July 2, 2021 — A diet rich in omega-3 fatty acids could reduce migraines, a small study suggests.
Researchers found that a diet high in omega-3 – which can be found in supplements and oily fish – could slash persistent headaches by two to four per month.
According to the NHS, a healthy, balanced diet should include at least two portions of fish a week, including one of oily fish. Oily fish – such as salmon and sardines – are particularly high in long-chain omega-3 fatty acids. Omega-3 has been shown to have a beneficial effect on the heart.
The new research, published in the British Medical Journal, involved 182 people (88 per cent of whom were women, with a typical age of 38), who suffered migraines on 5 to 20 days a month.
The women were split into three groups, with the amount of omega-3 fatty acids (eicosapentaenoic acid – EPA, and docosahexaenoic acid – DHA) varying according to the diet, while the omega-6 linoleic acid was also monitored.
One diet increased the amount of EPA and DHA to 1.5g per day and maintained linoleic acid at around 7 per cent of energy intake. A second diet increased EPA and DHA to 1.5g per day and decreased linoleic acid to less than 1.8 per cent of energy, while the other control diet maintained EPA and DHA at less than 150mg per day and linoleic acid at around 7 per cent of energy.