If you’re unlucky enough to suffer with regular migraines that make you want to curl up in a dark room and avoid all light and noise, chances are you’ve already spent a good proportion of your time Googling how best to relieve them.
Unfortunately, there’s currently no cure for migraines, but new research suggests eating a diet rich in omega-3 fatty acids could help by reducing their frequency.
The small study published in the British Medical Journal (BMJ) involved 182 people who suffered migraines on five to 20 days a month and found that eating more of the polyunsaturated fatty acids could slash the debilitating headaches by two to four per month.
Eating a diet rich in omega 3 (n-3) fatty acids reduces the frequency of headaches compared with a diet with normal intake of omega 3 and omega 6 (n-6) fatty acids, finds a new study published by @bmj_latest https://t.co/Co9XLhMTFm
— BMJ (@bmj_company) July 1, 2021
Omega-3s have also been linked to lower blood pressure, better heart health and a reduction in issues like depression and anxiety – but the tricky thing is that our body can’t produce them from scratch.
Omega-3 benefits for migraines – how to get fatty acids
For this reason, we need to ensure we’re getting enough of them from dietary sources. Here are a handful to consider…
1. Look to fish
According to the NHS, we should all aim to eat two portions of fish each week, including one of oily fish. Oily fish, such as salmon, mackerel, anchovies and sardines contain good amounts of EPA and DHA – long-chain, omega-3 fatty acids.
When you eat these kinds of fish, your body synthesises compounds called resolvins and protectins from marine fatty acid. These important compounds can reduce chronic inflammation in the body, which scientists say is the genesis for many diseases and health conditions.
Fatty fish needn’t be expensive addition to your diet either, as you can easily add tinned varieties to salads and sandwiches.
2. Sprinkle some flaxseeds
You don’t have to eat seafood to access dietary Omega-3. While, EPA and DHA mainly come from animal foods, ALA is another kind that’s mostly found in plants.
Flaxseeds are a powerful plant-based source of ‘good’ fats that can deliver health benefits. They’re great stirred into porridge, added to smoothies or sprinkled onto a vegan power bowl.
3. Snack on walnuts
Walnuts are another dietary source of ALA that many people overlook. They’re great on their own as an afternoon snack, or you can smash and sprinkle them over salads, yoghurt or even stews and bolognaises.
Walnuts can often be expensive but shop around at budget supermarkets like Lidl, Aldi and Asda who sell packs of nuts at a much cheaper price than many health food stores.
4. Take a daily supplement
If you’re vegan or vegetarian, it’s worth noting that the body has to convert the ALA from nuts and seeds into EPA and DHA through a chain of chemical reactions to bestow the same health benefits as fish varieties.
Unfortunately, this process isn’t as effective as consuming omega-3 directly from animal sources, as studies suggest that most people convert a small amount (less than 10%) of the ALA they eat into EPA and DHA.
For this reason, you might want to consider supplementing to ensure you’re getting enough. Traditional omega-3 supplements are made with fish oil, but there are lots of vegan varieties on the market that contain flaxseed oil, marine algae and seaweed instead.
Best-selling Omega-3 supplements
Stuck for inspiration? Check out our list of best-selling Amazon products!
- ★ HIGHEST PURITY: 2000mg Fish Oil per serving (2 capsules) 660mg EPA and 440mg DHA. Up to 3 times the strength of other brands. 440mg of DHA meets the recommended intake of all Omega 3 studies
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- ★ 2 MONTHS SUPPLY: Incredible value for money. Our 120 Super Strength Omega 3 Fish Oil gives you two months supply
- ✔ WHY NUTRAVITA'S OMEGA 3 FISH OIL? - Our Omega 3 Fish Oil is naturally sourced from the rich waters of the Peruvian Coast. The oils are then distilled for increased purity to deliver the highest...
- ✔ WHY OMEGA 3? - Each recommended daily dose of our premium grade Omega 3 Fish Oil supplement delivers high potency Essential Fatty Acids - Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA)...
- ✔ CONVENIENT WAY TO TAKE OMEGA 3 - These Essential Fatty Acids play critical roles in maintaining healthy eyes, heart and brain functions but cannot be produced by the body or sufficiently obtained...
- Ultra Omega-3 capsules provide a rich source of essential fatty acids, DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid)
- DHA contributes to the maintenance of normal vision and brain function
- DHA and EPA contribute to the normal function of the heart
- HIGH PURITY & HIGH STRENGTH: Our omega 3 fish oil is sourced from wild-caught Peruvian Coast Anchovies of deep cold waters using sustainable fishing practices. The fish oils are then distilled for...
- NO FISHY AFTERTASTE OR BURPS: Our Omega 3 2000mg capsules are specially developed to be gentle on the stomach & easy to swallow. Best of all, our omega 3 supplements for adults are highly concentrated...
- FOR EYES, BRAIN, HEART & MORE: Rich in essential omega 3 fatty acids (EPA & DHA), our fish oil omega 3 high strength capsules are sure to support your overall well-being. DHA contributes to the...
- OMEGA 3 FATTY ACIDS: MAV Fish Oil contains unique essential fats including EPA and DHA known to decrease inflammation and support overall health and wellness.* Our formula contains more EPA and DHA...
- NATURALLY SOURCED, PREMIUM SERIES: Omega 3 fatty acids are widely considered one of the most crucial supplements you can put in your body.* Our Premium Series Omega-3 Fish Oil is 100% natural and pure...
- PURE SEA-HARVESTED PELAGIC FISH OIL: Get all the health benefits of 100% pure Sea-Harvested fish oil. This Fish Oil Supplement supports brain health, healthy joints, mood, skin, hair, and more.*
Last update on 2024-05-13 / Affiliate links / Images from Amazon Product Advertising API
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