European Migraine Day of Action: How Food, Drinks, and Supplements Can Help Fight Migraines

Every 12th of September, European Migraine Day of Action shines a spotlight on a condition that affects millions of people across the continent. 

Migraines are far more than “just a headache” – they can be debilitating, causing pain, nausea, light sensitivity, and even visual disturbances.

 As my wife and I are both migraine sufferers we have personal experience of them. 

While medical treatment and lifestyle adjustments are essential, many people also find relief by paying attention to what they eat and drink.

On this awareness day, let’s explore how food, beverages, and supplements can play a role in migraine management.

Foods That Can Help Prevent Migraines

Magnesium-rich foods

Low magnesium levels have been linked to migraines. Foods such as spinach, kale, pumpkin seeds, almonds, and avocados are excellent natural sources.

Omega-3 fatty acids

Found in salmon, sardines, flaxseeds, and walnuts, omega-3s help reduce inflammation, which may ease migraine frequency and severity.

Whole grains

Oats, brown rice, and quinoa provide steady energy release and help prevent sudden blood sugar dips that can trigger attacks.

Leafy greens

Rich in folate and other B vitamins, greens like broccoli, kale, and romaine lettuce may support brain health and reduce migraine risk.

Drinks That May Reduce Migraine Frequency

Water

Dehydration is a common migraine trigger. Regular water intake throughout the day is one of the simplest and most effective preventative measures.

Ginger tea

Known for its anti-nausea and anti-inflammatory properties, ginger tea can be soothing during the early stages of a migraine.

Peppermint tea

Peppermint is often used to relieve tension headaches and may provide comfort for some migraine sufferers.

Caffeine in moderation

For some people, a small amount of caffeine (such as green tea or coffee) can ease early migraine symptoms. However, excessive intake or withdrawal may worsen them, so balance is key. I find a can of chilled Cola really helpful.

Supplements to Consider

Before starting any supplements, it’s always best to consult a healthcare professional. However, several have shown promise in migraine prevention:

Magnesium – Often recommended for reducing both frequency and severity of migraines.

Riboflavin (Vitamin B2) – May help decrease the number of migraine attacks when taken daily.

Coenzyme Q10 – Supports energy production in cells and may lower migraine frequency.

Feverfew – A traditional herbal remedy that some studies suggest can reduce migraine occurrence.

Foods and Drinks Best Avoided

While some foods can help, others may trigger attacks for certain individuals. Common culprits include:

Aged cheeses

Processed meats (containing nitrates/nitrites)

Chocolate

Alcohol (particularly red wine)

Artificial sweeteners like aspartame

Since triggers vary, keeping a migraine diary can help identify personal patterns.

Taking Action on Migraine Day

European Migraine Day of Action is not just about awareness – it’s about empowering people to make small changes that can lead to big improvements. Simple dietary shifts, hydration, and supportive supplements, alongside medical advice, may help reduce the burden of migraines.

If you or someone you love suffers from migraines, today is a good day to:

Learn more about dietary triggers and helpers.

Share experiences with friends, family, or support groups.

Speak to a healthcare professional about nutrition and supplements.

Migraines might not be curable yet, but with knowledge and proactive choices, life can be made a little easier.