Headaches are one of the most common health complaints. Almost everyone gets them, yet they can range from a mild nuisance to completely debilitating.
Tension headaches are the most frequent type — that dull, pressing pain around your forehead or the back of your head. Migraines are more intense, often with throbbing pain, nausea, and sensitivity to light. Cluster headaches hit in waves and tend to be extremely painful.
While reaching for painkillers is the obvious move, there are plenty of natural approaches that can help too. Some of these work surprisingly well, and a few are backed by solid research.
Lose weight
Gain muscles
Eat healthy
Explore new cuisines
Emma R.
Available on the App StoreHere are 18 home remedies to help you get rid of a headache naturally.
1. Drink water
This one sounds almost too simple, but dehydration is a genuine headache trigger. Even mild dehydration can impair concentration and make pain feel worse.1
The good news? If dehydration is the cause, drinking water often brings relief within 30 minutes to three hours. No pills needed.
Keep a water bottle nearby and sip throughout the day. If you tend to forget, tracking your water intake can help build the habit. Water-rich foods like cucumbers, watermelon, and oranges count too.
2. Take some magnesium
Magnesium plays a role in nerve function, muscle relaxation, and blood sugar regulation — all things that matter when it comes to headaches.
Research shows that people who get frequent migraines are more likely to be deficient in magnesium. One study found that 600 mg of oral magnesium citrate per day significantly reduced both the frequency and severity of migraine attacks compared to placebo.2
Start with a lower dose, though. Magnesium supplements can cause digestive issues like diarrhea, especially at higher doses. If you’re unsure about the right type of magnesium for you, magnesium citrate or glycinate tend to be well-tolerated.
3. Limit alcohol
Alcohol is a vasodilator — it widens blood vessels, which can trigger headaches in some people. It’s also a diuretic, meaning it makes you lose fluid faster, potentially leading to dehydration.
Studies suggest alcohol triggers migraines in roughly one-third of people who experience them regularly. It can also set off tension and cluster headaches.
If you notice a pattern between drinking and headaches, cutting back is worth trying. You don’t necessarily need to quit entirely, but paying attention to which drinks affect you most can make a difference.
4. Get adequate sleep
Both too little and too much sleep can trigger headaches. The sweet spot for most adults is seven to nine hours per night.
Research has found that people sleeping fewer than six hours per night report more frequent and severe headaches compared to those who sleep longer. But oversleeping isn’t great either — it can leave you groggy and headache-prone.
If you struggle with sleep, check out these tips to sleep better. Keeping a consistent schedule, cutting screen time before bed, and creating a dark, cool room all help.
5. Avoid foods high in histamine
Histamine is a naturally occurring chemical involved in your immune, digestive, and nervous systems. Your body produces it, and it’s also present in aged cheeses, fermented foods, beer, wine, smoked fish, and cured meats.
Some people can’t break down histamine efficiently due to impaired enzyme function. For these individuals, consuming histamine-rich foods may trigger migraines.
If you suspect histamine might be a factor, try reducing these foods for a few weeks and see if your headaches improve.
6. Use essential oils
Not every remedy needs to be swallowed. Essential oils applied topically or inhaled can offer surprising relief for certain headache types.
Suggested read: CoQ10 Dosage: How Much Should You Take Daily?
Peppermint oil applied to the temples has been shown to reduce tension headache symptoms. The menthol creates a cooling sensation that may help relax muscles and ease pain.
Lavender oil is another strong option. A clinical trial found that inhaling lavender essential oil for 15 minutes significantly reduced migraine severity compared to placebo — 71% of attacks responded entirely or partially to lavender.3
7. Try a B-complex vitamin
B vitamins support neurotransmitter production and energy metabolism, and several of them appear to play a role in headache prevention.
A systematic review and meta-analysis found that supplementing with riboflavin (vitamin B2) at 400 mg per day for three months significantly reduced migraine days, duration, frequency, and pain scores.4
Other B vitamins like folate, B12, and B6 may also help. A B-complex supplement covers all eight B vitamins and is a simple, low-risk option. Since they’re water-soluble, your body flushes out any excess.
8. Soothe the pain with a cold compress
Applying something cold to your neck or head can reduce inflammation, slow nerve conduction, and constrict blood vessels — all of which may help dial down headache pain.
To make one at home, fill a waterproof bag with ice and wrap it in a soft towel. Hold it against the back of your neck, your forehead, or your temples for 15 to 20 minutes.
This works particularly well for migraines and is completely free of side effects.
9. Consider taking coenzyme Q10
CoQ10 is an antioxidant your body produces naturally. It helps convert food into energy, and there’s solid evidence it can help prevent migraines.
A meta-analysis of six studies found that CoQ10 supplementation significantly reduced both the frequency and duration of migraine attacks compared to placebo.5 Typical doses in the studies ranged from 100 to 300 mg per day.
Suggested read: What to Eat When Nauseous: 14 Best Foods & Drinks
CoQ10 supplements are widely available and generally well-tolerated.
10. Try an elimination diet
If you notice headaches popping up after certain meals, food intolerances could be a factor. Common triggers include aged cheese, chocolate, citrus fruits, alcohol, and coffee.
An elimination diet — where you remove suspected trigger foods and reintroduce them one at a time — can help you identify what’s causing problems. One study found that a 12-week elimination diet reduced migraine frequency, with improvements starting around week four.
It takes patience, but figuring out your personal triggers can make a real difference long-term.
11. Drink caffeinated tea or coffee
Caffeine is a double-edged sword when it comes to headaches. In moderation, it constricts blood vessels, boosts alertness, and can even enhance the effectiveness of common painkillers like ibuprofen.
That’s why many over-the-counter headache medications actually contain caffeine as an ingredient.
The catch? If you regularly consume a lot of caffeine and suddenly stop, withdrawal headaches are almost guaranteed. So moderation is key — enjoy your coffee, but don’t overdo it.
12. Try acupuncture
Acupuncture involves inserting thin needles at specific points on the body. It might sound unconventional, but the research behind it for headache relief is quite strong.
A systematic review and meta-analysis of 21 randomized controlled trials with 1,926 participants found that acupuncture was more effective than sham acupuncture for acute migraine relief and comparable to standard medication.6
If you’ve tried other approaches without much success, acupuncture may be worth exploring.
13. Relax with yoga
Yoga combines movement, breathing, and meditation — all of which can help with headaches. It’s particularly useful for tension-type headaches, where stress and muscle tightness are major contributors.
Studies show that combining yoga therapy with conventional treatment reduces migraine frequency and intensity more than conventional treatment alone.
For tension headaches specifically, targeted stretches for the neck and shoulders can help release the muscle tightness that often contributes to head pain.
14. Avoid strong smells
Perfumes, cleaning products, cigarette smoke — strong odors can be powerful headache triggers for some people. This sensitivity is called osmophobia, and it’s especially common among people with chronic migraines.
Suggested read: 12 Science-Backed Health Benefits of Peppermint Tea
A study involving 400 headache sufferers found that strong smells, particularly perfumes, frequently triggered headache episodes.
If you’re scent-sensitive, try switching to fragrance-free products and keeping your living space well-ventilated.
15. Try an herbal remedy
Feverfew and butterbur are two herbs that have been studied for headache prevention.
Feverfew is a flowering plant with anti-inflammatory properties. Some research suggests doses of 50–150 mg per day may reduce headache frequency, though results are mixed.
Butterbur extract (50–150 mg) has shown more consistent results for reducing headache symptoms in both adults and children. However, only purified forms should be used — unpurified butterbur can contain compounds toxic to the liver, and long-term safety data is limited.
16. Avoid nitrates and nitrites
Nitrates and nitrites are preservatives found in processed meats like hot dogs, sausages, and bacon. They prevent bacterial growth, but they can also trigger headaches by expanding blood vessels.
If you’re prone to headaches, try limiting processed meats and opting for nitrate-free alternatives. Many grocery stores now carry nitrate-free options. Focusing on whole, anti-inflammatory foods is a good strategy overall.
17. Sip some ginger tea
Ginger isn’t just good for nausea — it may be as effective as some medications for treating migraines.
A randomized, double-blind clinical trial found that 250 mg of ginger powder was statistically comparable to sumatriptan (a common migraine drug) in reducing migraine pain, with fewer side effects.7
You can take ginger in capsule form, but a strong cup of fresh ginger tea is a pleasant way to get the benefits.
18. Get some exercise
Regular physical activity is one of the most effective ways to reduce headache frequency overall. It improves circulation, reduces stress, and releases endorphins — your body’s natural painkillers.
One study found that 40 minutes of indoor cycling three times per week was more effective than relaxation techniques at preventing headaches. A larger study with over 92,000 participants showed that low physical activity was associated with a higher risk of headaches.
You don’t need intense workouts. Walking, swimming, cycling, or even a daily stretching routine can make a real difference.
Summary
Headaches are frustrating, but you’re far from powerless against them. Simple changes like staying hydrated, getting enough sleep, and moving your body regularly can go a long way. Supplements like magnesium, CoQ10, and riboflavin have genuine research behind them. And natural approaches like ginger tea, essential oils, and acupuncture offer real alternatives to reaching for the medicine cabinet every time.
The best approach is usually a combination — figure out your personal triggers, address the lifestyle basics, and experiment with the remedies that make sense for your situation. If your headaches are severe, frequent, or worsening, see a healthcare professional to rule out anything more serious.
Liska D, Mah E, Brisbois T, et al. Narrative Review of Hydration and Selected Health Outcomes in the General Population. Nutrients. 2019;11(1):70. PubMed ↩︎
Köseoglu E, Talaslioglu A, Gönül AS, Kula M. The effects of magnesium prophylaxis in migraine without aura. Magnes Res. 2008;21(2):101-108. PubMed ↩︎
Sasannejad P, Saeedi M, Shoeibi A, Gorji A, Abbasi M, Foroughipour M. Lavender essential oil in the treatment of migraine headache: a placebo-controlled clinical trial. Eur Neurol. 2012;67(5):288-291. PubMed ↩︎
Chen YS, Lee HF, Tsai CH, et al. Effect of Vitamin B2 supplementation on migraine prophylaxis: a systematic review and meta-analysis. Nutr Neurosci. 2022;25(9):1801-1812. PubMed ↩︎
Sazali S, Badrin S, Norhayati MN, Idris NS. Coenzyme Q10 supplementation for prophylaxis in adult patients with migraine—a meta-analysis. BMJ Open. 2021;11(1):e039358. PubMed ↩︎
Wang Y, Du R, Cui H, Zhang L, Yuan H, Zheng S. Acupuncture for acute migraine attacks in adults: a systematic review and meta-analysis. BMJ Evid Based Med. 2023;28(4):228-240. PubMed ↩︎
Maghbooli M, Golipour F, Moghimi Esfandabadi A, Yousefi M. Comparison between the efficacy of ginger and sumatriptan in the ablative treatment of the common migraine. Phytother Res. 2014;28(3):412-415. PubMed ↩︎
Sarah M.
Linda P.
Maya T.
Marcus J.
Emma R.
Amanda K.
Chris B.
David L.
James W.
Jennifer S.
Kevin H.
Lisa C.
App Store ★★★★★
