Natural Remedies for Headache
Natural approaches to tension headaches and migraines using herbs, essential oils, and lifestyle changes. Below you'll find evidence-based remedies that grandmothers have used for generations, now verified by modern medical research.
1. Peppermint Oil
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How It Helps
Peppermint oil contains menthol, which relaxes muscles and eases pain. Applied topically, it creates a cooling sensation that can relieve tension headache pain as effectively as acetaminophen in some studies.
🔬 What the Research Says
A 2016 randomized controlled trial published in Der Schmerz found that topical peppermint oil was as effective as 1,000mg of acetaminophen for tension headaches. The menthol activates cold receptors, reducing pain signaling.
[1] Peppermint oil in the acute treatment of tension-type headache - Der Schmerz (2016)
[2] Essential oils for headache relief - Journal of Headache and Pain (2019)
📋 How to Use
Dilute 2-3 drops of peppermint essential oil in a carrier oil (like coconut oil). Apply to temples, forehead, and the back of the neck. Massage gently in circular motions.
💊 Dosage
2-3 drops diluted in 1 tablespoon carrier oil. Apply up to 3 times daily.
⚠️ Side Effects & Cautions
May cause skin irritation in sensitive individuals. Avoid contact with eyes. Not recommended for children under 6.
🛒 Recommended Products
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2. Magnesium
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How It Helps
Magnesium deficiency is linked to headaches and migraines. Supplementation helps relax blood vessels and reduce the frequency and severity of migraines by up to 41%.
🔬 What the Research Says
A 2021 meta-analysis in Nutrients found magnesium supplementation reduced migraine frequency by 41%. The American Migraine Foundation recommends 400-600mg daily for migraine prevention.
[1] Magnesium in migraine prophylaxis - Nutrients (2021)
📋 How to Use
Take magnesium glycinate or citrate supplements daily with food. For acute headaches, some people find relief with magnesium-rich foods like dark chocolate, spinach, or pumpkin seeds.
💊 Dosage
400-600mg magnesium glycinate daily for prevention. Effects typically noticed after 3-4 weeks of consistent use.
⚠️ Side Effects & Cautions
May cause loose stools at higher doses. Start with a lower dose and increase gradually.
🛒 Recommended Products
Doctor's Best High Absorption Magnesium
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3. Ginger
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How It Helps
Ginger blocks prostaglandins, the same pain compounds targeted by NSAIDs. A clinical trial showed ginger powder was as effective as sumatriptan for migraines.
🔬 What the Research Says
A 2014 study in Phytotherapy Research found 250mg ginger powder was as effective as 50mg sumatriptan for acute migraine relief, with fewer side effects.
[1] Comparison of ginger and sumatriptan in migraine treatment - Phytotherapy Research (2014)
📋 How to Use
Brew fresh ginger tea: slice a 1-inch piece of ginger root, steep in hot water for 10 minutes. Drink at the onset of a headache. Alternatively, take ginger supplement capsules.
💊 Dosage
250mg ginger powder at onset of migraine, or 1-2 cups fresh ginger tea.
⚠️ Side Effects & Cautions
Generally very safe. May cause mild heartburn in some people. Avoid large doses if on blood thinners.
🛒 Recommended Products
Traditional Medicinals Organic Ginger Tea
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Browse All ConditionsLast reviewed: February 2026