Reducing omega-6 consumption (linoleic acid from vegetable oils) while increasing omega-3 consumption (fatty fish) can halve the frequency and intensity of migraines through the release of natural pain-regulating molecules.

noli's read

This advice is based on a leading randomized clinical trial (RCT) conducted by researcher Ramsden and his team, published in the scientific journal The BMJ in 2021. The results confirm that a targeted adjustment of dietary fats promotes the production of oxylipins, molecules that help naturally moderate pain sensitivity. Specifically, participants who reduced their omega-6s and increased their omega-3s saw their number of painful days decrease by 4 days per month (a drop of approximately 30% to 40%), which is twice the reduction seen in the group that only increased their omega-3s. The claim of relief being cut "in half" therefore proves slightly optimistic compared to the data measured in the clinic. Finally, the study notes that while the number of attacks decreases in a measurable way, the perceived positive impact on well-being and overall quality of life did not show a statistically significant difference compared to the control group.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3foundmyfitness.com/topics