Published on June 5, 2024

Research shows that omega-3 fatty acids, magnesium, and vitamin D may be helpful for those suffering from migraines and headaches

Key Points

  • Published studies show how omega-3 fatty acids can help reduce headache frequency and severity, even outperforming other treatments and migraine medications
  • Magnesium intake has been linked to migraine frequency and intensity
  • Higher doses of vitamin D has helped many to successfully manage cluster and migraine headaches


Migraines are among the most common chronic diseases worldwide, with many migraine sufferers experiencing high levels of pain and even disability, despite the use of medications. In fact, current pharmacologic treatments for migraine have been shown to have limited efficacy, poor response rates, and concerning safety profiles.

Several studies have shown that specific nutrients can be very beneficial for migraine and headache sufferers, including vitamin D, magnesium, and omega-3 fatty acids. In fact, a 2024 meta-analysis combining data from 40 randomized controlled trials showed that high doses of the omega-3 fatty acids DHA and EPA were best at decreasing the frequency and severity of migraines compared to other treatments.

Share these studies with others in June for National Migraine and Headache Awareness Month! What you share could make a difference in the lives of others.

New Meta-analysis Shows High Dose Omega-3s Outperform Migraine Medications

Key Points

  • A 2024 network meta-analysis analyzed data from 40 randomized controlled trials (RCTs) involving participants with either episodic or chronic migraines; a total of 6,616 participants with an average age of 35 years old was included in the study
  • The study found the highest decrease in migraine frequency and severity among those supplementing with high-dose EPA+DHA supplements (1500 mg/day of EPA+DHA or higher), as well as the best acceptability rates compared to other treatments

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Increased Omega-3 Intake Shown to Reduce Headache Frequency and Severity

Key Points

  • A previous study by Ramsden et al. found that both intake and blood levels of omega-3 and omega-6 fatty acids significantly affected migraines
  • Migraine sufferers receiving 1.5 mg/day of EPA+DHA in their diet for 16 weeks had significantly decreased frequency and severity of headaches compared to the control group
  • Higher blood levels of EPA and DHA were significantly related to less time with a headache per day, while higher levels of LA and a higher AA:EPA Ratio were significantly related to more time with a headache per day

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Magnesium Linked to Reduced Migraine Frequency and Intensity

Studies have shown that magnesium can help relieve migraine symptoms and reduce their frequency. A 2016 meta-analysis of 21 studies found that intravenous magnesium significantly alleviated acute migraine symptoms by about 75% both immediately (15-45 minutes) and longer term (24 hours). Oral magnesium, used for migraine prevention, was found to significantly reduce the frequency of migraines by 80% and the intensity of migraines by 78%.

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Migraine and Cluster Headaches Helped with Vitamin D

The “Vitamin D Anti Inflammatory Regimen,” discussed in a video interview with Dr. Bruce Holis, has helped many to successfully manage their cluster and migraine headaches. It includes doses of vitamin D to achieve levels above 100 ng/ml (250 nmol/L), along with magnesium supplementation and monitoring for any signs of toxicity. As stated by host Craig Stewart, “It is my hope sufferers will watch this and realize it is a safe and effective treatment option and everyone realizes the importance of maintaining physiological levels of Vitamin D.” This video is definitely worth the watch!

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Make Sure You Are Getting Enough Vitamin D and Other Important Nutrients – Test At Home!

Having and maintaining healthy vitamin D levels and other nutrient levels can help improve your health now and for your future. Choose which additional nutrients to measure, such as your omega-3s and essential minerals including magnesium and zinc, by creating your custom home test kit today. Take steps to improve the status of each of these measurements to benefit your overall health. With measurement you can then determine how much is needed and steps to achieve your goals.  You can also track your own intakes, symptoms and results to see what works best for YOU.

Enroll in D*action and Test Your Levels Today!

How Can You Use this Information for YOUR Health?

Having and maintaining healthy vitamin D and other nutrient levels can help improve your health now and for your future. Measuring is the only way to make sure you are getting enough!

STEP 1 Order your at-home blood spot test kit to measure vitamin D and other nutrients of concern to you, such as omega-3s, magnesium, essential and toxic elements (zinc, copper, selenium, lead, cadmium, mercury); include hsCRP as a marker of inflammation or HbA1c for blood sugar health

STEP 2 Answer the online questionnaire as part of the GrassrootsHealth study

STEP 3 Using our educational materials and tools (such as our dose calculators), assess your results to determine if you are in your desired target range or if actions should be taken to get there

STEP 4 After 3-6 months of implementing your changes, re-test to see if you have achieved your target level(s)

Enroll in D*action and Build Your Custom Test Kit!