Eating More Of This Nutrient May Reduce The Frequency & Severity Of Migraine Headaches

For people with migraine, or anyone dealing with chronic pain, finding ways to mitigate the symptoms can become a lifelong battle. And while there's no one-size-fits-all for pain management, a new study published in the BMJ found that diets rich in omega-3 fatty acids may reduce the frequency and severity of headaches for adults with migraine1. Here's how it works, and how you can get more of the nutrient in your diet.

Both omega-3 and omega-6 fatty acids fall under the category of polyunsaturated fatty acids (PUFA), which produce molecules called oxylipins2. According to the study, several oxylipins derived from omega-6 fatty acids have pain-promoting properties, whereas several oxylipins derived from omega-3s have potent pain-reducing properties. 

"While the diets did not significantly improve quality of life, they produced large, robust reductions in frequency and severity of headaches relative to the control diet," the study authors write. "This study provides a biologically plausible demonstration that pain can be treated through targeted dietary alterations in humans." 

Omega-3 fatty acids are found in a wide range of foods (many of which you probably already eat!); here are just a few to add to your grocery haul: 

Even if you don't have a migraine diagnosis, the benefits of these fatty acids go way beyond pain management: Check out our comprehensive omega-3 guide to get the lowdown on this powerful nutrient.