Omega-3 and Migraine Headaches

by | Jan 3, 2024 | Article, Uncategorized | 0 comments

Delicious ingredients are good medicine.

As a migraine sufferer for most of my life, I am always tuned into research on the topic. While going through files on my computer recently, I came across a New York Times article that I had saved about how omega-3 fatty acids may help reduce migraine headache frequency and intensity. If you are also a migraine or any other type of headache sufferer, you may find this interesting.

I’ve always known that certain foods can trigger migraine headaches. On the flip side, I am keenly aware that the types of foods we eat can support our health and well-being. I was not surprised to learn that studies completed a few years ago explored food as a tool for lessening migraine headaches.

In the study, participants were divided into three groups, with each group eating diets containing varying amounts of omega-3 and omega-6 fatty acids. Control group participants were also encouraged to eat fruits and vegetables and to avoid processed and fried foods, which commonly are prepared with unhealthy oils and other ingredients.

In a nutshell, the study reported that those consuming a diet high in omega-3 fats and relatively low in omega-6 fats reported fewer headache days and hours per month and lower use of pain relievers than the other participation groups. Doctors outside of the study reported that these results are better than many current pharmaceutical options used to help control migraine headache frequency and intensity. At the very least, increasing omega-3 fats in one’s diet could be one piece of the migraine treatment routine.

So, what ingredients should be used to increase omega-3 fatty acids in one’s diet?

Good sources include:

  • fish and seafood – wild salmon, tuna, mackerel, trout, sea bass, oysters, sardines, shrimp
  • nuts and seeds – chia seeds, hemp seeds, flaxseeds, walnuts, cashews
  • beans and legumes – edamame, kidney beans
  • vegetables – spinach, Brussels sprouts, broccoli, purslane
  • fortified foods – fruit juices, bread, grass-fed dairy, eggs
  • other – seaweed, algae, wheat germ

Omega-6 fats can be found in many foods such as corn oil, soybean oil, sunflower seeds and oil, walnuts and walnut oil, and canola oil. Some of these also contain omega-3 fatty acids.

While I cannot say with scientific certainty that the improvement in my migraine situation is tied to diet, I do know that adjustments I made years back involving the ingredients I use have helped me to feel better in general. Incorporating more omega-3 ingredients into my cooking has been a priority for many reasons, and I find that with so many delicious options available it is easy to do.


To read more about this topic, check out:



SEARED TUNA NICOISE-STYLE SALAD with Shallot-Caper Vinaigrette



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Omega-3 and Migraine Headaches