What do you do when you have a headache or migraine? Many reach for a bottle of aspirin, but that might not always provide relief. While it's not a miracle cure, the food you eat may help reduce your head pain when considered along with your hydration, exercise, sleep and stress management.
"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 adding certain foods to your diet, there are also items you'll want to avoid if you cope with headaches or migraines. This is what experts recommend.
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
Chia and flax seeds are great sources of omega-3s. mikroman6/Getty Images
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