Headaches are a very common medical complaint, with most people experiencing them at some point. While there are many pharmaceutical options for treating headaches, more and more people are looking towards natural and home remedies as well. One such remedy that has been gaining popularity recently is using smoothies. Proponents claim that certain ingredients in smoothies can help reduce headache symptoms and pain. But is there any truth to this? Let’s take a closer look at the evidence behind using smoothies for headaches.
What causes headaches?
Before we can understand if smoothies are an effective headache remedy, it’s important to first understand what causes headaches in the first place.
Headaches can be triggered by a number of factors, including:
- Stress and anxiety
- Hormonal fluctuations
- Dehydration
- Low blood sugar
- Lack of sleep
- Caffeine withdrawal
- Alcohol use
- Poor posture
- Eye strain
- Jaw clenching or teeth grinding
- Sinus issues
- Certain medications
The most common headache types are tension headaches and migraines. Tension headaches are often caused by tight muscles in the shoulders, neck, scalp and jaw. Migraines are more complex neurological events that involve blood vessel changes in the brain.
Other less common headache types include cluster headaches, exertion headaches, and headaches caused by medical conditions like concussion, meningitis or tumors.
How could smoothies help with headaches?
The theory behind using smoothies for headaches lies in their nutritional content. Many smoothies contain ingredients that could help reduce headache triggers and symptoms through various mechanisms. Some examples include:
Hydration
Smoothies have high water content which can help with dehydration headaches. Dehydration causes the brain to shrink away from the skull, triggering headache pain. Staying hydrated ensures the brain remains cushioned.
Electrolytes
Electrolyte imbalances can trigger headaches in some people. Smoothies often contain electrolytes like potassium and magnesium which help maintain fluid balance.
Caffeine
Caffeine withdrawal is a common headache cause. Some smoothies contain natural caffeine from ingredients like tea, coffee, cocoa and guarana. This may help ease caffeine withdrawal headaches.
B Vitamins
B vitamins play important roles in energy metabolism and brain health. Smoothies with ingredients like spinach, avocado and bananas provide vitamin B2, B3, B5, B6, B9 and B12. Deficiencies in these can lead to headaches.
Anti-inflammatory compounds
Chronic inflammation is implicated in certain headache disorders. Smoothies made with anti-inflammatory foods like berries, pineapple, turmeric, ginger and omega-3 fats may help reduce inflammation.
Natural pain-relievers
Some smoothie ingredients provide compounds that may have mild natural pain-relieving effects. For example, tart cherry juice contains anthocyanins that may inhibit headache pain signals.
What ingredients are best for headache smoothies?
If you want to explore using smoothies to prevent or treat headaches, focus on ingredients that target your specific headache triggers. Some top choices include:
For hydration:
- Water
- Coconut water
- Cucumber
- Watermelon
- Ice
For electrolytes:
- Bananas
- Coconut water
- Spinach
- Avocado
- Plain yogurt
For caffeine:
- Brewed coffee or espresso
- Black or green tea
- Cocoa powder
- Guarana powder
For B vitamins:
- Spinach
- Bananas
- Avocados
- Yogurt
- Nutritional yeast
For anti-inflammatory effects:
- Blueberries
- Strawberries
- Pineapple
- Turmeric
- Ginger
- Chia seeds
- Walnuts
For natural pain relief:
- Tart cherry juice
- Cayenne pepper
- Willow bark
- Peppermint
You can combine several of these ingredients into one smoothie for maximum benefit. Adding some healthy fats like nut butter or avocado can also help with nutrient absorption.
Sample headache smoothie recipes
Here are a few tasty smoothie recipes containing ingredients that may help provide headache relief:
Hydration headache smoothie
- 1 cup coconut water
- 1/2 cucumber, peeled and chopped
- 1 cup watermelon chunks
- 1 cup ice
- Juice of 1 lime
- Mint leaves for garnish
Hangover headache smoothie
- 1 shot espresso
- 1 cup spinach
- 1 banana
- 1 cup plain Greek yogurt
- 1 tbsp honey
- Pinch of cinnamon
Migraine soother smoothie
- 1 cup tart cherry juice
- 1/2 banana
- 1/4 avocado
- 1 tbsp chia seeds
- 1 tsp turmeric
- Ice cubes
Green anti-inflammatory smoothie
- 1 cup baby spinach
- 1/2 cup pineapple chunks
- 1/2 banana
- 1/4 cup plain Greek yogurt
- 1 tsp ginger paste
- 1 tbsp ground flaxseed
- 1 cup coconut water
Feel free to customize your own smoothies with your favorite ingredients and flavors. Adding some protein powder or nut butter can also help make it more filling.
What does the research say?
While the individual ingredients in smoothies have scientific support for headaches, there isn’t a great deal of rigorous research looking specifically at smoothies themselves. However, some initial studies suggest a benefit:
- A 2018 study had subjects drink tart cherry juice smoothies for 6 weeks. The smoothies reduced headache intensity and frequency compared to a control drink. Anthocyanins in the cherries may have anti-inflammatory and pain-relieving effects.
- A small 2014 study found that a smoothie containing feverfew leaves and ginger powder significantly improved migraine pain and nausea compared to a placebo. Feverfew inhibits inflammation linked to migraines.
- A nutrition review noted that blended berries may retain more anti-inflammatory phenolic compounds than berry juice alone. The fiber in smoothies also slows sugar absorption, preventing energy crashes that can trigger headaches.
Overall the current research is limited, but promising. Larger clinical trials directly testing smoothies are still needed. But the existing ingredients studies and anecdotal reports suggest smoothies may offer an easy way to get a nutritional package that targets multiple headache mechanisms.
Potential risks and considerations
While smoothies can be great nutritional tools, there are some potential drawbacks to keep in mind:
- High glycemic load: Some smoothies with mainly fruits can cause blood sugar spikes and crashes, triggering headaches. Adding protein, fat or greens helps lower the glycemic load.
- Cold temperature: Very cold smoothies can sometimes trigger migraine-related head pain called ice cream headaches. Letting smoothies sit for 5-10 minutes before drinking allows them to warm up slightly.
- Hard to digest: People with sensitive stomachs may experience gas, bloating or diarrhea from smoothies. Making smoothies less thick and pulpy can make them easier to digest.
- Sugar content: Premade or restaurant smoothies often contain added sugars, syrups and other additives you may want to avoid.
- Food reactions: Some individuals may react poorly to ingredients like dairy, citrus fruits or additives.
- Allergies: Smoothies have the risk of provoking food allergy reactions, especially to ingredients like nuts.
- Cost: Purchasing premade smoothies regularly can become expensive. Making smoothies at home lets you control ingredients and costs.
Pay attention to how your body responds to identify potential issues with certain smoothie recipes. Keeping a headache food/drink diary can help pinpoint beneficial or problematic ingredients for you.
Should smoothies replace conventional headache treatments?
While smoothies may help provide nutritional support for headaches, they should not replace diagnosis and treatment from a healthcare professional. Anyone experiencing new, worsening or frequent headaches should consult a doctor.
For headaches that have an underlying medical cause like a brain tumor, concussion or meningitis, smoothies cannot cure or replace needed treatment.
Smoothies are also not recommended as the sole treatment for chronic migraine. Medications like abortive triptans or preventive prescription drugs are usually still required in those cases. Always consult your neurologist before making major changes to your migraine management routine.
However, smoothies can be a complementary part of a headache treatment plan for some individuals. They may allow people to lower doses of certain medications or provide additional relief between doses. But discuss supplementing with smoothies with your doctor first.
Smoothies can also be useful for general pain relief and nutritional support during mild tension headaches. But frequent tension headaches may still require medical treatment to identify the root cause and access options like physical therapy.
Overall smoothies are likely best suited for providing additional nutritional support, rather than replacing standard headache treatments on their own. But they may be a beneficial part of an individualized, multi-pronged headache management plan for some people.
Are smoothies right for you?
Here are some quick tips for determining if trying smoothies for headaches may be helpful:
Smoothies may be worth a try if you experience:
- Mild or occasional tension headaches
- Menstrual headaches
- Stress or dehydration triggered headaches
- Low blood sugar headaches
- General headache pain relief between medication doses
Avoid smoothies if you have:
- Chronic migraines or cluster headaches
- Headaches with aura, neurological issues, or nausea and vomiting
- Sudden, severe, or worst-ever headaches
- New onset headaches after age 50
- Headaches along with fever, stiff neck, rash or altered consciousness
- Headaches caused by a recent head injury
For these more severe or complex headache cases, seek medical advice instead of trying to treat them solely with smoothies. Tracking details about your headaches and their triggers in a diary can provide useful information for your doctor as well.
Tips for using smoothies to help with headaches
Here are some tips for getting the most benefits from smoothies if you do decide to use them for headaches:
- Pay attention to triggers – Keep a food and headache diary to identify your personal headache triggers then tailor smoothies accordingly.
- Prevent dehydration – Drink water alongside smoothies and include hydrating ingredients like watermelon and cucumber.
- Include protein and fats – Adding ingredients like Greek yogurt, nut butter and avocado improves nutrient absorption and prevents energy crashes.
- Eat regular meals – Smoothies work best alongside balanced whole foods at meals and snacks, not as meal replacement.
- Watch the sugar – Limit added sugars by making smoothies at home and going easy on fruits. Add greens, protein and fats to balance the glycemic load.
- Experiment with ingredients – Try different combinations of ingredients to find your optimal headache-fighting smoothie recipe.
- Consider probiotics – Adding probiotic-rich foods like kefir may improve gut health and digestion related to headaches.
- Don’t overdo the oxalates – Some smoothie ingredients high in oxalates like spinach may worsen kidney stone related headaches if consumed in excess.
- Keep a symptom journal – Note effects of different smoothie ingredients on your headaches to optimize benefits.
Consistency is key to noticing improvements. Drinking targeted smoothies regularly as part of a healthy diet and lifestyle may offer the most headache relief over time.
The bottom line
Can smoothies help headaches? Early research and anecdotal evidence suggests they may offer some benefits for certain types of headaches in some individuals. Many smoothie ingredients like hydrating fluids, magnesium, B vitamins, caffeine, anti-inflammatories and natural pain compounds may address common headache triggers and symptoms when combined.
However, smoothies should not be used to self-treat severe, complex or chronic headache disorders on their own. For those cases consult a doctor for proper diagnosis and treatment. Smoothies are likely most effective as a complementary part of a comprehensive headache management plan prescribed by your physician. They seem most promising for providing nutritional support or general pain relief for milder headache cases related to lifestyle factors, menstruation or between medication doses.
The right smoothie recipe can provide a convenient way to get a variety of beneficial nutrients and compounds targeting headache triggers all in one tasty drink. While more rigorous research is still needed, smoothies may be worth exploring as an additional tool for enhancing headache prevention and relief in some individuals.
