Headache and migraine attacks are incredibly common, and many people want to reduce their reliance on painkillers. Certain supplements and foods work well with each of the major types of headache conditions.

Nearly half (47%) of men and women worldwide have experienced at least one headache or migraine attack in the past 12 months, according to the World Health Organization (WHO). Among the working age population, 50-75% have suffered from headaches within the past year, with 1 in 10 experiencing migraine.

While many people miss work to hole up in their bedrooms when attacks strike, others have to figure out ways to get through their day. Increasingly, patients are turning away from headache medication and toward food for relief.

Asparagus for migraine

Migraine pain is typically only on one side, sometimes occurring in conjunction with nausea or photosensitivity (a strong reaction to light).

Getting plenty of vitamin B2, a.k.a. riboflavin, drops frequency of excruciating attacks as much as 50%, explains TV’s Dr. Oz. “Riboflavin improves your brain’s energy metabolism and its muscle cells, protecting them and helping them maintain energy,” he says.

Strong sources include asparagus, crimini mushrooms, and quinoa. Get 400 mg per day.

Sweet potatoes for hormonal headaches

Similar to a migraine, a hormonal headache will typically strike just on one side. Experts believe that estrogen is largely responsible for the increased risk of migraine among women.

If you tend to get headaches each month, magnesium will help to settle your nerves. You want to ideally consume 450 mg per day from nutrient-rich food such as Swiss chard, spinach, and sweet potatoes.

Eggs for tension headaches

A tension headache, which feels like a headband of pressure, typically arises from chronic tightness in your neck and head muscles.

CoenzymeQ10 is a compound used for energy generation and maintenance of the cardiovascular system. It also can heal and bolster your mitochondria, allowing you to stave off migraine. Try to get 100 mg three times every day if you can, from items such as broccoli, eggs, and mackerel.

Pineapple for cold or flu headaches

When we get sick, we lose a lot of water and natural salt, leading to the dehydration that is a precursor for headaches.

To protect yourself, says Dr. Oz, “have one to two servings of water-rich fruit like watermelon, strawberries, grapefruit, cantaloupe and pineapples with at least one meal a day.”

Heal your head pain

Are you suffering from chronic headache or migraine pain? At Advanced Wellness and Rehab, we provide solutions for resolving painful health issues in a personalized and caring manner. View our New Patient Offer.