Migraine Supplements: Omega-3 Fights Stress and Improves Sleep Quality
For migraine sufferers, increasing Omega-3 intake may help reduce attack frequency while lowering stress and improving sleep quality. When diet alone isn't enough, supplements can help.
A good dose of Omega-3s could improve life for migraine sufferers. New evidence supporting these fats' benefits - common ingredients in many supplements - comes from a University of North Carolina study published in Frontiers in Pain Research led by Keturah Faurot.
Faurot's team found increased Omega-3 consumption may improve sleep quality and reduce perceived pain in migraine patients, helping them feel healthier.
These findings open new perspectives for managing this widespread, debilitating condition. The Italian Neurological Society reports migraines affect 32.9% of women and 13% of men.
Migraine: A Complex Problem
Migraine is a complex disorder involving malfunctioning pain-control mechanisms that activate the trigeminal nerve system in genetically predisposed individuals. Different types exist (with/without aura, chronic, probable) classified by international criteria.
Pain may accompany visual/sensory disturbances, nausea/vomiting, with quality of life often impaired by stress, insomnia, anxiety or headache-related depression.
While painkillers, antiemetics and preventive medications exist, side effects remain problematic. For treatment-resistant cases, non-pharmacological approaches are highly desirable.
Omega-3s' Potential Against Migraine
Dietary adjustments may help, particularly regarding fat intake. Theoretically, reducing pain-promoting Omega-6s while increasing pain-relieving Omega-3s could prove beneficial. EPA and DHA derivatives - abundant in fish and marine oils (fish, cod liver, krill, microalgae) - possess analgesic properties.
Scientific support exists: a 2013 Pain journal study found increasing Omega-3s while reducing Omega-6s decreased chronic headache frequency after 12 weeks. Omega-6 reduction alone proved insufficient, highlighting Omega-3s' crucial role.
A 2021 BMJ study also linked increased Omega-3s to reduced headache frequency, noting:
- Omega-3s may reduce migraine severity
- Combining increased Omega-3s with decreased Omega-6s yields greater benefits
- Modifying these fats alters blood levels of pain-related derivatives
Faurot's recent study involved 182 adults experiencing 5-20 monthly migraine attacks, divided into three groups:
- High Omega-3, low Omega-6 diet
- High Omega-3, medium Omega-6 diet
- Control group (medium Omega-3 and Omega-6)
After 16 weeks, both Omega-3-rich diets reduced pain and its life interference while improving perceived stress, sleep quality and health versus controls.
Researchers concluded: "Our findings support the hypothesis that migraine symptoms may respond to specific dietary fat modifications" and suggest "increasing dietary Omega-3s, with or without Omega-6 reduction, represents a reasonable additional approach for reducing migraine-associated symptoms."
How to Increase Omega-3 Intake
Omega-3s occur naturally in fish and some plants (walnuts, flaxseeds). However, only fish provides biologically active EPA/DHA that yield pain-relieving compounds; plant sources contain ALA, which humans convert inefficiently to EPA/DHA. Thus, eating more oily fish (anchovies, sardines) remains the best strategy.
For those unable to consume fish (allergies, vegan diets), marine-derived supplements providing EPA/DHA offer an effective alternative. Discover more benefits on Omegor's Blog!
References:
Faurot KR, Park J, Miller V, Honvoh G, Domeniciello A, Mann JD, Gaylord SA, Lynch CE, Palsson O, Ramsden CE, MacIntosh BA, Horowitz M, Zamora D. Dietary fatty acids improve perceived sleep quality, stress, and health in migraine: a secondary analysis of a randomized controlled trial. Front Pain Res (Lausanne). 2023 Oct 25;4:1231054. doi: 10.3389/fpain.2023.1231054
Italian Neurological Society. Disease sheets. Headaches. Last accessed 02/28/25
