Headaches typically occur when the blood vessels in your brain dilate or constrict. Approximately 3 percent of women and 9 percent of men experience sinus, tension or migraine headaches, according to James Balch, M.D. and Phyllis Balch, C.N.C., authors of "Prescription for Nutritional Healing." Stress, medication overuse, tumors, irregular sleep patterns and hypertension can contribute to the onset of a headache. Symptoms may include nausea, vomiting, a dull, achy feeling in your head, a sensation of head pressure, debilitating pain and extreme sensitivity to light and sound. Certain vitamins may help reduce your risk of headaches.
Vitamin B-2
Vitamin B-2, also known as riboflavin, strengthens your immune system and eliminates toxins from your body that can trigger headaches, according to Annette Natow, Ph.D., R.D., author of "The Vitamin and Mineral Food Counter." Dr. Natow adds that vitamin B-2 improves nervous system function, decreases oxidative stress in your body, prevents headache pain, repairs small brain-cell deficiencies, improves blood flow and oxygen to your brain and lowers your risk of chronic headaches and migraines. Foods rich in vitamin B-2 include milk, yogurt, eggs, cheese, collard greens, spinach, almonds, liver, poultry, wild rice and soybeans.
Vitamin B-12
Vitamin B-12, also known as cobalamin, boosts immune system function, repairs broken blood vessels in your brain, eliminates oxidative stress from your body, regulates blood vessel dilation and constriction, transports blood and oxygen to your brain cells and tissues, decreases brain tissue inflammation and lowers your risk of chronic headaches, according to Burt Berkson, M.D., Ph.D., author of "All About B Vitamins." Foods rich in vitamin B-12 include oysters, liver, mackerel, tuna, herring, crab, beef, parmesan cheese, mozzarella cheese, lamb and eggs.
Vitamin C
Vitamin C is an antioxidant that improves immune system function and protects your brain from damaging free radicals that can trigger headaches, according to Harold Silverman, M.D., author of "The Vitamin Book." Dr. Silverman adds that vitamin C hydrates your body, increases blood circulation to your brain tissues and cells, repairs blood vessel damage, decreases brain tissue inflammation, eliminates oxidative stress from your body and lowers your risk of chronic headaches. Foods rich in vitamin C include strawberries, blackberries, papaya, sweet red peppers, Swiss chard, cantaloupes, collard greens, apples, bananas, guava, kiwi and cherries.
Magnesium
Magnesium is a mineral that eliminates "brain fog," reduces the frequency and intensity of chronic headaches, regulates your sleep patterns, improves nervous system function, strengthens your blood vessels walls and lowers your risk of migraines, according to Jay Cohen, M.D., author of "Magnesium Solution for Migraine Headaches." Foods rich in magnesium include oysters, okra, whole wheat bread, whole grain cereals, tofu, spinach, soymilk, scallops, peanuts and black beans.
References
- "All About B Vitamins"; Burt Berkson; M.D., Ph.D; 1998
- "The Vitamin Book"; Harold M. Silverman, M.D.; 1999
- "Prescription for Nutritional Healing"; James F. Balch, M.D. and Phyllis A. Balch, C.N.C.; 1997
- "Headache Sourcebook"; Joel Paulino, M.D. and Ceabert J. Griffith, N.D.; 2001"
- "Magnesium Solution for Migraine Headaches"; Jay S. Cohen, M.D.; 2004
- "The Vitamin and Mineral Food Counter"; Annette B. Natow, Ph.D., R.D.; 2004
