Plant Allies & Herbal Recipes for Headaches
Headaches are a pain.
(Thank you, sorry, I'll see myself out.)
Headaches are not only a common pain but a common complaint through the ages. Our ancient and not-so-ancient ancestors came up with all sorts of remedies - both effective and dubious - to alleviate the common headache with ancient herbals and folklore full of suggestions. Fortunately, there is quite a collection of herbs for headaches ranging from analgesics to nervines, digestives and circulatory tonics.
While there are many sorts of headaches ranging from the dull to the debilitating and occurring because of underlying illnesses, hormones, allergies, medication use, physical trauma, disability, and more, we’ll be focusing on those cause by stress and tension. Other types of headaches require a lot more specialized one-on-one care than can be effectively communicated through a blog post and if you're experiencing chronic headaches especially when combined with symptoms like dizziness, fatigue, blurry vision, you should visit your health care professional.
While I’m focusing on herbs for stress and tension headaches, many of the plant allies on the following list would be useful for all sorts of headaches since stress and tension are often contributing factors to whatever else is happening to bring on a headache. I’ve also included sensory overwhelm and general high sensitivity within the realm of stress and tension headaches as it is an area of focus that is near and dear to my heart.
image via @kkalerry
Plant Allies for Headaches
🌿 Lavender (Lavandula spp.): Lavender it is a wonderful overall headache remedy and nervous system tonic. Headaches and migraines brought on by nervous tension are well-served by Lavender as well as headaches that accompany a cold or the ‘flu. Indications include overstimulation, crankiness, headaches made worse by physical heat and bright light, feelings of overexposure, agitation, nervousness, and insomnia - especially for overheated conditions such as anger and irritability. A little goes a long way with Lavender and it works well blended with most other herbs on this list.
🌿 Milky Oat (Avena sativa): My favorite nervine, Milky Oat helps alleviate headaches by settling the nervous system and helping us find equilibrium. It is one of my most recommended plants to folks and makes an excellent addition to most headache blends. Indications include general fatigue, loss of hope and inspiration, stress and anxiety, trouble sleeping, and a general feeling of discombobulation in the body.
🌿 Lemon Balm (Melissa officinalis): Like Milky Oat, Lemon Balm is an herb that I find to be most effective when taken over an extended period of time. It's a great herb for those who have been sick and are trying to work through that post-illness malaise where body aches and pains - including headaches - are getting better but still lingering. It's also one of my favorite plant allies for headaches brought on by social anxiety and all those big life transitions where tension is high. Additional indications for Lemon Balm include chronic stress and desiring connection but struggling to show up in relationships of all kinds.
🌿 Skullcap (Scutellaria lateriflora): A great plant ally for hyperactivity in general, including busy thoughts (including busy anxious thoughts that cause tension), restlessness that disrupts sleep, and people who are on their phones too much (contributing to tension headaches) and are looking for plant ally support for their nervous system as they learn how to look less at their screens. Other indications include headaches that arise from indigestion including a nervous stomach, muscle spasms, and overall body tension.
🌿 Wood Betony (Betonica officinalis) : Wood Betony is a great option for headaches that stem from nervous tension. The herb helps to draw energy down from the head by regulating circulation so that heat and stagnant energy doesn't lead to pain like sciatica or neuralgia. In addition to general pain, Herbalist Anne McIntyre specifically recommends Wood Betony for trigeminal neuralgia or intense facial pain - but you should be sure to check in with your health practitioner if you are experiencing either of these symptoms.¹ Other indications that Wood Betony might be useful include dizziness, brain fog, and nightmares.
🌿 California Poppy (Eschscholzia californica): A great plant ally if disrupted sleep is one of the contributing factors to your headaches. One of the ways that California Poppy helps us to get a good night's sleep is that it brings energy down from the head to our roots, calm racing thoughts, and reducing pain that can accompany restlessness. California Poppy is a nervous system restorative and when combined with other herbs like Milky Oat (Avena sativa) it can be used in low doses on a daily basis to help recover from burnout or a period of intense stress. Consider combining with herbs like Vervain (Verbena officinalis, hastata) if there is excess tension and a tendency to overwork or Skullcap (Scutellaria lateriflora) if there is excess anxiety and racing thoughts.
🌿 Vervain (Verbena spp.): A classic remedy for tension headaches and for good reason! Vervain can be used both internally and as a compress for the neck and shoulders to help alleviate tension headaches brought on by stress and overwork. With tension headaches with a lot of mental chatter, I like to combine Vervain with Skullcap (Scutellaria lateriflora). Where there is lack of pleasure because tension gets in the way, I like to use Vervain with Lemon Balm (Melissa officinalis) and Rose (Rosa spp.).
🌿 Sage (Salvia officinalis): Sage is well-known as a circulatory tonic, but I would further classify it as a “processing” tonic in that it not only helps to move blood, heat, and information throughout the body, but it helps us to process these parts of ourselves as well. The herb moves energy downward from the crown of the head through the feet which is one of the reasons that Sage helps to calm us down, alleviate headaches, get restful sleep, and experience good digestion.
🌿 Peppermint (Mentha piperita): Headaches that accompany colds or allergy season that bring along sinus congestion can often be helped by Peppermint. The herb's circulatory tonic qualities help to move energy throughout the body, alleviating trapped tension that can give rise to headaches and brain fog. Headaches caused by indigestion are another sign that Peppermint may be of use.
🌿 Cramp Bark (Viburnum opulus): A useful herb that can help to alleviate headaches that might arise after physical exertion including working out (though if you're getting headaches after every time you work out, something needs to change in your exercise regime or a check-up with your health professional may be needed). A relaxing nervine, Cramp Bark is often useful for folks where heat provides relief. Cramp Bark helps to reduce “nervous tension due to the gentle warmth that it imparts to the nerves and brain.”² The clearing warmth of Cramp Bark can also be applied to states of stress that are alleviated by feeling held and comforted.
image via @aaroncook
Suggested Practice
I will be focusing on herbal suggestions for headache care, but if you want some more general recommendations for reducing stress in your life (with plenty of plant ally suggestions), you might enjoy my series on supporting our sensitive natures.
The most helpful tip for headaches brought on by stress and tension is to take your herbal remedy at the earliest sign of headache. Early use of herbs at the first sign of a headache can be key to stopping a headache from fully arriving or lessening the length and intensity of one if it does show up.
My second most helpful herbal tip is to begin to incorporate nervous system tonics into your daily routine. Many of plant allies listed above are also nervines (aka nervous system tonics) and can be taken over an extended period of time to help our body recover from stress. If you don't know where to start, Milky Oat (Avena sativa) is a good plant to consider. Of course, you want to incorporate other modalities like breathwork and life changes to alleviate stress, but naming your need and working with plants conscientiously with your need can be a help keep you focused on your path.
Finally, make it easy to access your herbs in order to take them regularly. If that means leaving your jar of tea or bottle of tincture on the counter where you'll see it each morning while making breakfast - great. If it's carrying premade tea with you - lovely. Consistency in using your herbal remedies is important. If you need to leave up post-it notes to remind you - excellent. In other words, it's important to drink your tea or take your tincture, so make it easy to do.
image via @mary_borysova
Herbal Recipes for Headaches
While you can easily make your own recipes based on the plant allies I've suggested, sometimes it's nice to have a recipe to work from instead of having to come up with own from scratch. These are a few sturdy ones, covering a wide-range of tension-style headaches but with a focus on easy-to-find herbs and only a handful of ingredients.
🌱 A Tincture for Tension Headaches
A relaxing blend that alleviates tension throughout the body, helping to draw stagnant energy out from the head, and prevent or alleviate headaches. I've added an option of adding California Poppy which I find works well in small doses during the day without causing drowsiness. If you are sensitive to more sedating herbs, then you can leave it out.
1 part Wood Betony (Betonica officinalis)
1 part Cramp Bark (Viburnum opulus)
2 parts Skullcap (Scutellaria lateriflora)
2 parts Lemon Balm (Melissa officinalis)
1 part Sage (Salvia officinalis)
Optional: ½ part California Poppy
Suggested dosage: 20 drops at first sign of headache or 10 drops up to three times daily.
🌱 A Tea for Tension Headaches
Some of my favorite plant allies for alleviating headaches all in one place. Pleasant tasting and easy to enjoy throughout the day and evening, this tea can be used on its own or combined with a tincture like the one suggested above (such as taking a dose of tincture at the onset of a headache and following it up with this tea).
2 parts Lemon Balm (Melissa officinalis)
2 parts Milky Oat (Avena sativa)
1/2 part Skullcap (Scutellaria lateriflora)
Suggested dosage: 1 heaping teaspoon of tea per cup of water. Up to 2 - 3 cups daily.
🌱 Nervous System Tonic Tea or Tincture
A daily nervous system tonic is so important when trying to reduce the frequency and intensity of stress and tension induced headaches. The following is a great daily tonic complete with vitamin and mineral rich herbs, relaxing nervines, and plants with a reputation for increasing our body's ability to access joy. I like making a quart jar of teas like this first thing in the morning, making it easy to enjoy throughout the day.
2 parts Milky Oat (Avena sativa)
1 part Lemon Balm (Melissa officinalis)
1 part Nettles (Urtica dioica)
½ part Peppermint (Mentha piperita)
½ part Rose (Rosa spp.)
Suggested dosage: 10 drops up to three times daily. 1 heaping teaspoon of tea per cup of water. Up to 2 - 3 cups daily.
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If you're looking for more recipes, check out my archive which includes stress-alleviating recipes like my favorite tea for winding down and teas for when we're feeling tired whether from burnout, sensory overwhelm or disruptions to our sleep cycle. You can also find complete plant profiles for all the herbs I wrote about today and many, many more in The Plant Ally Library.
For those who feel like their headaches may be tied to issues of sensitivity and overwhelm, you might enjoy Solace.
May you connect with the plant allies and practices that reduce pain in your life, sweep away the stress, and help you find a way of moving through the world that feels steady and hopeful.
This post was made possible through patron support.
❤︎ Thanks, friends. ❤︎
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Footnotes
1. Anne McIntyre, The Complete Herbal Tutor: The Ideal Companion for Study and Practice, (London: Octopus Books, 2010), 159.
2. Stephen Taylor, The Humoral Herbal: A practical guide to the Western Energetic system of health, lifestyle and herbs (London: Aeon Books, 2021), 286.
