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Pain & Inflammation

Headaches & Migraines

Reviewed by the Nimbera editorial team · Last updated May 2026

Tension headaches and migraines affect hundreds of millions worldwide. Several natural approaches have solid evidence for prevention and acute relief - particularly magnesium, riboflavin, and feverfew for prevention, and peppermint oil for tension headache.

When to see a doctor

Seek urgent care for sudden severe "thunderclap" headache, headache with fever/stiff neck, headache after head injury, or new headaches after age 50. These may indicate serious conditions.

Natural remedies · 4

Tap any remedy for the full how-to and citation.

How we rate evidenceâ–¾

Strong - Multiple randomised controlled trials or systematic reviews with consistent positive outcomes.

Moderate - At least one RCT or several high-quality observational studies with plausible mechanisms.

Limited - Small trials, animal studies, or traditional use with limited human clinical evidence.

Sources link directly to PubMed, Cochrane Reviews, or NCCIH.

Magnesium (Citrate or Glycinate)

ingestible
Schwalfenberg & Genuis 2015 review (Scientifica, PMID 26752497) - multiple trials confirm that oral magnesium supplementation (400-600 mg/day) reduces migraine frequency by approximately 41% versus 15.8% for placebo. Magnesium deficiency is prevalent in migraine patients and may lower cortical spreading depression threshold.
$15-$25/month.

Riboflavin (Vitamin B2)

ingestible
Schoenen et al. 1998 RCT (Neurology, PMID 9484373) - 55 migraine patients taking 400 mg/day riboflavin for 3 months had 50% reduction in migraine frequency versus 15% in placebo group (p = 0.05). Considered a first-line preventive in European migraine guidelines.
$8-$20/month for standalone riboflavin.

Feverfew (Tanacetum parthenium)

ingestible
Pittler & Ernst 2004 Cochrane-style review (Cephalalgia, PMID 14973986) - 6 RCTs found feverfew effective for migraine prevention versus placebo; majority of trials showed significant reductions in migraine frequency (approx. 24% reduction). Less consistent evidence for severity reduction.
$10-$20/month.

Peppermint Oil (Topical)

topical
Gobel et al. 1994 crossover RCT (Cephalalgia, PMID 8805113) - 41 patients with tension headache applied 10% peppermint oil in ethanol solution to forehead and temples; significant pain relief within 15-30 minutes, comparable to 1,000 mg acetaminophen and superior to placebo. Replicated in subsequent studies.
$5-$15 for a product that lasts many treatments.

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Remedy information is compiled from primary clinical sources including PubMed, the Cochrane Library, and the National Center for Complementary and Integrative Health (NCCIH). Evidence ratings reflect published human trial data at time of writing. This content is for informational purposes only and is not a substitute for professional medical advice. Read our full disclaimer.