7 Best Drinks To Combat Migraine Symptoms

Has it ever happened that you're in the middle of an important meeting, or maybe you’re just out for a walk and bam! that familiar, throbbing headache sneaks up on you? It’s not just a nuisance; it’s the kind of pain that makes it feel like someone’s drilling inside your head. Migraines don’t care about your schedule; they hit hard and fast, making it nearly impossible to focus on anything else. For the 15% of the global population who deal with these attacks regularly, migraines rank as one of the top reasons for lost productivity and quality of life. In fact, a 2023 study showed that migraines are responsible for nearly 5% of all disability globally. Now, that’s serious!

Sure, painkillers can help, but what if there were other options you could sip on throughout the day? Here’s the good news: certain teas, juices, and nutrient-packed drinks might help ease the intensity and frequency of migraines naturally. These drinks are more than just comforting; they’re backed by science to help reduce inflammation, relieve tension, and provide the hydration your body needs. And even if you're not ready to quit medication completely, these drinks make great companions to conventional treatment.

Ready to find relief in a cup? Keep reading for seven easy, natural drinks that can help you take control of your migraines.

7 Best drinks to combat migraine symptoms

1. Ginger Tea 

Ginger is a superstar when it comes to soothing headaches. Research published in Phytotherapy Research has shown that ginger may be as effective as some medications in relieving migraine symptoms. How does it work? Ginger’s anti-inflammatory and antioxidant compounds, like gingerols, help lower inflammation and restrict blood vessels, reducing the pressure and pain caused by migraines. Plus, ginger stimulates serotonin production, a neurotransmitter that can help reduce headache intensity.

Recipe for a Soothing Ginger Tea:

• Boil 2 cups of water.
• Grate a half-inch piece of fresh ginger or add ¼ cup of chopped ginger pieces.
• Add the ginger to the boiling water and let it simmer for 5-10 minutes.
• Strain, add honey or a squeeze of lemon if desired, and enjoy!

Note: Stick to 1-2 cups daily, as excessive ginger can cause mild side effects like heartburn or upset stomach. Also, consult your doctor if you’re on blood thinners, as ginger can increase bleeding risk.

2. Peppermint Tea

Peppermint tea offers a refreshing solution for migraines. Packed with menthol, peppermint acts as a natural muscle relaxant, relieving tension that can lead to headaches. Studies indicate that menthol is effective at treating headaches and even improves blood circulation, making it a double win.

DIY Peppermint Tea Recipe:

• Boil 2 cups of water.
• Take about 15-20 fresh peppermint leaves, bruise them slightly, and add them to the boiling water.
• Let the tea steep for 5-10 minutes, then strain.
• Add honey for sweetness or a lemon wedge for extra zest.

Pro Tip: Peppermint essential oil can also be applied topically. Simply dab a small amount on your temples for added relief.

3. Feverfew Tea

Feverfew is an age-old herbal remedy with powerful anti-inflammatory properties. It contains parthenolide, a compound that works to reduce muscle spasms and prevent blood vessel constriction—two factors linked to migraines. Studies have shown that regular consumption of feverfew may reduce the frequency and severity of migraines.

How to Make Feverfew Tea:

• Boil a cup of water.
• Add 2 tsp of dried feverfew leaves or a quarter cup of fresh leaves.
• Let the mixture steep for 5-10 minutes.
• Strain and add honey if desired.

Caution: If you’re allergic to chamomile or daisies, avoid feverfew, as it’s in the same plant family.

4. Grape Juice

Grape juice offers a delicious, nutrient-dense way to support migraine prevention. Grapes are rich in riboflavin (Vitamin B2), a nutrient linked to reducing migraine frequency. According to the Journal of Clinical Medicine, riboflavin supplementation may help prevent migraines by enhancing cellular energy metabolism in the brain.

Simple Grape Juice Recipe:

• Blend a handful of fresh grapes with a bit of water for consistency.
• Strain, chill, and enjoy!

Bonus: If you’re looking for a bit of variety, add berries or a slice of lemon for extra flavor and antioxidants.

5. Green Smoothies 

For those who prefer smoothies, green smoothies loaded with leafy greens are ideal. Spinach, kale, and Swiss chard contain high levels of magnesium, an essential mineral for migraine sufferers. Studies show that magnesium deficiency is common in those who experience migraines, and boosting intake may help decrease the frequency and intensity of attacks.

Basic Green Smoothie Recipe:

• Blend 1 cup of spinach or kale with a handful of berries, half a banana, and a cup of almond milk.
• Add chia seeds for an omega-3 boost.
• Blend until smooth and enjoy your powerhouse of a smoothie!

Quick Tip: For added sweetness and flavor, try adding a dash of vanilla extract or cinnamon.

6. Lemon Water

Hydration is critical for preventing and managing migraines, as dehydration is a common migraine trigger. Drinking lemon water not only provides hydration but also delivers a dose of Vitamin C, which supports immune health and adds a refreshing taste.

How to Make Lemon Water:

• Squeeze the juice of two medium lemons into a litre of water.
• Add a pinch of Himalayan salt for extra electrolytes.
• Mix well, chill, and sip throughout the day.

Pro Tip: Swap lemon for lime or cucumber if you prefer a milder flavour.

7. Fruit-Infused Water

For a quick, flavorful drink, fruit-infused water is your go-to option. It’s an excellent way to stay hydrated and add migraine-fighting nutrients like magnesium, potassium, and antioxidants.

Watermelon Mint Infused Water Recipe:

• Add half a cup of watermelon slices to a large water pitcher.
• Throw in 5-10 fresh mint leaves.
• Let the mixture sit for at least an hour for a refreshing infusion.

Extra Ideas: Try adding cucumber, strawberries, or a dash of ginger to mix things up. Watermelon provides magnesium, which is linked to improved nerve function and reduced migraine severity.

Frequently Asked Questions (FAQs)

Q.1) What is the fastest way to stop a migraine?

The fastest relief for a migraine often includes resting in a dark, quiet room, using a cold compress on your forehead, and taking prescribed migraine medication. For some, natural remedies like ginger tea may also help reduce pain when used alongside other treatments.

Q.2) What foods and drinks can trigger migraines?

Common triggers include caffeine, alcohol (especially red wine), aged cheeses, processed meats, and foods with additives like MSG or artificial sweeteners. Monitoring your diet to identify specific triggers can help reduce migraine frequency.

Q.3)Is it safe to try natural remedies for migraines while on medication?

Yes, many natural remedies, like ginger tea or peppermint tea, can be used alongside prescribed migraine treatments. However, it's best to consult your doctor before adding any new remedy, especially if you’re on medications.

Q.4) How much water should I drink to prevent migraines?

Staying hydrated is key for migraine prevention. Most health experts recommend drinking around 2 litres (about 8 cups) of water daily, though individual needs may vary based on factors like body weight, activity level, and climate.

Q.5) What supplements are helpful for migraine prevention?

Some studies suggest that magnesium, riboflavin (Vitamin B2), and coenzyme Q10 may help reduce migraine frequency. However, always consult a healthcare provider before starting any new supplements.

Q.6) Are there specific exercises that help reduce migraines?

Gentle exercises like walking, swimming, and yoga can improve circulation, reduce stress, and help lower the frequency of migraines. High-intensity exercise may trigger migraines for some people, so listen to your body and ease into physical activity.

Final Thoughts

The natural world offers an impressive arsenal for combating migraines. While medications play an important role, lifestyle choices and nutritional adjustments can make a significant difference. Start with these drinks, experiment with what works for you, and always consult with your healthcare provider for personalised advice.

Let us know: Have you tried any of these migraine-busting drinks? Share your experiences in the comments or with friends who might benefit from a natural approach to migraine relief!