Omega 3 For Headaches: A New Discovery

Omega 3 for headaches seems to be an effective treatment. The possibility that people with recurrent headaches should adopt a diet rich in this compound is also being studied.

Although foods that work as migraine triggers are known, there are options that can work as protectors. In other words, if we increase their presence in the regular diet, we will reduce the acute episodes of pain. There are no painkillers. Not magical. But they lead to a better quality of life.

Although omega 3 helps reduce headaches, consider a varied diet. Of the many that exist, it seems that the Mediterranean diet is the most appropriate.

Omega 3 for headaches: a new discovery

When we talk about omega fatty acids, we are actually referring to a biochemical nomenclature. Not all people are familiar with these terms. Omega 3 are long chain polyunsaturated fatty acids. The most beneficial are EPA, DPA and DHA. It is speculated that their natural production is not enough for the human body. Therefore, artificial supplementation is proposed.

Omega 3 fatty acids play important roles in various aspects of human physiology. They are antioxidants, so they slow down the cellular aging process. It also protects neuronal tissues, as it participates in maintaining the integrity of the neuron membrane. They are anti-inflammatory, which allows them to balance the chronic inflammation associated with obesity and cardiovascular disease, for example.

Omega 3 and migraines

Given that long-chain polyunsaturated fatty acids are anti-inflammatory and stabilizing the neuronal membrane, their high presence contributes to the relief of migraines. This could be explained, in particular, by their effects on the transmission of the nerve impulse and by counteracting the pro-inflammatory substances.

In patients with migraines, there is a large production of metabolites that lead to inflammation of the nervous system. Omega 3 has the ability to modulate inflammation.

This would control the biochemical cascade that develops when migraines occur. By stabilizing the membrane of neurons, omega 3 fatty acids prevent cranial vascular changes that underlie headaches.

Mediterranean diet as a supplement for migraines

Assuming that omega 3 can prevent headaches, we begin our search for a diet that is rich in long-chain polyunsaturated fatty acids. The answer is quickly found in the Mediterranean diet.

This diet includes a large amount of omega 3 fish. At the same time, it reduces the presence of red meat and saturated fats. Omega 3 is also found in legumes, grains and fruits.

Because red meat is limited, the amount of omega 6 fatty acids is low. The optimal ratio of omega 3 to omega 6 is effective in reducing inflammation in the body and preventing migraines, according to an article published in The Journal of Pain in 2015.

According to the authors of this study, people who consume more omega 3 than omega 6 have more long-chain polyunsaturated fatty acid metabolites in their blood. They act as natural anti-inflammatory drugs, circulating through all systems, including the nervous system.

Similarly, study participants had milder migraines. This means that, despite their presence, they have been reduced in duration and intensity.

Should we take omega 3 supplements for headaches?

When migraine treatments that include omega 3 are compared to other traditional approaches, there are no significant differences. Similarly, when fish oil rich in polyunsaturated fatty acids is used as a supplement for migraines, no improvements are found to justify its addition to the therapeutic plan.

And in children?

Recurrent migraines and headaches are not uncommon in childhood. There are studies that have found a prevalence of over 30% in children under 15 years. This means that 3 out of 10 children experience a recurring headache.

For this reason, the effect of omega 3 supplements in children has been investigated. But the results are similar. In other words, there is no improvement in migraine in children when up to 1 milligram of long-chain polyunsaturated fatty acids is administered daily.

Omega 3 can be helpful for headaches

We can say that omega 3 could reduce episodes of headaches. To date, the same effect has not been achieved with supplements or fish oil.

Supplements may be recommended for migraines and you can take them safely. There will be no side effects. In any case, with a Mediterranean diet you can naturally increase the presence of active metabolites of these fatty acids.

In parallel, if you change your lifestyle, you will improve the results. Reducing stress in different ways has been shown to reduce migraines. Choose enjoyable activities. You can choose yoga, mindfulness, deep breathing or others.

Healthy diet and stress control are ways to improve your overall quality of life.