For many people around the world, migraine isn’t just an occasional headache—it’s a recurring neurological condition marked by intense head pain, nausea, and sensitivity to light and sound. As scientists continue searching for supportive strategies, extra-virgin olive oil (EVOO) has emerged as a food of interest thanks to its anti-inflammatory and antioxidant compounds that may help ease migraine burden when used as part of an overall healthy diet.

How Olive Oil May Help Calm Inflammation
One leading idea about why migraines occur is that inflammation affects blood vessels and nerves in the brain. EVOO is rich in phenolic compounds, including oleocanthal, a molecule that behaves in a way similar to ibuprofen, a common over-the-counter anti-inflammatory drug.

Oleocanthal can inhibit the COX-1 and COX-2 enzymes. COX-1 helps maintain normal functions like protecting the stomach lining, while COX-2 is produced at sites of inflammation and is more directly involved in pain and swelling. Many nonsteroidal anti-inflammatory drugs (NSAIDs), including ibuprofen, work by blocking these enzymes; oleocanthal appears to act in a comparable, naturally occurring way. [1]

When EVOO is eaten regularly, these natural COX-inhibiting compounds may help reduce low-grade inflammation in blood vessels in and around the brain, which could, over time, contribute to fewer migraine episodes. Research suggests that consistent intake of EVOO might help prevent certain conditions thanks to oleocanthal’s ibuprofen-like anti-inflammatory action. [2]

Omega-3–Rich Patterns, Olive Oil and Migraine
Higher intakes of omega-3 fatty acids have been associated with fewer and less intense migraines. In the only randomized controlled trial so far that specifically manipulated diet in adults with migraines, participants who increased omega-3s while cutting back on omega-6 fats experienced fewer days with headache. [3]

Olive oil itself doesn’t provide large amounts of omega-3s, but it is a cornerstone of the Mediterranean diet—a way of eating that emphasizes omega-3–rich fish, nuts and seeds. Using olive oil as your main cooking and dressing fat makes it easier to adopt this pattern. In that context, EVOO’s own anti-inflammatory effects may work alongside omega-3–rich foods to reduce some of the dietary triggers that worsen migraines.

Antioxidants in Olive Oil and Migraine Triggers
Oxidative stress—an imbalance between free radicals and the body’s ability to neutralize them—is another factor linked to migraine attacks. EVOO contains a range of antioxidant polyphenols that help combat oxidative stress.

Studies have found that people whose diets are rich in plant compounds like phenols and flavonoids—found in olive oil, fruits, vegetables, herbs and other plant foods—tend to report milder migraines. Conversely, lower intake of these bioactive compounds has been associated with more severe migraine symptoms. [4] Adding high-quality extra-virgin olive oil to meals may therefore be one practical way to increase your antioxidant intake and possibly help dial down some migraine triggers.

Using Olive Oil Within a Mediterranean-Style Eating Pattern
The potential benefits of EVOO seem to be strongest when it’s part of a broader Mediterranean-style eating pattern rather than a single “magic” food. This way of eating is characterized by:
•    Extra-virgin olive oil as the main fat
•    Frequent fish and seafood (sources of omega-3s)
•    Plenty of vegetables, fruits, whole grains, legumes and nuts
•    Limited intake of highly processed foods and pro-inflammatory fats
Research indicates that people with migraines who more closely follow a Mediterranean-style diet tend to have fewer headaches, shorter attack duration and lower disability scores. [5] In this context, EVOO’s anti-inflammatory phenolics combine with the rest of the diet’s fiber, omega-3s, and phytonutrients to create a more migraine-friendly pattern.

Practical Ways to Add More EVOO
To tap into these potential benefits, make extra-virgin olive oil your default fat as often as you reasonably can:
•    Swap it in for other fats in salad dressings, marinades and sauces.
•    Drizzle it on cooked vegetables, grains and soups right before serving.
•    Use it for everyday cooking—sautéing, roasting and even baking—rather than relying on seed oils or solid saturated fats.

The key is consistency. Reaching for extra-virgin olive oil whenever you cook or dress food helps ensure those phenolic compounds and heart-healthy fats are showing up in your meals on a daily basis.

A Supportive Strategy, Not a Standalone Cure
It’s important to keep in mind that while EVOO and a Mediterranean-style diet may help support migraine management, they are not a replacement for medical treatment. Olive oil should be viewed as one tool within a comprehensive plan that can include:
•    Preventive and acute migraine medications
•    Sleep, stress and hydration strategies
•    Identifying and managing personal triggers
•    Dietary approaches such as increasing extra-virgin olive oil and other anti-inflammatory foods

Taken together, the anti-inflammatory and antioxidant properties of EVOO—especially in the context of a Mediterranean-style pattern—make it a promising, food-first approach for people hoping to gain better control over their migraines. Work with a health care provider or registered dietitian to tailor these strategies to your specific needs and medical history.

References:
[1] Oleocanthal, a Phenolic Derived from Virgin Olive Oil: A Review of the Beneficial Effects on Inflammatory Disease
[2] Impact of Dietary Patterns on Migraine Management: Mechanisms of Action and Recent Literature Insights
[3] Dietary Alteration of n-3 and n-6 Fatty Acids for Headache Reduction in Adults with Migraine: Randomized Controlled Trial
[4] Dietary Alteration of n-3 and n-6 Fatty Acids for Headache Reduction in Adults with Migraine: Randomized Controlled Trial
[5] Associations Between Adherence to Mediterranean Dietary Pattern and Frequency, Duration and Severity of Migraine Headache: A Cross-Sectional Study