Nutrition and Migraines: Can Omega-3 Help?

Have you ever heard of the link between a diet rich in omega-3 and migraines? Here, we’ll break down this connection and show you which foods are rich in omega-3 fatty acids.

Reading time: 10 minutes

Last updated: September 16, 2024

It has long been known that skipping meals can trigger migraine attacks and that a balanced, regular diet can help manage migraines. However, specific migraine diets are often met with skepticism. While it’s widely accepted that diet significantly impacts overall health and can positively influence chronic conditions like migraines, concrete evidence has been limited—until now.

A recent study conducted by the National Institute on Aging and the University of North Carolina demonstrated that an omega-3-rich diet can significantly reduce the frequency and intensity of migraine-related headaches. This effect was even more pronounced when omega-6 fatty acid intake was reduced, as omega-6 has an opposing effect. This evidence provides a new avenue for managing migraines.

Study: Omega-3-Rich Diets Can Reduce Migraine Attacks

Researchers, led by Dr. Christopher Ramsden, investigated the impact of omega-3 and omega-6 fatty acids on individuals with chronic migraines (primarily women experiencing 15–20 migraine episodes per month). Participants followed one of three diets for 16 weeks:

Diet with increased omega-3 fatty acids
Diet with increased omega-3 and reduced omega-6 fatty acids
Diet with typical amounts of both (control group)

Participants in the first group reduced their migraine frequency by 2 headache days per month, while those in the second group reduced theirs by 4 days. Additionally, those in the first two groups reported shorter and less severe migraine episodes compared to the control group.

Dr. Rebecca Burch, a headache specialist at Brigham and Women’s Hospital, emphasized that these results prove that a migraine diet can be effective. She suggests combining dietary measures with acute, preventive, or medication-based therapies.

These findings are particularly noteworthy because two-thirds of the study participants had chronic migraines, and more than half experienced medication-overuse headaches (MOH). Both groups typically respond poorly to treatment.

The Role of Omega-3 and Omega-6 Fatty Acids

But why do these two fatty acids have such an impact on migraine frequency? The connection is clear: Omega-3 and Omega-6 fatty acids play a crucial role in regulating pain and inflammation.

Omega-3 fatty acids are associated with anti-inflammatory and pain-relieving effects, while Omega-6 fatty acids can worsen pain in experimental models and even trigger migraines³.

So, Omega-3 can have a positive effect, while too much Omega-6 can have a negative impact on our bodies. Both are necessary for the body, so they shouldn’t be completely avoided. It’s all about balance!

A diet rich in Omega-3 and reduced in Omega-6 has positive effects on the body in many ways, such as:

Anti-inflammatory
Lowering blood pressure
Reducing triglyceride and cholesterol levels
Decreasing the risk of heart disease
Reducing stroke risk
Alleviating symptoms of depression and anxiety
Easing symptoms of arthritis
Protecting against cancer
Protecting against Alzheimer’s disease and dementia
Hydrating skin and supporting strong nails and shiny hair
Relieving symptoms of inflammatory skin conditions such as rosacea, psoriasis, and eczema

So, there are many reasons to follow this dietary recommendation. I, for one, have decided to increase my Omega-3 intake and reduce Omega-6 fatty acids. But how is this best achieved?

Foods Rich in Omega-3 and Omega-6 Fatty Acids

Foods with increased Omega-3 fatty acids

There are three main types of Omega-3 fatty acids: Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA). These fatty acids are essential, meaning they are vital for life but cannot be produced by the body, so they must be obtained through food or supplements. ALA is mainly found in plant-based foods, while EPA and DHA are primarily found in animal products.

Omega-3 fatty acids in the form of EPA and DHA are found in fatty cold-water fish such as salmon, halibut, sardines, krill, mackerel, tuna, herring, and trout. A good vegan source is algae. In the form of ALA, Omega-3 fatty acids are also found in dark leafy greens, chia seeds, flaxseeds, tofu, and walnuts.

Foods with increased Omega-6 fatty acids

Omega-6 fatty acids are also essential and are found in processed foods in the form of plant, sunflower, safflower, and soybean oils. They are present in corn-based products and in beef and poultry fed with corn. They can also be found in foods like eggs, sunflower seeds, and pumpkin seeds⁴.

The ratio must be right

When it comes to Omega-3 and Omega-6 fatty acids, it’s not just about the amount consumed, but primarily the ratio. Generally, most foods contain both types of fatty acids. Hemp seeds, walnuts, and macadamia nuts are particularly recommended due to their good ratio. Chia seeds and flaxseeds contain more Omega-3 than Omega-6 fatty acids, making them especially suitable for this type of diet.

Tip: One to two servings of fish per week and swapping sunflower oil with flaxseed oil can help you easily improve your fatty acid intake.

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Balancing Omega-3 and Omega-6 Intake

The American Heart Association (AHA) recommends an omega-6 to omega-3 ratio of around 4:1 to 5:1. However, the average American diet tends to have a much higher ratio, often closer to 15:1, meaning that we consume too much omega-6.

Tips for incorporating more omega-3 into your diet:

Eat 1–2 servings of fatty fish per week (such as salmon, mackerel, or sardines).
Replace sunflower oil with flaxseed oil or other sources of omega-3.
Add chia seeds, walnuts, or flaxseeds to your meals.
Include dark leafy greens, legumes, and quinoa in your diet.

General recommendations for an omega-3-rich diet:

Use canola oil, coconut oil, or olive oil for frying (instead of sunflower oil).
Use flaxseed oil, olive oil, or hemp oil for salads.
Eat more legumes such as chickpeas, beans, lentils, etc.
Incorporate flaxseeds, hemp seeds, chia seeds, macadamia nuts, walnuts, and the corresponding oils such as flaxseed, hemp, chia, and walnut oil into your diet.
Eat vegetables daily, such as kale, spinach, Brussels sprouts, cauliflower, Swiss chard, zucchini, leeks, napa cabbage, etc.
Fruits like blueberries, mango, and Galia melon contain omega-3, as do grains such as wild rice, rye, quinoa, or millet.

Omega-3-rich diet: Supplements

Although the new study only investigated foods, there are also supplements that can be helpful in ensuring adequate omega-3 intake. While fish oil was long the most popular product on the market, krill oil, derived from tiny crustaceans, is now available. Krill oil also has antioxidant properties and a less fishy aftertaste than fish oil. Both are available in capsule form and contain the omega-3 fatty acids EPA and DHA. For vegans and vegetarians, there are supplements like chlorella and spirulina algae preparations.

There are many ways to incorporate these beneficial fatty acids into your diet. And although there is no scientific evidence yet that omega-3 supplements have the same benefits as omega-3 fatty acids from food, they are certainly worth a try. It’s best to ask your healthcare provider for reputable products, as supplements can vary greatly in quality (e.g., heavy metal contamination), composition, and dosage.

The study mentioned above is just the first evidence that a diet change with fatty acids can alleviate migraines. More studies will certainly follow. In addition to the well-known acute and prophylactic migraine medications, alternative treatments like targeted dietary changes will hopefully become part of migraine management in the future. Dr. Ramsden also hopes that further studies may lead to the development of better diets and the integration of targeted dietary changes alongside medications to improve the lives of patients with chronic pain.

Low-Glycemic Diets for Migraine Prevention

A low-glycemic diet, which stabilizes blood sugar, has also proven effective for migraine prevention. Apps like Ebby help identify foods that maintain stable blood sugar levels, reducing the likelihood of migraines.

Conclusion

A diet with altered omega-3 and omega-6 ratios shows promise for migraine management, though more research is needed. Low-glycemic diets, with stronger evidence, offer another approach to prevention. Combined with medical treatments, dietary changes may improve the quality of life for migraine sufferers.

Sources

Ramsden, C. et al. (2021): Dietary alteration of n-3 and n-6 fatty acids for headache reduction in adults with migraine: randomized controlled trial. In: The British Medical Journal (BMJ)
Neri, W. & Brook, R. (2021): „Science says Omega-3s can help relieve your migraine pain“ In: Migraine again (https://www.migraineagain.com/krill-oil-vs-fish-oil-omega-3/), last date of access: 08.11.2021
Thomas, J., Thomas, C. J., Radcliffe, J., & Itsiopoulos, C. (2015). Omega-3 Fatty Acids in Early Prevention of Inflammatory Neurodegenerative Disease: A Focus on Alzheimer’s Disease. In: BioMed Research International.
Savage-Edwards, B. (2021) Fighting Migraine with Food and Nutrition. In: Migraine World Summi, April 2021.
Deutsche Gesellschaft für Ernährung – DGE (2021): D-A-CH-Referenzwerte für die Nährstoffzufuhr, 2. Aufl. Bonn.
Simopoulos, A. P. (2006): Evolutionary aspects of diet, the omega-6/omega-3 ratio and genetic variation: nutritional implications for chronic diseases, In: Biomedicine & Pharmacotherapy, Bd. 60, Nr. 9, S. 502–507, doi: 10.1016/j.biopha.2006.07.080.
Bongiovanni, D. et al. (2021): Effectiveness of Ketogenic Diet in Treatment of Patients with Refractory Chronic Migraine. In: Neurol Sci, doi:10.1007/s10072-021-05078-5.
Evcili G. et al. (2018): Early and long period follow-up results of low glycemic index diet for migraine prophylaxis. In: Agri.30(1), S. 8-11. doi: 10.5505/agri.2017.62443.
Razeghi J. S. et al. (2019): Association of diet and headache. In: Journal of Headache and Pain, 20(1), S. 106. doi:10.1186/s10194-019-1057-1.
Del Moro, L. et al. (2022): Migraine, Brain Glucose Metabolism and the „Neuroenergetic“ Hypothesis: A Scoping Review. In: Journal of Pain, 23(8), S. 1294-1317. doi: 10.1016/j.jpain.2022.02.006.

About the Author

Miriam Jansen

Miriam had to give up her job due to chronic migraines - and became a migraine expert during this time. The migraine helped her to make a radical change in her life: She now lives as a digital nomad in her bus and works as a copywriter & as a shepherdess on an alp.