A recent randomized, controlled study published in the British Medical Journal (BMJ) found that increasing dietary intake of Omega 3 fatty acids significantly reduced migraine frequency, intensity and duration. Results were comparable to recently developed pharmaceuticals for prevention of migraine. Simultaneously reducing intake of Omega 6 fatty acids led to even more robust results. Altering the ratio of Omega 3 to Omega 6 fatty acids is another natural treatment of migraine that can be added to a range of nonpharmaceutical options for headache control.

More about the Study

The study included 182 participants who were assigned to one of three diets. The study lasted 16 weeks. The control group’s diet included typical amounts of omega 3 and omega 6 fatty acids. Both experimental groups increased omega 3 fatty acid (EPA+DHA) intake to 1.5 grams/day. One group kept omega 6 intake the same as the control diet (7.2% of energy) and the other lowered omega 6 intake to less than or equal to 1.8% of energy. All participants also continued their usual care.

Headache frequency decreased significantly in both experimental groups compared to the control group.  The high omega 3 diet group showed an average reduction of two headache days per month, while the high omega 3 plus low omega 6 diet group had an average reduction of four headache days per month. Participants in the experimental groups also reported reduced headache duration and intensity compared to participants in the control group. Both experimental groups decreased their use of NSAIDs or aspirin compared to the control group, but not the use of triptans (migraine abortive drugs).

Two thirds of the study population were chronic migraine sufferers (more than 15 headache days per month) and over half met the criteria for drug overuse headache. This is generally a very treatment resistant population.

Dietary Sources of Omega 3s and Omega 6s 

Omega 3 fatty acids EPA and DHA are found in fish and other seafood, especially cold-water fatty fish, including salmon, mackerel, tuna, herring and sardines. Another Omega 3 fatty acid not tested in this study, ALA, is found in nuts and seeds such as flaxseed, chia seeds and walnuts and plant oils such as flaxseed oil, soybean oil and canola oil. Some foods are also fortified with omega 3s.

EPA/DHA supplements are also widely available.

We need some omega 6 fatty acids in our diet but the omega 3/omega 6 ratio in the typical American diet is too high.  Dietary sources of omega 6 fats include safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts and pumpkin seeds. Grain fed beef, chicken and pork are also very high in omega 6 fatty acids.

Other health benefits of increasing Omega 3s

Adequate omega 3 consumption may also decrease the risk of heart disease, breast and colorectal cancer, Alzheimer’s disease, dementia and other problems with cognitive function, age-related macular degeneration, dry eye disease, and rheumatoid arthritis and may reduce the symptoms of fibromyalgia and neuropathic pain.

Combine Increased Consumption of Omega 3s with Other Natural Migraine Treatments for Best Results

Other foods that trigger migraines for some people and should be avoided include: baked goods with yeast, chocolate, cultured dairy products such as yogurt and kefir, nuts and nut butters, olives, fermented soy products (miso, tempeh, soy sauce), tomatoes, vinegar, cheeses that are high in tyramine (blue, brie, cheddar, feta, mozzarella, muenster, parmesan, Swiss), food additives (especially MSG, nitrates and nitrites, aspartame) and alcohol.

Make sure to drink enough water and get enough sleep.

Try these other natural treatments for migraines: Butterbur, magnesium, feverfew, marijuana, biofeedback, neurofeedback, green light therapy, acupuncture, massage and/or chiropractic.

Conclusion

Relief of migraine headaches is possible with natural, drug free interventions

Search providers in your area who can help you heal migraines

Cindy Perlin is a Licensed Clinical Social Worker, biofeedback practitioner and chronic pain survivor. She is the author of The Truth About Chronic Pain Treatments: The Best and Worst Strategies for Becoming Pain Free and the creator of the Alternative Pain Treatment Directory. She is in private practice in the Albany, NY area. Schedule a phone consultation with Cindy HERE