Tension headaches, also known as stress headaches or muscle contraction headaches, are the most common type of headache. The pain associated with a tension headache is often likened to a band or vice being tightened around the entire head. Fortunately, tension headaches, although debilitating, are not medically dangerous and usually respond well to treatment. In combination with a sensible lifestyle and balanced diet, ensuring an adequate intake of B vitamins may be of important benefit if you suffer from tension headaches.
Step 1
Eat a balanced diet. The B vitamins work in synergy with a range of other vitamins and minerals. Eat as wide a range of foods as possible and follow the recommendations of "Dietary guidelines for Americans, 2010" to ensure that all your nutritional bases are covered.
Step 2
Consume adequate vitamin B1. Stress and tiredness can make you more prone to tension headaches and deficiency of vitamin B1 causes weakness and fatigue. Eat foods rich in vitamin B1, such as fortified bread and cereal, pork and whole grains, as part of your balanced diet.
Step 3
Supplement with vitamin B2. M. Woodhouse reports in the "Australian Family Physician" that there is evidence for the role of vitamin B2 in the treatment of headaches. Choose a supplement that covers your RDA of 1.3mg for men and 1.0mg for women.
Step 4
Take a vitamin B3 supplement. According to a review conducted by researchers at The Canadian College of Naturopathic Medicine, vitamin B3 may be of benefit if you suffer from tension headaches. If you are a man, take 16mg a day if you are a woman, take 14mg a day.
Step 5
Increase your intake of vitamin B5. Medline Plus reports that many people use vitamin B5 protect against stress and anxiety and to treat headaches. Include eggs, milk and legumes in your diet to ensure a sufficient supply of vitamin B5.
Step 6
Optimize your intake of vitamin B6. Headache sufferers often use vitamin B6 to help their condition. Use a supplement and consume good sources of vitamin B6, such as beans and fish, to help you meet the RDA 1.3mg.
Step 7
Avoid vitamin B12 deficiency. Frequent headaches can be a sign that you are lacking vitamin B12. Animal products are typically the best sources of vitamin B12 and you can help protect your vitamin B12 status by including salmon, clams, liver and beef in your diet. Use fortified bread and cereals if you are vegetarian.
Tips and Warnings
- Use a vitamin B complex supplement as a convenient insurance policy against an inadequate intake of B vitamins.
- Please consult your physician if you suffer frequent headaches.
References
- Medline Plus: Tension Headache
- Medline Plus: Thiamine
- "Australian Family Physician"; Migraine and Tension Headache--A Complementary and Alternative Medicine Approach; M. Woolhouse; August 2005
- "Nutrition Journal"; The Treatment of Migraines and Tension-Type Headaches with Intravenous and Oral Niacin (Nicotinic Acid): Systematic Review of the Literature; J. Prousky, et al.; January 2005
- Medline Plus: Pantothenic Acid (Vitamin B5)
- Medline Plus: Pyrodoxine (Vitamin B6)
