A diet rich in omega-3s could reduce migraines

A diet high in omega-3 fatty acids may reduce migraines, suggests a small study.

Researchers found that a diet high in omega-3s – which can be found in supplements and oily fish – could reduce persistent headaches by two to four per month.

According to the NHS, a healthy, balanced diet should include at least two servings of fish per week, including one of oily fish. Oily fish, such as salmon and sardines, are particularly high in long-chain omega-3 fatty acids. Omega-3s have been shown to have a beneficial effect on the heart.

The new research, published in the British medical journal, concerned 182 people (88% of them women, with a typical age of 38 years), who suffered from migraines 5 to 20 days per month.

The women were divided into three groups, the amount of omega-3 fatty acids (eicosapentaenoic acid – EPA and docosahexaenoic acid – DHA) varying depending on the diet, while omega-6 linoleic acid was also monitored.

Dieting increased the amount of EPA and DHA to 1.5g per day and kept linoleic acid at around 7% of energy intake. A second diet increased EPA and DHA to 1.5g per day and reduced linoleic acid to less than 1.8% of energy, while the other control diet maintained the EPA and DHA at less than 150 mg per day and linoleic acid at about 7% of energy. .

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The diets were chosen because previous research has suggested that omega-3 fatty acids are associated with pain-relieving effects, while omega-6 fatty acids can make pain worse and cause migraines.

During the trial, participants were given oil and butter formulations and protein foods, including fish, needed to meet fatty acid goals. They also performed a headache impact test regarding their quality of life. Headache frequency was assessed daily using an electronic diary.

The results showed that the frequency of headaches was statistically significantly reduced in the two groups following a diet rich in omega-3s.

The high omega-3 diet was associated with a reduction of 1.3 hours of headaches per day and two days of headaches per month. Meanwhile, the high omega-3, low omega-6 diet group saw a reduction of 1.7 hours of headaches per day and four days of headaches per month.

Women in the omega-3 rich groups also reported shorter and less severe headaches than those in the control group.

Experts, including from the University of North Carolina, said there were limitations to the study, including that it was limited to relatively young women.

But they added, “Although the diets did not significantly improve quality of life, they produced large and robust reductions in the frequency and severity of headaches compared to the control diet. This study provides a biologically plausible demonstration that pain can be treated with targeted dietary modifications in humans.

“Collective findings suggest causal mechanisms linking fatty acids (omega-3) and (omega-6) to [pain regulation], and open the door to new approaches to manage chronic pain in humans.

In a related editorial, Rebecca Burch, of Brigham and Women’s Hospital in the United States, said the findings support recommending an omega-3 diet for patients in clinical practice.

She said the results “bring us one step closer to a goal long sought by headache patients and those who care for them: a migraine diet backed by strong clinical trial results.”

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