I am a female, 30 years old suffering with headaches. What can i supplement with?
Sources:
For addressing headaches, several supplements may provide relief based on insights from the . Here are some recommendations:
1. Creatine
- Dosage: A higher dosage of creatine monohydrate (around 20 grams per day for those weighing 100 kg) was shown in a pilot study to significantly reduce headache frequency among participants compared to controls, from around 90% to about 10% experiencing headaches after traumatic brain injury (TBI) 1 2.
- Potential Benefits: Beyond athletic performance, creatine's impact on headache intensity and frequency suggests it may be worth trying, especially if you suffer from chronic headaches 2.
2. Omega-3 Fatty Acids
- Dosage: To effectively reduce headache frequency and intensity, it is recommended to supplement with over 1 gram of EPA (eicosapentaenoic acid) daily.
- Benefits: Studies have shown that omega-3 fatty acids can alleviate various types of headaches, including migraine and tension headaches, and hormonal headaches associated with the menstrual cycle 3 4.
3. Curcumin (Turmeric)
- Dosage: Curcumin is typically safe in amounts up to 8000 mg per day, but lower doses are generally recommended.
- Benefits: Known for its anti-inflammatory properties, curcumin has been explored for migraine treatment and may enhance the effects of omega-3 fatty acids for headache relief 5.
Additional Considerations
- Consultation: Always consider consulting with a healthcare provider before starting any new supplement, especially if you have chronic headaches 2.
- Lifestyle Factors: Beyond supplements, factors like sleep, hydration, and managing stress play significant roles in headache management.
These supplements may offer a natural alternative or complement to traditional headache treatments.
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