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."
There are endless threads on Reddit with folks looking for dietary changes that can help reduce migraines. There are all sorts of recommendations, including improving fat and salt intake, as well as opting for home-cooked meals over takeout. We've done the research and talked to experts to find the eight foods that will help.
Want to know which foods may help with headache and migraine symptoms? This is what experts have to say.
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 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
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