Summary: A new study shows that eating less omega-6 fat and more omega-3 fat, by eating more fatty fish, may greatly help ease migraine headaches. Many earlier studies have shown that high omega-6 and low omega-3 intake raise inflammation. They also raise the risk of many chronic disorders.
Migraine is one of the hardest headaches to treat. And the things that make migraine headaches worse differ from person to person. For some, migraine can be crippling, with long bouts of severe headache. Worse, some people do not respond well to drugs. So they have frequent, long migraines and neck pain. It is also no secret that migraine is often made worse by certain things, like changes in food, weather, and more. There has been a lot of research on migraine. But science still does not fully know what causes migraine in some people. How it develops is poorly understood. So migraine is still hard to treat. Some people respond poorly to drugs. Of course, research goes on, and migraine treatment keeps improving. There are now dozens of drugs that treat migraine well in many people. These include biologic drugs, nerve stimulation, and light therapy. But many of these are costly and cause many side effects. So we need cheaper, safer ways to prevent migraine attacks. Diet changes may be one of them. A new study funded by NIH found that increasing the intake of fatty fish may help reduce migraine attacks, especially if a person also cuts back on vegetable oils at the same time. This could be a fairly simple way to significantly lower the risk of migraine attacks. It may not end headaches, but it can help. These diet changes also go with better metabolic health. Many past studies have advised eating less of the vegetable oils rich in omega-6 fats and more omega-3 fats. Vegetable oils are industrial seed oils, and seed oils are harmful. People are eating them in huge amounts. That raises inflammation and so raises the risk of certain diseases. More omega-3, and a better omega-3 to omega-6 balance, can lower inflammation. It can help prevent a range of metabolic disorders. These steps are quite good for lowering the risk of many chronic illnesses. Now studies also show that such simple steps may help cut migraine episodes. Fatty fish is one of the best food sources of omega-3 fats. But you can also get more by eating flaxseeds, chia seeds, and walnuts. Of course, these diet changes will not end migraine headaches, and the benefits may vary. Still, it is a simple way to treat migraine. Most people can use it to make their migraines less severe. And the benefits may be even greater when these diet changes are paired with the right drug therapy. These diet imbalances are well known. Studies show that humans evolved to eat more omega-3 fats. People eat omega-6 in large amounts, because it fills most vegetable (seed) oils and processed foods. Cut the seed oils and use real olive oil instead. Meanwhile, omega-3 intake has fallen over the centuries. Some omega-3 food sources are harder to get in some parts of the world. Studies suggest that eating more omega-3 fats and less omega-6 fats may cut total headaches by 30% to 40%. Yes, that is a huge benefit, on par with some costly drugs. Right now, there are only a few medium-sized studies on this. A bigger clinical trial is needed to understand how diet affects migraine. And many people with migraines already know that some foods make their headaches worse. Padda Institute offers the best treatment for migraines in the St. Louis area. Its team of specialists builds a treatment plan suited to your needs.
Frequently asked questions
Can omega-3 reduce migraines?
Yes, for many people. An NIH-funded study found that eating more fatty fish helped cut migraine attacks. It worked best when people also ate less vegetable oil. Studies suggest that more omega-3 and less omega-6 may cut total headaches by 30% to 40%. That benefit is on par with some costly drugs.
What foods are high in omega-3 fatty acids?
Fatty fish is one of the best food sources of omega-3 fats. You can also get more from flaxseeds, chia seeds and walnuts. The other half of the change matters just as much. Eat less of the vegetable oils and processed foods that load the diet with omega-6 fats.
Why does cutting omega-6 fats help migraines?
Seed oils are the problem. Most vegetable oils and processed foods are full of omega-6 fats. So people eat huge amounts of omega-6, while their omega-3 intake has fallen over the centuries. That imbalance drives inflammation. Fixing the balance helps bring inflammation, and migraine attacks, down.
Can a diet change replace migraine medication?
Not on its own. These diet changes will not end migraine headaches, and results vary from person to person. What they offer is a simple, easy way to make attacks less severe and less frequent. Better metabolic health comes as a side benefit. The benefit may be even greater when the diet is paired with the right drug therapy.
Related reading on painmd.tv
Dr. Gurpreet Singh Padda, MD, MBA, MHP
