10 natural headache remedies to help you ease the pain, according to doctors

Aromatherapy for headaches? Recommended by an honest-to-goodness doctor? Yes and yes. Headache specialist Dr. Deena Kuruvilla, a board-certified neurologist and medical director at the Brain Health Institute in Westport, Conn., is a fan of the Migrastil Migraine Stick, an essential oil aromatherapy roll-on stick, noting that it can be "useful as needed for headache relief." 

The stick contains peppermint, spearmint and lavender oils, all of which are associated with relieving headache symptoms. For example, a 2019 study found that applying peppermint oil near one's nasal passages produced a pain response similar to lidocaine, a local anesthetic, for headache sufferers. 

Remember, always spot test for sensitivities before applying any aromatherapy to your skin, says Dr. Uma Darji, a family medicine physician in Raleigh, N.C.

Magnesium might be best known for helping you relax (hello, “sleepy girl mocktail” trend), but that same ability may also help with headaches. "There is a calming effect with magnesium that can be helpful with muscle relaxation and tension-type headaches," says Dr. Chantel Strachan, a primary care physician and assistant professor of medicine at Columbia University Irving Medical Center in New York.

Beyond that, Kuruvilla notes that taking 400 to 600 milligrams of an oral magnesium supplement may relieve acute migraines in some people, especially those with aura. And since low magnesium is linked to headaches, adding a daily magnesium supplement to your routine may even help ward off future aches and pains, says Darji. In fact, the National Center for Complementary and Integrative Health (NCCIH) reports that this natural headache remedy may help reduce the frequency of migraines.

Just keep in mind that high doses can bring on diarrhea, nausea and stomach cramps. Super-large doses can even cause toxicity. Plus, magnesium can interact with some antibiotics, diuretics and drugs to treat osteoporosis. That's why it's always important to check with your doctor before adding any supplement to your diet.

Experts at the American Headache Society report that people with migraines may have issues with how their brain cells produce energy (it's all about the mitochondria), but taking riboflavin (aka, vitamin B2) can help restore this balance and improve headache pain. 

In fact, a 2022 study in the journal Nutritional Neuroscience found that supplementing with 400 milligrams of riboflavin daily for three months reduced the severity, frequency and duration of migraine headaches.

While riboflavin seems to be safe — it doesn't interact with drugs, and it's a well-tolerated option for helping to prevent migraine symptoms — you should always consult with your health care provider before taking any supplement.

The FDA-cleared Cefaly Dual Device might sound a bit sci-fi, but it's actually pretty straightforward. You strap this device to your forehead, and it sends gentle electrical pulses to specific nerves that control sensation in your face — the same nerves that play a starring role in migraines, according to brain imaging studies. The results? Research shows it cuts pain by more than half within an hour for acute treatment.

A 2024 report coauthored by Kuruvilla notes that external trigeminal nerve stimulation works best for migraines that include light or sound sensitivity or vomiting, with these folks experiencing consistent pain relief within two hours and sustained relief at 24 hours. But if your migraines primarily involve nausea, you'll likely need additional treatments for complete relief.

For migraine prevention, daily 20-minute sessions helped more than one-third of users cut their monthly migraine days in half, with minimal side effects. (About 6% of folks experienced mild tingling.)

Although Cefaly is way pricier than, say, a supplement, Kuruvilla assures that this no-prescription-needed device is "effective for both acute and preventive use" for migraines. If you're game to try, know that Cefaly is FSA-/HSA-eligible and your insurance may even reimburse you. (Call and ask: "Does my plan cover durable medical equipment under HCPCS Code E0733?")

A massage not only feels great, the National Headache Foundation notes that it can help nix a headache by increasing blood flow to the brain, improving circulation and promoting lymphatic drainage. Plus, massage boosts muscle relaxation and reduces stress — big ol' contributing factors to tension and migraine headaches.

As a parent of five who works from home, slouched at a computer for hours on end, I can tell you: A powerful neck massager is my go-to remedy for tension headaches. If I power the massager on for just 10 to 15 minutes, I can almost guarantee total or near-total headache relief from allowing my muscles to (finally) relax. And if I switch on the heat feature — oh boy! After all, experts note that applying heat to sore muscles can also ease a tension-type headache. 

But don't just take it from me: Darji confirms my findings, explaining that "massaging the temples or base of the skull can quickly loosen tight muscles," helping to ease certain headaches.

My family — especially my daughter — uses cold packs to combat headache pain. A simple forehead-specific ice wrap has been a game changer for her. Cool temperatures have a numbing effect that may dull the ache, and Kuruvilla says they can also constrict blood vessels and reduce inflammation, further reducing pain.

I keep our forehead wraps stashed in the freezer at all times, so they're always ready to go. There are two in there, just in case I forget to return one to the freezer. I recommend you do the same. 

Keep in mind, however, that ice may not be the symptom-soother you need. Darji says that cold packs are best for migraines, while a warm compress on the neck or back of the head is more effective for easing tension headaches.

Something as simple as not getting enough water may be behind your headache, which means the solution may be as simple as rehydrating. (This is especially so in the summer months.) "Drinking 16 to 32 ounces of water can sometimes resolve headache pain quickly," says Kuruvilla.

You see, when you’re dehydrated, your brain literally shrinks, pulling away from your skull, which then puts pressure on your surrounding nerves, causing a headache. But when you drink water, your brain returns to its normal size and the pain — poof! — goes away. (Pro tip: Always take small sips. Gulping too much too fast can make your stomach turn.)

To help sidestep a dehydration-fueled headache in the first place, it's a wise idea to keep a refillable water bottle on hand to stay hydrated all day.