Not too long ago, natural remedies for migraine were often seen as “alternatives” to be tried only if medications failed. But today, headache specialists agree that the most successful strategy for migraine management is an integrated, complementary approach that pairs natural remedies with conventional medicine.
These natural options are not meant to replace any of your medications, but when used alongside your meds and other integrative approaches, they can create a synergistic effect and possibly lead to fewer and maybe less severe attacks.
This can be comforting to know, especially when it seems like your medications aren’t working, or the side effects are too much, and you feel like you’re out of options. There are dozens of documented natural remedies for migraine, including supplements, herbs, lifestyle adjustments, and environmental adjustments (think dark rooms and green light).
Here are 27 of the most well-studied remedies:
Evidence-Based Vitamin and Mineral Supplements
It’s important to note that not all supplements are suitable for everyone, as some have potential side effects, and it’s recommended you talk to your doctor about incorporating these into your treatment plan.
The three most evidence-based supplements that are “strongly recommended” by headache specialists include:
1. Magnesium
Though recommended in oral form as a preventive supplement, it can also be absorbed through the skin in an Epsom salts bath or as a topical cream or ointment, but there is less evidence for these methods. Some hospitals also administer intravenous (IV) magnesium in the emergency room for relief.
There are many different types of magnesium supplements, and your doctor can help you figure out which is best for you, depending on your individual needs.
2. Riboflavin (Vitamin B2)
3. CoQ10
CoQ10 also helps maximize the body’s ability to use vitamins C and E, and it works alongside vitamin B2 to boost energy, according to Robert Bonakdar, MD, director of pain management at the Scripps Center for Integrative Medicine in San Diego.
“The term ‘Co’ is very fitting in that CoQ10 really functions as a team player, possibly more than any other nutrient,” says Dr. Bonakdar.
4. Vitamin D
Vitamin D plays an essential role in producing serotonin and minimizing oxidative stress, both of which can affect the migraine brain. It has been proposed that low vitamin D levels may contribute to migraine attacks, which involve inflammation. Vitamin D also helps the body absorb magnesium.
Vitamin D comes in two structural forms: D2 and D3. Vitamin D2 is found in fortified foods and plants. Vitamin D3 is found in fortified foods and can also be derived from sun exposure.
5. Omega-3s
Recent evidence has suggested that a diet rich in omega-3 fatty acids can significantly reduce the frequency and intensity of migraine attacks. Found in foods like fatty fish, flaxseed, chia seeds, walnuts, and dark leafy greens, omega-3s are associated with anti-inflammatory and pain-blocking effects.
If you cannot get enough omega-3s through diet, fish oil or krill oil supplements are options. Krill oil is noted for being more readily absorbed and having less of a fishy aftertaste.
Herbal Remedies: What Does the Science Say?
Many people turn to certain herbal remedies for migraine, but it’s important to note that some, like butterbur, may have dangerous side effects and have the potential for liver toxicity. Others are not well studied for their safety or efficacy, so it’s best to discuss with your doctor if you’re considering using them. However, there are a few plant-based remedies that have some evidence for migraine:
6. Feverfew
The name of this flowery herb comes from the Latin word febrifugia, which means “fever reducer.” Feverfew contains a number of anti-inflammatory compounds, including parthenolide, which has been shown to reduce migraine in clinical trials.
It’s available in liquid, tea, and capsule form, and is not meant to be used as an acute treatment. The existing data focuses on episodic migraine, and there is limited data on how feverfew affects chronic daily migraine. Those who are allergic to the daisy family (chamomile, ragweed, or yarrow) should avoid feverfew.
7. Ginger
While ginger may not get rid of a migraine attack completely, it can help manage migraine symptoms, like nausea. It also has other benefits, including antioxidant and anti-inflammatory effects, and lowers prostaglandins, which are hormone-like chemicals in the body that can lead to pain and inflammation.
While you can eat fresh ginger raw, it can also be found in capsule form, as chews or candies, or as a soothing tea.
8. Turmeric
Its active compound, curcumin, has potent anti-inflammatory and antioxidant properties, and can also help with other conditions that often go hand in hand with migraine, including fibromyalgia, fatigue, and brain fog, says Bonakdar.
Though turmeric has a lot of health benefits on its own, it works best when added as a complementary treatment to your other tools.
“Turmeric is a promising natural anti-inflammatory that may help prevent migraine,” says Lauren Natbony, MD, medical director of Integrative Headache Medicine of New York, and assistant clinical professor of neurology at the Icahn School of Medicine at Mount Sinai in New York. “However, it is not a stand-alone treatment,” she says. “For migraine patients, turmeric may work best as part of a broader integrative approach that includes established treatments such as medications, other supplements, and lifestyle modifications.”
The root can be bought whole or dried and ground as a spice, and added to smoothies or steeped in hot water as a tea. It can also be found in tinctures.
But to consume a therapeutic dose — around 500 milligrams (mg) to 1,000 mg, according to Bonakdar — it’s best to take turmeric in supplement form.
Lifestyle as Medicine: Sowing Your SEEDS
9. Sleep
“Quality sleep stabilizes the brain’s pain regulation systems and reduces neural excitability, which is essential in preventing migraine attacks,” says Dr. Natbony. She also says it can improve “cognitive function and emotional resilience, which can lessen the impact of common migraine triggers such as stress and fatigue.”
Much like how you reset your phone, sleep is kind of a restart for your brain, as it resets neurotransmitter systems and helps remove toxic waste from the brain, thus reducing inflammation.
It’s important to address any potential sleep issues, like insomnia or sleep apnea, with your doctor. Cognitive behavioral therapy targeted for insomnia (CBT-I) has been shown to reduce migraine intensity and frequency.
Strategies to improve sleep include:
- Reducing caffeine intake and avoiding alcohol at least eight hours before bed
- Establishing a relaxing bedtime routine that includes staying screen free for two hours before bed
- Using breathing exercises or journaling to “empty your brain” before sleep
- Being careful with napping during the day
- Investing in a good-quality pillow and considering these sleep aids for a good night’s rest
10. Exercise
Some people fear that exercise will trigger an attack. But unless you have a type of headache known as primary exercise headache (sometimes called exertion headache), there is actually a low correlation between exercise and migraine attacks, according to research.
The key is to start slow, aiming for 30 to 60 minutes three to five times a week. This can be broken up in 20-minute intervals. And the good news for those with a sedentary lifestyle, which is common in the migraine community due to pain, fatigue, and other limiting factors, is that light to moderate exercise for less than 20 minutes has shown to still be beneficial.
11. Eat
Many people with migraine avoid certain foods and beverages that can trigger attacks. And while there are common food triggers, such as red wine, artificial sweeteners, and monosodium glutamate (MSG), a better strategy might be to focus on migraine-friendly foods that can help prevent migraine.
“There are many more ways that diet can be therapeutic as opposed to triggering for migraine,” says Bonakdar. “This concept in general can be helpful in ‘de-villainizing’ nutrition and diet. Looking at nutrition as a foundation support first and foremost is a positive way to view it.”
That said, many people do find certain diets helpful, such as the keto diet, the Mediterranean diet, or a low-sodium diet. A number of elimination diets have also been studied for their effects on headache and migraine, including low-histamine, low-tyramine, or gluten-free diets.
And while not technically part of the SEEDS mnemonic (though some think of the “D” for “drink”), staying hydrated is also key to migraine prevention. About one-third of people with migraine say dehydration is a trigger for their attacks, and for some, even the slightest hint of dehydration can lead to a debilitating attack.
A general rule of thumb for water intake is to drink at least half of your body weight in ounces. So, if you’re a 160-pound person, you should be drinking 80 ounces (oz) of water per day. You may need more than that, especially if you’re losing fluids due to intense exercise, hot or humid weather, or illness. In these circumstances, consider adding migraine-friendly electrolyte supplements.
12. Diary
A headache diary is an important part of migraine management, as it can help both you and your healthcare provider accurately diagnose and monitor your treatment plan. Whether you use an old-school paper diary or one of the many migraine tracking apps available, track when your attacks happen, the severity and symptoms you experience, medications you took, as well as anything you ate, drank, or did leading up to it. Both patients and physicians have reported improved communication through use of a diary.
13. Stress Management
Stress is one of the most commonly reported migraine triggers, and, unfortunately, it can be hard to avoid. But there are many evidence-based behavioral techniques for stress management that can help change your body’s response to it, including CBT, biofeedback, mindfulness, and relaxation techniques. (See numbers 23, 24, and 25.)
Acute Comfort Measures
14. Neuromodulation Devices
Noninvasive neuromodulation devices are safe and effective tools for many people with migraine. Currently, six such devices are available for either the acute or preventive (or sometimes both) treatment of migraine:
15. Cold Therapy
Cold therapy is an incredibly effective, economic, and reusable way to relieve pain for many. Wearable ice packs and headache hats are among the most popular natural remedies in the migraine community.
16. Green Light Therapy
It has also shown promise for helping other conditions that often go hand in hand with migraine, including fibromyalgia, anxiety, neuropathy, and chronic musculoskeletal pain.
The Allay Lamp is one way to bathe in this well-studied narrow band of green light, or a more cost-effective option is the NorbRELIEF light bulbs, which can be installed in an existing lamp.
17. Darkness and Sensory Deprivation
Retreating to a dark, quiet room is probably the most natural thing to do when you’re experiencing a migraine attack. But when you can’t do that, the next best thing might be to invest in a pair of migraine glasses, which also are a must for those with light sensitivity. Other tools include blackout curtains, and enabling settings on your tech like “Dark Mode” and “Night Shift” that take down the light emitted from screens.
18. Menthol and Mint
The cooling sensation from topical menthol rubs is comforting to many people during the early stages of a migraine attack. Menthol is the main active ingredient in peppermint. Whether you inhale it, apply it, or ingest it, there’s growing evidence that menthol for migraine is just as effective as over-the-counter (OTC) meds to treat an attack in the early stages. Researchers believe that peppermint may stimulate inflamed nerve cells to activate a protein that counteracts the inflammation connected to headache attacks.
19. Medical Cannabis and CBD Oil
Now that it’s legal in many states, medical marijuana or cannabidiol (CBD) is an intriguing treatment option for migraine and cluster headache. Evidence is still preliminary but promising.
20. Essential Oils
While they probably won’t abort an attack, some studies suggest essential oils for migraine may have power beyond smelling nice. Aromatherapy can be used to combat nausea, anxiety, sleeplessness, and even some of the pain that comes with a migraine attack.
Mind-Body and Movement Practices
A brain under stress is more likely to get hit with a migraine attack. Integrating mind-body practices into your migraine management strategy can be a powerful tool for cultivating calm, reducing pain perception, and improving your quality of life. While these techniques don’t cure migraine, they can empower you to shift your relationship with pain.
21. Acupuncture and Acupressure
Acupressure works in a similar way, with at least 14 identified pressure points to abort an attack.
22. Massage
Massage therapy is a natural, nonmedicinal remedy for migraine that can be used virtually anytime and anywhere. It can help with the neck pain and muscle tension that many people with migraine experience.
Regular sessions with a skilled practitioner are best, but self-massage can also offer soothing relief from the comfort of your own home.
23. Biofeedback and Cognitive Behavioral Therapy
Biofeedback is a nondrug, noninvasive behavioral therapy that encourages you to gain awareness and control over physiological processes in your body, such as heart rate, skin temperature, muscle tension, or breathing patterns.
One of the most well-researched biobehavioral therapies for migraine, biofeedback for migraine and tension-type headaches is backed up by over 500 studies.
This empowering tool can also be effective for managing some of the other conditions that come with migraine, such as anxiety, depression, stress, and trouble sleeping.
Your healthcare provider can refer you to a biofeedback practitioner, but at-home biofeedback is another option that’s easier than ever, thanks to a number of apps that can be used with smartphones or wearable devices. This approach is part of an emerging field known as digital therapeutics.
24. Mindfulness Meditation
Mindfulness meditation is the practice of sitting quietly, watching your breath, and noticing when your mind wanders. Research has shown that mindfulness meditation is a safe, natural therapy with positive outcomes in headache duration, disability, self‐efficacy, and mindfulness.
If you’re new to this technique, you can start with a therapist trained in chronic pain and then practice on your own with the help of meditation apps.
25. Relaxation Exercises and Deep Breathing
Relaxation exercises like progressive muscle relaxation, breathing exercises, and guided imagery activate the body’s natural relaxation response. Over time, deep relaxation reverses many of the stress responses (think: a clenched jaw, tight shoulders) that can trigger headache. Deep breathing is one of the few simple, free, and natural headache remedies.
26. Tai Chi
The ancient Chinese practice of tai chi combines slow movements with deep breathing. Part meditation, part exercise, tai chi has been shown to calm the body’s fight-or-flight response, leading to a wide range of health benefits. It also has proven effects on mood, fatigue, quality of life, and sleep. More gentle than aerobic exercise, tai chi is safe for all ages and fitness levels. It’s also easier to stick to a practice that does not exacerbate symptoms, and consistency is key when it comes to exercise and mindfulness.
27. Yoga
An Eastern tradition practiced worldwide, yoga combines the breath work of meditation with body movement. Yoga is highly effective for reducing stress and calming the nervous system. Richard Lipton, MD, headache specialist and director of the Montefiore Headache Center in New York, practices yoga himself and recommends it to his patients.
“Relaxation methods are an effective preventive strategy, particularly for people who have stress-related migraine,” he says. “I do yoga myself a few times a week and love it, and the stress-reduction benefits of yoga or cognitive behavioral therapy or biofeedback may not only help prevent migraine, but help promote successful brain aging as well.”
Navigating Natural Remedies Safely
Just because something is natural, it doesn’t necessarily mean it’s always safe. Here are some tips on safely incorporating some of these methods into your migraine management plan:
- Educate yourself. Before adopting any health approach, research its safety and proven effectiveness.
- Talk to your doctor. Discuss the information with your healthcare providers before making a decision.
- Choose practitioners wisely. Select a complementary health practitioner, such as an acupuncturist, as carefully as you would a conventional healthcare provider.
- Be aware of side effects and interactions. Before using any dietary supplement or herbal product, make sure you find out about potential side effects or interactions with medications you may be taking. Some supplements may thin the blood or interact with antidepressants or other medications. Natural remedies for children, or during pregnancy or breastfeeding, should also be discussed with your doctor.
- Keep your health team in the loop. Ensure all your healthcare providers — both complementary and conventional — are aware of every health approach you use. Providing them with a complete overview of your health management practices promotes coordinated and safe care.
- Quality control. For supplements, look for third-party verification seals of approval on the label, such as USP (United States Pharmacopeia), NSF (National Sanitation Foundation), or ConsumerLab.com to confirm that the product has been made with good manufacturing practices.
- Give it time. When trying any new supplement or remedy, give it at least two to three months to determine whether it’s working for you.
Final Thoughts
Headache specialists agree that the most successful strategy for migraine management is an integrated, complementary approach that pairs natural remedies with conventional medicine. There are dozens of evidence-based natural remedies available to add to your treatment toolbox. From supplements and SEEDS (Sleep, Exercise, Eat, Diary, Stress) to mind-body practices and measures for acute relief, there are numerous ways to build a personalized and proactive management plan.
Always consult with your healthcare provider about potential side effects or interactions, choose quality-controlled supplements, and remember to give any new treatment at least two to three months to determine its true effectiveness.
Migraine management is a highly individual process, and with education and perseverance, you can find the unique combination of remedies that works for you.