Natural Remedies for Headaches in Pregnancy

Hormonal shifts, dehydration, and high blood pressure are common headache culprits in pregnancy, especially during the first and third trimesters.¹Raffaelli B, Siebert E, Körner J, Liman T, Reuter U, Neeb L. Characteristics and diagnoses of acute headache in pregnant women—a retrospective cross-sectional study. J Headache Pain. 2017 Dec 4;18(1):114. https://doi.org/10.1186/s10194-017-0823-1^,2Jalilian N, Fakheri T, Daeichin S. Review of headache in pregnancy. J Inj Violence Res. 2012 Nov;4(3 Suppl 1):79. https://pmc.ncbi.nlm.nih.gov/articles/PMC3571605 If you’re prone to headaches or migraines, pregnancy might make them more frequent. On the other hand, if you rarely experience headaches, you may suddenly start getting them.

Three common headache types

Of more than 100 kinds of headaches, these three are the most common³Ahmed F. Headache disorders: differentiating and managing the common subtypes. Br J Pain. 2012 Aug;6(3):124-32. https://doi.org/10.1177/2049463712459691:

1. Tension headaches: Dull, aching pain that stretches around your head like a tight band. You might also feel discomfort in the neck and scalp.
2. Cluster headaches: Intense pain around one eye on one side of the head, sometimes accompanied by a stuffy nose, droopy eyelid, or watery eyes.
3. Migraines: Often considered the most severe headache, migraines cause intense, throbbing pain on one side of the head and may come with nausea, vomiting, and sensitivity to light. Some people notice warning signs like flashes of light, tunnel vision, or eye pain before a migraine strikes.

What causes headaches during pregnancy?

Several pregnancy-related changes can trigger headaches²Jalilian N, Fakheri T, Daeichin S. Review of headache in pregnancy. J Inj Violence Res. 2012 Nov;4(3 Suppl 1):79. https://pmc.ncbi.nlm.nih.gov/articles/PMC3571605:

• Hormone fluctuations: Just like puberty, menstruation, and menopause, pregnancy brings major hormonal shifts, particularly in the first trimester.
• Dehydration: It’s easy to become dehydrated when pregnant, especially if you experience morning sickness. Even mild dehydration can trigger headaches.
• Low blood sugar: Growing a baby demands more nutrients, and skipping meals could send blood sugar plummeting, with a headache to boot.
• Eliminating caffeine: Many pregnant women cut back on caffeine, but quitting abruptly can lead to withdrawal headaches.
• Extra weight: As pregnancy progresses, carrying additional weight may strain muscles and lead to headaches.
• Lack of sleep: Sleep disturbances are common in pregnancy and could contribute to more frequent headaches.

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When a headache signals a serious issue

Sometimes a headache is more than just a nuisance. Severe headaches, particularly in the third trimester, could be a sign of preeclampsia, a serious condition that affects the entire body.

Call your doctor if headaches become frequent or severe, and seek immediate care if they are accompanied by any of the following symptoms⁴Erez O, Romero R, Jung E, et al. Preeclampsia and eclampsia: the conceptual evolution of a syndrome. Am J Obstet Gynecol. 2022 Feb;226(2S):S786-S803. https://doi.org/10.1016/j.ajog.2021.12.001^,5August, P. Preeclampsia: Clinical features and diagnosis. In: Lockwood, CJ, Barss, VA, eds. UpToDate. 2023. https://www.uptodate.com/contents/preeclampsia-clinical-features-and-diagnosis:

• Swelling in the face or hands
• Upper abdominal or shoulder pain
• Shortness of breath
• Vision changes or seeing spots
• Vomiting (beyond typical morning sickness)

How to prevent pregnancy headaches

Taking proactive steps can help reduce the likelihood of headaches:

• Eat regular, balanced meals: Keep blood sugar stable with high-quality proteins, complex carbohydrates, fruits, vegetables, and healthy fats (like olive oil and cold-water fish), which can reduce headache frequency and duration.⁶Ramsden CE, Zamora D, Faurot KR, et al. Dietary alteration of n-3 and n-6 fatty acids for headache reduction in adults with migraine: randomized controlled trial. BMJ. 2021 Jun 30;374:n1448. https://doi.org/10.1136/bmj.n1448
• Stay hydrated: Aim for 8 to 12 cups of water daily to support fetal development, maintain fluid balance, and prevent dehydration-related headaches.⁷Pauley AM, Rosinger AY, Savage JS, Conroy DE, Downs DS. Every sip counts: understanding hydration behaviors and user-acceptability of digital tools to promote adequate intake during early and late pregnancy. PLOS Digit Health. 2024 May 7;3(5):e0000499. https://doi.org/10.1371/journal.pdig.0000499
• Prioritize sleep: Keep a consistent sleep schedule and practice good bedtime hygiene. A calming routine might start with a cup of herbal tea (ginger and peppermint ease nausea).
• Manage stress: Engage in gentle activities like walking or swimming, which boost circulation and reduce stress. Relaxation techniques and cognitive behavioral therapy may also prevent headaches from coming on.⁸Grazzi L, Toppo C, D’Amico D, et al. Non-pharmacological approaches to headaches: non-invasive neuromodulation, nutraceuticals, and behavioral approaches. Int J Environ Res Public Health. 2021;18(4):1503. https://doi.org/10.3390/ijerph18041503
• Practice mindfulness: Combining mindfulness with Acceptance and Commitment Therapy, which helps people accept pain without trying to control it, has been found to reduce headache intensity and anxiety.⁸Grazzi L, Toppo C, D’Amico D, et al. Non-pharmacological approaches to headaches: non-invasive neuromodulation, nutraceuticals, and behavioral approaches. Int J Environ Res Public Health. 2021;18(4):1503. https://doi.org/10.3390/ijerph18041503 Meditation, yoga, and tai chi can also relieve stress-induced headaches.

Safe headache relief for pregnant women

Although acetaminophen is generally considered safe during pregnancy, recent research recommends using it only when necessary and at the lowest effective dose.⁹Bauer AZ, Swan SH, Kriebel D, et al. Paracetamol use during pregnancy—a call for precautionary action. Nat Rev Endocrinol. 2021;17(12):757-766. https://doi.org/10.1038/s41574-021-00553-7 Natural alternatives can provide effective relief, often without the side effects of common OTC medicines:

• Coenzyme Q10: CoQ10 may reduce migraine frequency and duration,¹⁰Sazali S, Badrin S, Norhayati MN, Idris NS. Coenzyme Q10 supplementation for prophylaxis in adult patients with migraine-a meta-analysis. BMJ Open. 2021 Jan 5;11(1):e039358. https://doi.org/10.1136/bmjopen-2020-039358 and women who take it in the second trimester may be less likely to develop preeclampsia.¹¹Teran E, Hernandez I, Nieto B, et al. Coenzyme Q10 supplementation during pregnancy reduces the risk of pre-eclampsia. Int J Gynaecol Obstet. 2009;105(1):43-45. https://doi.org/10.1016/j.ijgo.2008.11.033
• Magnesium: This essential mineral not only alleviates headaches but could also help prevent pregnancy leg cramps and complications like high blood pressure and gestational diabetes.⁸Grazzi L, Toppo C, D’Amico D, et al. Non-pharmacological approaches to headaches: non-invasive neuromodulation, nutraceuticals, and behavioral approaches. Int J Environ Res Public Health. 2021;18(4):1503. https://doi.org/10.3390/ijerph18041503^,12Zarean E, Tarjan A. Effect of magnesium supplement on pregnancy outcomes: a randomized control trial. Adv Biomed Res. 2017;6:109. https://doi.org/10.4103/2277-9175.213879
• Vitamin D: Vitamin D supports magnesium absorption, and supplementing with 600 IU daily during pregnancy could reduce the risk of low birth weight, preeclampsia, and gestational diabetes.¹³Pérez-López FR, Pilz S, Chedraui P. Vitamin D supplementation during pregnancy: an overview. Curr Opin Obstet Gynecol. 2020;32(5):316-321. https://doi.org/10.1097/GCO.0000000000000641
• Omega–3 fatty acids: These good fats not only support fetal brain and eye health but also reduce migraine frequency and perinatal depression risk.¹⁴Soveyd N, Abdolahi M, Bitarafan S, et al. Molecular mechanisms of omega-3 fatty acids in the migraine headache. Iran J Neurol. 2017 Oct 7;16(4):210-217. https://pmc.ncbi.nlm.nih.gov/articles/PMC5937007^,15Tseng PT, Zeng BY, Chen et al. High dosage omega-3 fatty acids outperform existing pharmacological options for migraine prophylaxis: a network meta-analysis. Adv Nutr. 2024 Feb;15(2):100163. https://doi.org/10.1016/j.advnut.2023.100163^,16Coletta JM, Bell SJ, Roman AS. Omega-3 fatty acids and pregnancy. Rev Obstet Gynecol. 2010;3(4):163-171. https://europepmc.org/article/med/21364848

Headache help at home

1. Experiment with cold therapy. Apply an ice pack to the back of your neck to constrict blood vessels and slow pain signals.
2. Apply a warm compress. For sinus headaches, relieve pressure with a warm washcloth draped over your eyes and nose.
3. Ask for a gentle massage. Lightly massaging the shoulders and neck can alleviate tension headaches.
4. Rest in a dark, quiet room. Deep breathing and relaxation techniques help shift your nervous system from fight or flight to a calmer state.
5. Take a warm bath or shower. Relaxing in warm water soothes muscle tension that may contribute to headaches.

Lifestyle adjustments for keeping headaches at bay

Everyone’s headache triggers are different. If bright lights or spicy foods brought on headaches before pregnancy, they likely still will. Recognizing and minimizing exposure to personal triggers while embracing healthy lifestyle habits can help you manage headaches effectively.

Footnotes

• 1
  Raffaelli B, Siebert E, Körner J, Liman T, Reuter U, Neeb L. Characteristics and diagnoses of acute headache in pregnant women—a retrospective cross-sectional study. J Headache Pain. 2017 Dec 4;18(1):114. https://doi.org/10.1186/s10194-017-0823-1
• 2
  Jalilian N, Fakheri T, Daeichin S. Review of headache in pregnancy. J Inj Violence Res. 2012 Nov;4(3 Suppl 1):79. https://pmc.ncbi.nlm.nih.gov/articles/PMC3571605
• 3
  Ahmed F. Headache disorders: differentiating and managing the common subtypes. Br J Pain. 2012 Aug;6(3):124-32. https://doi.org/10.1177/2049463712459691
• 4
  Erez O, Romero R, Jung E, et al. Preeclampsia and eclampsia: the conceptual evolution of a syndrome. Am J Obstet Gynecol. 2022 Feb;226(2S):S786-S803. https://doi.org/10.1016/j.ajog.2021.12.001
• 5
  August, P. Preeclampsia: Clinical features and diagnosis. In: Lockwood, CJ, Barss, VA, eds. UpToDate. 2023. https://www.uptodate.com/contents/preeclampsia-clinical-features-and-diagnosis
• 6
  Ramsden CE, Zamora D, Faurot KR, et al. Dietary alteration of n-3 and n-6 fatty acids for headache reduction in adults with migraine: randomized controlled trial. BMJ. 2021 Jun 30;374:n1448. https://doi.org/10.1136/bmj.n1448
• 7
  Pauley AM, Rosinger AY, Savage JS, Conroy DE, Downs DS. Every sip counts: understanding hydration behaviors and user-acceptability of digital tools to promote adequate intake during early and late pregnancy. PLOS Digit Health. 2024 May 7;3(5):e0000499. https://doi.org/10.1371/journal.pdig.0000499
• 8
  Grazzi L, Toppo C, D’Amico D, et al. Non-pharmacological approaches to headaches: non-invasive neuromodulation, nutraceuticals, and behavioral approaches. Int J Environ Res Public Health. 2021;18(4):1503. https://doi.org/10.3390/ijerph18041503
• 9
  Bauer AZ, Swan SH, Kriebel D, et al. Paracetamol use during pregnancy—a call for precautionary action. Nat Rev Endocrinol. 2021;17(12):757-766. https://doi.org/10.1038/s41574-021-00553-7
• 10
  Sazali S, Badrin S, Norhayati MN, Idris NS. Coenzyme Q10 supplementation for prophylaxis in adult patients with migraine-a meta-analysis. BMJ Open. 2021 Jan 5;11(1):e039358. https://doi.org/10.1136/bmjopen-2020-039358
• 11
  Teran E, Hernandez I, Nieto B, et al. Coenzyme Q10 supplementation during pregnancy reduces the risk of pre-eclampsia. Int J Gynaecol Obstet. 2009;105(1):43-45. https://doi.org/10.1016/j.ijgo.2008.11.033
• 12
  Zarean E, Tarjan A. Effect of magnesium supplement on pregnancy outcomes: a randomized control trial. Adv Biomed Res. 2017;6:109. https://doi.org/10.4103/2277-9175.213879
• 13
  Pérez-López FR, Pilz S, Chedraui P. Vitamin D supplementation during pregnancy: an overview. Curr Opin Obstet Gynecol. 2020;32(5):316-321. https://doi.org/10.1097/GCO.0000000000000641
• 14
  Soveyd N, Abdolahi M, Bitarafan S, et al. Molecular mechanisms of omega-3 fatty acids in the migraine headache. Iran J Neurol. 2017 Oct 7;16(4):210-217. https://pmc.ncbi.nlm.nih.gov/articles/PMC5937007
• 15
  Tseng PT, Zeng BY, Chen et al. High dosage omega-3 fatty acids outperform existing pharmacological options for migraine prophylaxis: a network meta-analysis. Adv Nutr. 2024 Feb;15(2):100163. https://doi.org/10.1016/j.advnut.2023.100163
• 16
  Coletta JM, Bell SJ, Roman AS. Omega-3 fatty acids and pregnancy. Rev Obstet Gynecol. 2010;3(4):163-171. https://europepmc.org/article/med/21364848