top of page

How Omega Fatty Acids Can Affect Migraines

What you need to know about omega-3 and omega-6 fatty acids and your migraines.

​

Research has found that increasing consumption of omega-3 fatty acids and lowering consumption of omega-6 fatty acids can reduce migraine pain. Omega-3 fatty acids are found in fish, seafood, seaweed, chia seeds, flax seeds, hemp seeds, walnuts, edamame, kidney beans, and wheat germ. 

​

Omega-6 fatty acids are found in vegetable, oils, nuts, and seeds. Typically, people get higher levels of omega-6 oils since they are plentiful in cooking oils. However, many people do not get enough omega-3 fatty acids.

​

While both omega-3 and omega-6 fatty acids are essential, high levels of omega-6 oils, especially linoleic acid, can contribute to migraine pain and inflammation in the trigeminal nerve pathway. (1)  When omega-6's are metabolized by your body they turn into pain producing substances called oxylipins. However, omega-3's get turned into oxylipins that decrease pain. (2). 

​

Lowering your intake of many common cooking oils such as safflower oil, soybean oil, corn oil, canola oil, sunflower oil, and sesame oil can help to reduce the pain, duration, and frequency of migraine attacks. Eating less fried food and frying in butter can help to reduce the amount of omega-6's in your diet. Oils that are low in omega 6 include coconut oil, lard, and olive oil, so in addition to butter, we can also use those oils instead of the ones higher in omega 6's.  

​

Increasing your intake of fish, seafood, and whole nuts and seeds will be helpful to increasing omega-3's and getting a good balance between the omega-3 and omega-6 oils. 

​

1. Rose, Chip; Consuming a diet with more fish fats, less vegetable oils can reduce migraine headaches

​

​

2. Slomski, Anita; Diets High in Omega-3 Fatty Acids Might Ease Migraines

JAMA. 2021;326(8):691. doi:10.1001/jama.2021.12645

​

​

​

​

Omega fatty acids are essential fats that play crucial roles in our bodies and can be categorized into three main types: omega-3, omega-6, and omega-9. Each type can be obtained from various natural food sources:

Omega-3 Fatty Acids

These are essential fats that must be obtained from the diet. They include ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid).

Sources of ALA:

  • Flaxseeds and flaxseed oil

  • Chia seeds

  • Hemp seeds

  • Walnuts

  • Canola oil

  • Soybeans and soybean oil

Sources of EPA and DHA:

  • Fatty fish (such as salmon, mackerel, sardines, anchovies, and trout)

  • Algae oil (a plant-based source of DHA)

  • Fish oil supplements

Omega-6 Fatty Acids

These are also essential fats that need to be obtained from the diet. They include linoleic acid (LA) and arachidonic acid (AA).

Sources of LA:

  • Vegetable oils (such as safflower, sunflower, corn, and soybean oils)

  • Nuts and seeds (such as walnuts, sunflower seeds, and pumpkin seeds)

Sources of AA:

  • Meat (especially organ meats)

  • Poultry

  • Eggs

​

Healthy Food
pexels-valeriya-9266834.jpg
Olive Oil

Omega-9 Fatty Acids

These are non-essential fats because the body can produce them, but they are also beneficial and can be obtained from the diet. The main type is oleic acid.

Sources of Omega-9:

  • Olive oil

  • Avocados and avocado oil

  • Almonds

  • Cashews

  • Pecans

  • Peanut oil

Including a variety of these foods in your diet can help ensure you get a good balance of omega fatty acids, which are important for maintaining heart health, brain function, and reducing inflammation, among other benefits.

Understanding How Omega Fatty Acids Prevents Migraines ?​​​​​

Omega fatty acids, particularly omega-3 fatty acids, have been studied for their potential role in preventing migraines. Here's a breakdown of how they may help:

Anti-inflammatory Properties

Migraines are often associated with inflammation in the brain and blood vessels. Omega-3 fatty acids, such as EPA and DHA, have strong anti-inflammatory effects. They help reduce the production of pro-inflammatory molecules, which can lower the overall inflammatory response in the body. This reduction in inflammation may decrease the frequency and severity of migraine attacks.

Modulation of Neurotransmitters

Omega-3 fatty acids can influence the function of neurotransmitters, which are chemicals that transmit signals in the brain. For instance, they can enhance the production of serotonin, a neurotransmitter that plays a key role in regulating mood and pain. Improved serotonin levels may help in reducing the occurrence of migraines.

Vascular Benefits

Omega-3 fatty acids help improve blood flow and reduce the risk of blood vessel constriction. Improved vascular function can reduce the likelihood of the vascular changes that trigger migraines. They also help lower blood pressure, which can further reduce the risk of migraine attacks.

​​​

Screenshot 2024-11-15 115534.png

Reducing Platelet Aggregation

Omega-3 fatty acids can reduce platelet aggregation, which is the clumping together of platelets in the blood. Reduced platelet aggregation lowers the risk of clot formation, which can prevent the onset of migraines associated with vascular changes.

Nervous System Health

Omega-3 fatty acids support overall nervous system health by maintaining the integrity of nerve cell membranes. Healthy nerve cells are crucial for proper nerve function and can reduce the risk of triggering migraine episodes.

Clinical Evidence

Several studies have shown that increasing the intake of omega-3 fatty acids can help reduce the frequency, duration, and severity of migraines. For example, a study published in the journal "Headache" found that participants who increased their omega-3 intake experienced fewer migraine days and reduced intensity of migraines compared to those who did not.

Screenshot 2024-11-15 143426.png

Practical Considerations

For individuals looking to use omega-3 fatty acids to help manage migraines, it is important to incorporate sources such as fatty fish (e.g., salmon, mackerel), flaxseeds, chia seeds, and walnuts into their diet. Alternatively, omega-3 supplements, such as fish oil or algae oil, can also be considered, preferably under the guidance of a healthcare provider.

Summary

Omega fatty acids, particularly omega-3s, can help prevent migraines through their anti-inflammatory properties, modulation of neurotransmitters, vascular benefits, reduction in platelet aggregation, and support of nervous system health. Regular consumption of omega-3-rich foods or supplements may be a beneficial strategy for those suffering from migraines, though it is always advisable to consult with a healthcare professional before making significant changes to one's diet or supplement regimen.

Practical Tips for Increasing Omega-3 Intake

  • Dietary Sources: Incorporate fatty fish (such as salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, and hemp seeds into your diet.

  • Supplements: Consider omega-3 supplements, such as fish oil or algae oil, especially if dietary intake is insufficient.

  • Balance with Omega-6: Aim to balance your intake of omega-3s with omega-6 fatty acids to optimize the anti-inflammatory effects.

Conclusion

Omega fatty acids, particularly omega-3s, offer multiple benefits for migraine sufferers, including reduced frequency, severity, and duration of migraines. Their anti-inflammatory properties, improvements in vascular health, and modulation of neurotransmitters make them a valuable component of a comprehensive migraine management strategy. As always, it is advisable to consult with a healthcare provider before making significant changes to your diet or beginning new supplements.

The Benefits of Taking Omega Fatty Acids for Migraines

​

Taking omega fatty acids, especially omega-3s, can provide several benefits for individuals who suffer from migraines. Here’s a detailed look at how these benefits manifest:

1. Reduction in Migraine Frequency

Studies have shown that increasing omega-3 fatty acid intake can lead to a significant reduction in the number of migraine attacks. For instance, research has found that participants who consumed higher amounts of omega-3s experienced fewer migraine days per month compared to those who did not.

2. Decreased Migraine Severity

Omega-3 fatty acids can help decrease the intensity of migraine pain. Their anti-inflammatory properties help reduce the inflammatory processes that contribute to migraine severity. Consequently, those who increase their omega-3 intake often report milder migraines.

3. Shortened Duration of Migraine Attacks

In addition to reducing frequency and severity, omega-3 fatty acids may also help in shortening the duration of migraine episodes. This means that individuals might recover faster from a migraine when they regularly consume omega-3s.

4. Anti-inflammatory Effects

Omega-3 fatty acids, such as EPA and DHA, reduce the production of pro-inflammatory cytokines and eicosanoids. These anti-inflammatory effects can be particularly beneficial for migraine sufferers, as inflammation is a key component in the pathophysiology of migraines.

​

5. Improved Blood Flow and Vascular Health

Omega-3s improve endothelial function, leading to better blood flow and reduced blood vessel constriction. This is crucial since migraines are often linked to changes in blood flow in the brain. By enhancing vascular health, omega-3s can help prevent the vascular events that trigger migraines.

6. Modulation of Neurotransmitters

Omega-3 fatty acids influence the production and function of neurotransmitters, such as serotonin, which plays a role in mood regulation and pain perception. Adequate levels of serotonin can help mitigate migraine attacks and improve overall mood and well-being.

7. Reduction in Platelet Aggregation

Omega-3s reduce the tendency of blood platelets to clump together, thereby lowering the risk of clot formation. Since migraines can sometimes be linked to issues with blood clotting and vascular health, this property of omega-3s can be beneficial.

8. Enhanced Nervous System Function

Omega-3 fatty acids contribute to the maintenance of healthy nerve cell membranes and overall nervous system health. Healthy nerve cells can function more efficiently, potentially reducing the likelihood of migraine triggers.

9. Potential Preventative Role

Regular intake of omega-3s may play a preventative role, making migraines less likely to occur in the first place. By maintaining a balanced anti-inflammatory state and promoting vascular and neural health, omega-3s can help reduce the overall risk of developing migraines.

10. Minimal Side Effects

Compared to some migraine medications, omega-3 fatty acids have relatively few side effects. This makes them an attractive option for individuals seeking natural or complementary approaches to migraine management.

Screenshot 2024-11-15 145621.png

Recommended daily dosage of Omega Fatty Acids for migraine prevention

​

The recommended daily dosage of omega-3 fatty acids for migraine prevention is based on the specific amounts of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that have been studied for their efficacy. Here is the detailed information:

Recommended Daily Dosage for Migraine Prevention

  • EPA and DHA: The combined daily dosage of EPA and DHA for migraine prevention is typically around 1,000 to 2,000 mg per day. This dosage range is often used in clinical studies to evaluate the effects of omega-3 fatty acids on migraine frequency and severity.

Administration

  • Form: Omega-3 fatty acids can be taken in the form of fish oil supplements, krill oil, or algae oil (for a plant-based source of DHA).

  • Dosage Forms: It is important to check the label of the supplement to determine the exact amount of EPA and DHA per serving, as different products vary in their concentrations.

  • Timing: Omega-3 supplements are generally taken with meals to improve absorption and reduce the likelihood of gastrointestinal discomfort.

Sources of Omega-3 Fatty Acids

  • Fish Oil: Rich in EPA and DHA. Typical dosages for migraine prevention can be achieved with 1-2 capsules, depending on the concentration of EPA and DHA.

  • Krill Oil: Another good source of EPA and DHA, often considered to have better absorption due to its phospholipid structure.

  • Algae Oil: A plant-based source of DHA, suitable for vegetarians and vegans. Some products also contain EPA.

Duration of Use

  • Trial Period: It is recommended to take omega-3 supplements consistently for at least 2-3 months to evaluate their effectiveness in migraine prevention.

  • Long-term Use: Omega-3 fatty acids are generally safe for long-term use and can be continued if they prove effective in reducing migraine symptoms.

Safety and Side Effects

  • Safety: Omega-3 fatty acids are considered safe for most people. However, high doses (over 3,000 mg per day) should be taken with caution and under medical supervision.

  • Side Effects: Some possible side effects include fishy aftertaste, gastrointestinal discomfort, and, rarely, increased bleeding risk. Choosing high-quality supplements and taking them with meals can minimize these effects.

Screenshot 2024-11-15 151347.png

Consulting a Healthcare Provider

Before starting omega-3 supplementation, it is advisable to consult with a healthcare provider, especially if you are taking other medications or have underlying health conditions.

Conclusion

For migraine prevention, a daily dosage of 1,000 to 2,000 mg of combined EPA and DHA from omega-3 fatty acids is commonly recommended. This dosage range has been supported by research for its potential to reduce the frequency and severity of migraines. Always consult with a healthcare professional before starting any new supplementation regimen to ensure it is appropriate for your individual needs.

Omega Fatty Acids supplements for migraine prevention

​

Omega-3 fatty acids are commonly taken in supplement form to help prevent migraines due to their anti-inflammatory properties and potential to improve vascular health. Here are some of the best types of omega-3 fatty acid supplements for migraine prevention:

Types of Omega-3 Supplements

  1. Fish Oil Supplements

    • Contents: Typically contain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

    • Benefits: Widely available and well-researched, fish oil supplements are the most common source of omega-3s.

    • Examples: Nordic Naturals Ultimate Omega, Nature Made Fish Oil, NOW Foods Omega-3.

  2. Krill Oil Supplements

    • Contents: Contain EPA and DHA in phospholipid form, which may enhance absorption.

    • Benefits: Often considered to be better absorbed and more potent in smaller doses compared to fish oil.

    • Examples: MegaRed Krill Oil, Sports Research Antarctic Krill Oil.

  3. Algae Oil Supplements

    • Contents: A plant-based source of DHA and sometimes EPA.

    • Benefits: Suitable for vegetarians and vegans, and free from fishy aftertaste.

    • Examples: Ovega-3 Plant-Based Omega-3, Nordic Naturals Algae Omega.

Recommended Dosage

  • Combined EPA and DHA: Aim for a daily dosage of 1,000 to 2,000 mg of combined EPA and DHA for migraine prevention.

  • Check Labels: Ensure you check the supplement label to confirm the exact amounts of EPA and DHA per serving.

Quality Considerations

  • Purity: Look for supplements that are purified to remove contaminants like heavy metals, PCBs, and other toxins.

  • Certification: Choose supplements that have third-party testing or certification for quality and purity, such as USP (United States Pharmacopeia) or IFOS (International Fish Oil Standards).

  • Sustainability: Opt for products that source their ingredients sustainably, indicated by certifications like MSC (Marine Stewardship Council) for fish oil or non-GMO and vegan labels for algae oil.

Potential Side Effects

  • Common Side Effects: Fishy aftertaste, gastrointestinal discomfort, and mild nausea. Enteric-coated capsules can help mitigate these issues.

  • Rare Side Effects: Increased bleeding risk at very high doses (over 3,000 mg per day). Always consult with a healthcare provider if you have bleeding disorders or are on blood-thinning medications.

Examples of Quality Omega-3 Supplements

  1. Nordic Naturals Ultimate Omega

    • High concentration of EPA and DHA.

    • Certified by third-party organizations for purity and freshness.

  2. Nature Made Fish Oil

    • USP-verified for quality and purity.

    • Affordable and widely available.

  3. MegaRed Krill Oil

    • High absorption rate due to phospholipid structure.

    • Smaller capsule size and no fishy aftertaste.

  4. Ovega-3 Plant-Based Omega-3

    • Suitable for vegetarians and vegans.

    • Derived from sustainably sourced algae.

  5. Sports Research Antarctic Krill Oil

    • High potency and good absorption.

    • Certified sustainable and non-GMO.

Practical Tips

  • Consistency: Take your omega-3 supplement consistently every day, ideally with meals to enhance absorption and reduce gastrointestinal discomfort.

  • Consult Healthcare Provider: Especially if you have pre-existing health conditions, are pregnant or breastfeeding, or are taking other medications.

Conclusion

Omega-3 fatty acid supplements, particularly those containing EPA and DHA, can be an effective part of a migraine prevention strategy. Fish oil, krill oil, and algae oil are the most common sources. Aim for a daily dosage of 1,000 to 2,000 mg of combined EPA and DHA, and choose high-quality, certified products to ensure safety and effectiveness. Always consult with a healthcare professional before starting any new supplementation regimen.

Precautions and potential side effects of Omega FAtty Acids

​

Omega-3 fatty acids are generally safe for most people when taken within the recommended dosages. However, like any supplement, they can have potential side effects and interactions with other medications. Here are some precautions and possible side effects to be aware of:

Common Side Effects

  1. Gastrointestinal Issues

    • Symptoms: Nausea, indigestion, diarrhea, and stomach cramps.

    • Mitigation: Taking supplements with meals, starting with a lower dose and gradually increasing it, or opting for enteric-coated capsules can help reduce these side effects.

  2. Fishy Aftertaste and Burps

    • Symptoms: Fishy taste in the mouth, fishy burps.

    • Mitigation: Choosing high-quality, purified supplements, freezing the capsules, or taking them before meals can help minimize these issues.

  3. Bad Breath

    • Symptoms: Unpleasant breath odor.

    • Mitigation: Similar to fishy aftertaste, using enteric-coated capsules and taking them with meals can help.

Rare but Serious Side Effects

  1. Increased Bleeding Risk

    • Symptoms: Easy bruising, nosebleeds, prolonged bleeding from cuts.

    • Mitigation: Avoiding high doses (over 3,000 mg per day) and consulting with a healthcare provider if you have bleeding disorders or are taking blood-thinning medications like warfarin, aspirin, or other anticoagulants.

  2. Allergic Reactions

    • Symptoms: Rash, itching, swelling, severe dizziness, trouble breathing.

    • Mitigation: Seek immediate medical attention if any signs of an allergic reaction occur. People with fish or shellfish allergies should consider algae-based omega-3 supplements.

Interactions with Medications

  1. Anticoagulants and Antiplatelet Drugs

    • Omega-3s can enhance the effects of blood-thinning medications, increasing the risk of bleeding.

    • Consultation: Always discuss with your healthcare provider before starting omega-3 supplements if you are on blood thinners.

  2. Blood Pressure Medications

    • Omega-3s can lower blood pressure, which might be additive with blood pressure medications, potentially leading to hypotension.

    • Consultation: Monitor blood pressure regularly and consult with your healthcare provider.

  3. Diabetes Medications

    • Omega-3s may affect blood sugar levels. People with diabetes should monitor their blood sugar levels closely.

    • Consultation: Discuss with your healthcare provider if you have diabetes.

Precautions

  1. Pregnancy and Breastfeeding

    • Omega-3 fatty acids are generally safe and beneficial during pregnancy and breastfeeding. DHA is particularly important for fetal brain development.

    • Dosage: It is advisable to stick to recommended dosages and consult with a healthcare provider.

  2. Surgery

    • Due to the potential increased risk of bleeding, it is recommended to stop omega-3 supplements at least one week before scheduled surgery.

  3. Quality of Supplements

    • Choose high-quality, reputable brands that have been tested for purity and contaminants such as heavy metals, PCBs, and other toxins.

Tips for Safe Use

  • Follow Recommended Dosages: Do not exceed the recommended daily intake unless advised by a healthcare provider.

  • Choose the Right Form: Depending on dietary preferences and tolerances, select from fish oil, krill oil, or algae oil.

  • Monitor Health: Keep track of any new symptoms or side effects and report them to your healthcare provider.

  • Consult Healthcare Providers: Especially important if you have existing health conditions, are on medication, are pregnant, or are planning surgery.

Conclusion

While omega-3 fatty acids are beneficial for many aspects of health, including migraine prevention, it is essential to be aware of potential side effects and interactions. By following the recommended precautions and consulting with healthcare professionals, you can minimize risks and safely enjoy the benefits of omega-3 supplements.

bottom of page