Exciting New Research on Omega-3s and Migraine
- cheryl warren
- Aug 19, 2022
- 3 min read
An exciting new study suggests that eating more fish may be helpful in preventing migraine attacks.
This compelling new research about omega-3's and migraine was lead by Christopher E. Ramsden, MD, at the National Institute on Aging. Dr. Ramsden is an expert on fat metabolism with a special interest on how fatty acids are metabolized and their influence on chronic pain and neurodegenerative conditions.
The study:
This study looked at 3 diets designed and provided by the research team for 16 weeks. In one group, the study participants were provided a diet high in omega 3s. This was done by giving them fish naturally high in EPA and DHA (1.5g per day).
In another study group, the participant’s diet had 2 important modifications. Their diet had the same fish naturally high in EPA and DHA (1.5g/day) but also was reduced in omega-6 fats from corn, soy, safflower and canola oil.
The third group was considered the control group. Their diet consisted of fish that was low in DHA and EPA (less than 150 mg/day) and an amount of omega-6s that is considered typical for Western diets.
The results:
Both groups with boosted fish oil enjoyed more migraine-free days. Those whose diet was manipulated only by increasing the DHA and EPA had an average of 2 fewer migraine days per month than those on the control diet.
What is so compelling is those who ate the diet higher in omega-3s but lower in omega-6s had an average of 4 fewer migraine days per month.
Four fewer migraine days per month!!
Not only did the diets being studied reduce headache and migraine days, the fish oil also helped reduce the severity of attacks. The participants tracked their symptom severity and duration and found that both were helped by the increase in dietary fish oil. They experienced a reduction in headache hours between 30% and 40%. They also decreased their acute medication use.
How does fish oil help with migraine?
Omega-3s have been show to reduce neuroinflammation as well as oxidative stress. They seem to have a neuroprotective role. However, certain Omega-6s seem to have the opposite neuroactive role and contribute to inflammation and pain.
Seafood sources high in fish oil:
In the study diet discussed above, they included 1.5 grams of fish oil each day. The following is a list of seafood sources highest in fish oil: salmon, mackerel, tuna, sardines, sea bass, herring, anchovies, halibut caviar, oysters and mussels.
Some examples of how to get 1.5 grams or more from seafood in a day would be one of the following:
*A can of albacore tuna for lunch, mussels marinara for dinner.
*shrimp cocktail for lunch, halibut for dinner along side Caesar salad with anchovies
*3 ounces of farmed salmon
Supplementing with fish oil capsules is also a good way to get your daily intake of omega-3's.
If you have frequent or chronic migraine, especially a chronic migraine condition such as hemiplegic migraine, adding fish oil daily can help reduce your migraine severity and frequency of attacks. Always check with your doctor first before adding anything new to your diet.
Source: https://www.migrainestrong.com/fish-oil-and-migraine-can-it-really-help/
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