h to which you have added 2 teaspoons of powdered mustard. The heat and mustard will work together to ease your headache, and mustard powder is available at the grocery store.

Passiflora incarnata, a tropical herb, has been used since the 19th century for nervous conditions. Clinical trials have demonstrated the relaxing and calming effects of Passiflora; it is often recommended to treat anxiety and reduce tension.

Peppermint reduces pain and tension. Massage or sniff as with the other oils. (Warning: keep the peppermint oil away from your eyes!) This may be beneficial for tension headaches. Drink peppermint tea, available at the grocery store.

Riboflavin (vitamin B-2), like CoQ10, acts on energy production within the mitochondria; see package for the recommended dosage.

Rosemary. Rosemary oil helps keep blood vessels dilated; rub a few drops of it into your temples. Or make a rosemary tea using one teaspoon of rosemary in a cup of hot water; cover and steep for 10 minutes; strain and drink.

Valerian reduces tension and pain. It's available in capsule form at the health foods store.

White willow bark will give you resu

Headaches are a common problem. About 12% of the population suffers from migraines; counting sinus, tension, and cluster headaches, that number probably approaches 100%. While over-the-counter and prescription headache remedies often are appropriate, the expense and side effects can be problematic for some people.

These problems may be avoided with any of a wide selection of herbal and mineral supplements. Here are some you can try; they're listed in alphabetical order, and, as always, you should check with your health care provider if you have any questions.

General precautions:

-- Some are not recommended for pregnant or nursing women or children under age two.
-- Don't take any of these with Coumadin or other blood thinners without consulting a doctor or pharmacist.
-- Don't take them if you have kidney problems without consulting a doctor or pharmacist.

Butterbur. Sold under the brand name Petadolex, it should be taken regularly, as a preventative; you may not be able to find it at the health foods store (if not, do an Internet search), and it's not inexpensive.

Cayenne. Cayenne dilates your blood vessels, improving circulation; it is also a natural analgesic. You can buy cayenne capsules and take them regularly as a preventative; or you can take cayenne on an as-needed basis, and if you have cayenne (red pepper) in your spice cupboard, it'll do. Put some in a glass of water, or a cup of tea, coffee, or hot chocolate. How much is effective without being overpowering is something you'll have to experiment to discover; start with 1/8 teaspoon and work your way up. You may be able to tolerate a whole teaspoon--but you may find relief from a lot less.

Celery seeds. You can find these at the grocery store. Soak the seeds in hot water, strain, and sip like tea.

Chamomile. Chamomile tea is calming and soothing, and readily available at the grocery store.

Cinnamon reduces stress, loosens tight muscles, and lowers blood pressure--all of which ease a headache.

Co-Enzyme Q10 acts on energy production within the mitochondria in the cells.

Eucalyptus oil. This is an essential oil; put a few drops of this in a carrier oil (vegetable, olive, etc.) and massage into your forehead to help with tension headaches. Also, try putting a few drops on a handkerchief and sniffing it.

Feverfew and ginkgo reduce migraines and vascular headaches by reducing blood vessel dilation and spasms. They also have anti-inflammatory properties; ginkgo, in addition, relieves dizziness often associated with headaches. You can try chewing feverfew leaves, although they are very bitter; or get a tincture or capsules. This is a good remedy for migraine or cluster headaches. Feverfew appears to be better at prevention than treatment of migraines, so you may want to take it on a regular basis. Both are available at health foods stores.

Ginger relaxes blood vessels in the head and reduces swelling in the brain, and activates natural opiates in the brain that relieve pain. It can be taken in the form of tea or in tablets available at health foods stores; use fresh or powdered ginger when you cook, eat crystallized ginger, or put fresh-grated ginger in a drink. Ginger is useful for migraines as well as other headaches, and also eases nausea.

Honey is a natural sugar, pre-digested by bees, that has been used since Bible times. It contains potassium and magnesium, which will help relax the arteries and allow more blood to flow to the brain. Try taking a couple of teaspoons if you feel a migraine coming on; it also might help with a hangover. Try boiling equal parts of honey and apple cider vinegar and inhaling the steam.

Lavender reduces pain and relaxes. Massage or sniff as with eucalyptus oil.

Lithium, a salt that is used to treat bipolar disorder, can help those suffering from cluster headaches. It is available at the health foods store.

Marjoram eases muscle tension.

Menthol preparations can be helpful in relieving tension headaches. Massage the oil into your temples.

Magnesium. Headache sufferers sometimes have underlying magnesium deficiency. Following the recommended dosage on the label, take with meals, but not with dairy products--magnesium interferes with calcium absorption.

Milk thistle, like feverfew, has been subject to many clinical trials that clearly demonstrate its effectiveness. It is frequently recommended to counteract the harmful effects of alcohol and other drugs on the liver. Silymarin, a powerful anti-oxidant, is largely responsible for the medical benefits of this herb.

Mustard. Soak your feet for 10-20 minutes in a hot foot bath to which you have added 2 teaspoons of powdered mustard. The heat and mustard will work together to ease your headache, and mustard powder is available at the grocery store.

Passiflora incarnata, a tropical herb, has been used since the 19th century for nervous conditions. Clinical trials have demonstrated the relaxing and calming effects of Passiflora; it is often recommended to treat anxiety and reduce tension.

Peppermint reduces pain and tension. Massage or sniff as with the other oils. (Warning: keep the peppermint oil away from your eyes!) This may be beneficial for tension headaches. Drink peppermint tea, available at the grocery store.

Riboflavin (vitamin B-2), like CoQ10, acts on energy production within the mitochondria; see package for the recommended dosage.

Rosemary. Rosemary oil helps keep blood vessels dilated; rub a few drops of it into your temples. Or make a rosemary tea using one teaspoon of rosemary in a cup of hot water; cover and steep for 10 minutes; strain and drink.

Valerian reduces tension and pain. It's available in capsule form at the health foods store.

White willow bark will give you resul

so a natural analgesic. You can buy cayenne capsules and take them regularly as a preventative; or you can take cayenne on an as-needed basis, and if you have cayenne (red pepper) in your spice cupboard, it'll do. Put some in a glass of water, or a cup of tea, coffee, or hot chocolate. How much is effective without being overpowering is something you'll have to experiment to discover; start with 1/8 teaspoon and work your way up. You may be able to tolerate a whole teaspoon--but you may find relief from a lot less.

Celery seeds. You can find these at the grocery store. Soak the seeds in hot water, strain, and sip like tea.

Chamomile. Chamomile tea is calming and soothing, and readily available at the grocery store.

Cinnamon reduces stress, loosens tight muscles, and lowers blood pressure--all of which ease a headache.

Co-Enzyme Q10 acts on energy production within the mitochondria in the cells.

Eucalyptus oil. This is an essential oil; put a few drops of this in a carrier oil (vegetable, olive, etc.) and massage into your forehead to help with tension headaches. Also, try putting a few drops on a handkerchief and sniffing it.

Feverfew and ginkgo reduce migraines and vascular headaches by reducing blood vessel dilation and spasms. They also have anti-inflammatory properties; ginkgo, in addition, relieves dizziness often associated with headaches. You can try chewing feverfew leaves, although they are very bitter; or get a tincture or capsules. This is a good remedy for migraine or cluster headaches. Feverfew appears to be better at prevention than treatment of migraines, so you may want to take it on a regular basis. Both are available at health foods stores.

Ginger relaxes blood vessels in the head and reduces swelling in the brain, and activates natural opiates in the brain that relieve pain. It can be taken in the form of tea or in tablets available at health foods stores; use fresh or powdered ginger when you cook, eat crystallized ginger, or put fresh-grated ginger in a drink. Ginger is useful for migraines as well as other headaches, and also eases nausea.

Honey is a natural sugar, pre-digested by bees, that has been used since Bible times. It contains potassium and magnesium, which will help relax the arteries and allow more blood to flow to the brain. Try taking a couple of teaspoons if you feel a migraine coming on; it also might help with a hangover. Try boiling equal parts of honey and apple cider vinegar and inhaling the steam.

Lavender reduces pain and relaxes. Massage or sniff as with eucalyptus oil.

Lithium, a salt that is used to treat bipolar disorder, can help those suffering from cluster headaches. It is available at the health foods store.

Marjoram eases muscle tension.

Menthol preparations can be helpful in relieving tension headaches. Massage the oil into your temples.

Magnesium. Headache sufferers sometimes have underlying magnesium deficiency. Following the recommended dosage on the label, take with meals, but not with dairy products--magnesium interferes with calcium absorption.

Milk thistle, like feverfew, has been subject to many clinical trials that clearly demonstrate its effectiveness. It is frequently recommended to counteract the harmful effects of alcohol and other drugs on the liver. Silymarin, a powerful anti-oxidant, is largely responsible for the medical benefits of this herb.

Mustard. Soak your feet for 10-20 minutes in a hot foot bath to which you have added 2 teaspoons of powdered mustard. The heat and mustard will work together to ease your headache, and mustard powder is available at the grocery store.

Passiflora incarnata, a tropical herb, has been used since the 19th century for nervous conditions. Clinical trials have demonstrated the relaxing and calming effects of Passiflora; it is often recommended to treat anxiety and reduce tension.

Peppermint reduces pain and tension. Massage or sniff as with the other oils. (Warning: keep the peppermint oil away from your eyes!) This may be beneficial for tension headaches. Drink peppermint tea, available at the grocery store.

Riboflavin (vitamin B-2), like CoQ10, acts on energy production within the mitochondria; see package for the recommended dosage.

Rosemary. Rosemary oil helps keep blood vessels dilated; rub a few drops of it into your temples. Or make a rosemary tea using one teaspoon of rosemary in a cup of hot water; cover and steep for 10 minutes; strain and drink.

Valerian reduces tension and pain. It's available in capsule form at the health foods store.

White willow bark will give you resu

>Feverfew and ginkgo reduce migraines and vascular headaches by reducing blood vessel dilation and spasms. They also have anti-inflammatory properties; ginkgo, in addition, relieves dizziness often associated with headaches. You can try chewing feverfew leaves, although they are very bitter; or get a tincture or capsules. This is a good remedy for migraine or cluster headaches. Feverfew appears to be better at prevention than treatment of migraines, so you may want to take it on a regular basis. Both are available at health foods stores.

Ginger relaxes blood vessels in the head and reduces swelling in the brain, and activates natural opiates in the brain that relieve pain. It can be taken in the form of tea or in tablets available at health foods stores; use fresh or powdered ginger when you cook, eat crystallized ginger, or put fresh-grated ginger in a drink. Ginger is useful for migraines as well as other headaches, and also eases nausea.

Honey is a natural sugar, pre-digested by bees, that has been used since Bible times. It contains potassium and magnesium, which will help relax the arteries and allow more blood to flow to the brain. Try taking a couple of teaspoons if you feel a migraine coming on; it also might help with a hangover. Try boiling equal parts of honey and apple cider vinegar and inhaling the steam.

Lavender reduces pain and relaxes. Massage or sniff as with eucalyptus oil.

Lithium, a salt that is used to treat bipolar disorder, can help those suffering from cluster headaches. It is available at the health foods store.

Marjoram eases muscle tension.

Menthol preparations can be helpful in relieving tension headaches. Massage the oil into your temples.

Magnesium. Headache sufferers sometimes have underlying magnesium deficiency. Following the recommended dosage on the label, take with meals, but not with dairy products--magnesium interferes with calcium absorption.

Milk thistle, like feverfew, has been subject to many clinical trials that clearly demonstrate its effectiveness. It is frequently recommended to counteract the harmful effects of alcohol and other drugs on the liver. Silymarin, a powerful anti-oxidant, is largely responsible for the medical benefits of this herb.

Mustard. Soak your feet for 10-20 minutes in a hot foot bath to which you have added 2 teaspoons of powdered mustard. The heat and mustard will work together to ease your headache, and mustard powder is available at the grocery store.

Passiflora incarnata, a tropical herb, has been used since the 19th century for nervous conditions. Clinical trials have demonstrated the relaxing and calming effects of Passiflora; it is often recommended to treat anxiety and reduce tension.

Peppermint reduces pain and tension. Massage or sniff as with the other oils. (Warning: keep the peppermint oil away from your eyes!) This may be beneficial for tension headaches. Drink peppermint tea, available at the grocery store.

Riboflavin (vitamin B-2), like CoQ10, acts on energy production within the mitochondria; see package for the recommended dosage.

Rosemary. Rosemary oil helps keep blood vessels dilated; rub a few drops of it into your temples. Or make a rosemary tea using one teaspoon of rosemary in a cup of hot water; cover and steep for 10 minutes; strain and drink.

Valerian reduces tension and pain. It's available in capsule form at the health foods store.

White willow bark will give you resu

a couple of teaspoons if you feel a migraine coming on; it also might help with a hangover. Try boiling equal parts of honey and apple cider vinegar and inhaling the steam.

Lavender reduces pain and relaxes. Massage or sniff as with eucalyptus oil.

Lithium, a salt that is used to treat bipolar disorder, can help those suffering from cluster headaches. It is available at the health foods store.

Marjoram eases muscle tension.

Menthol preparations can be helpful in relieving tension headaches. Massage the oil into your temples.

Magnesium. Headache sufferers sometimes have underlying magnesium deficiency. Following the recommended dosage on the label, take with meals, but not with dairy products--magnesium interferes with calcium absorption.

Milk thistle, like feverfew, has been subject to many clinical trials that clearly demonstrate its effectiveness. It is frequently recommended to counteract the harmful effects of alcohol and other drugs on the liver. Silymarin, a powerful anti-oxidant, is largely responsible for the medical benefits of this herb.

Mustard. Soak your feet for 10-20 minutes in a hot foot bath to which you have added 2 teaspoons of powdered mustard. The heat and mustard will work together to ease your headache, and mustard powder is available at the grocery store.

Passiflora incarnata, a tropical herb, has been used since the 19th century for nervous conditions. Clinical trials have demonstrated the relaxing and calming effects of Passiflora; it is often recommended to treat anxiety and reduce tension.

Peppermint reduces pain and tension. Massage or sniff as with the other oils. (Warning: keep the peppermint oil away from your eyes!) This may be beneficial for tension headaches. Drink peppermint tea, available at the grocery store.

Riboflavin (vitamin B-2), like CoQ10, acts on energy production within the mitochondria; see package for the recommended dosage.

Rosemary. Rosemary oil helps keep blood vessels dilated; rub a few drops of it into your temples. Or make a rosemary tea using one teaspoon of rosemary in a cup of hot water; cover and steep for 10 minutes; strain and drink.

Valerian reduces tension and pain. It's available in capsule form at the health foods store.

White willow bark will give you resu

h to which you have added 2 teaspoons of powdered mustard. The heat and mustard will work together to ease your headache, and mustard powder is available at the grocery store.

Passiflora incarnata, a tropical herb, has been used since the 19th century for nervous conditions. Clinical trials have demonstrated the relaxing and calming effects of Passiflora; it is often recommended to treat anxiety and reduce tension.

Peppermint reduces pain and tension. Massage or sniff as with the other oils. (Warning: keep the peppermint oil away from your eyes!) This may be beneficial for tension headaches. Drink peppermint tea, available at the grocery store.

Riboflavin (vitamin B-2), like CoQ10, acts on energy production within the mitochondria; see package for the recommended dosage.

Rosemary. Rosemary oil helps keep blood vessels dilated; rub a few drops of it into your temples. Or make a rosemary tea using one teaspoon of rosemary in a cup of hot water; cover and steep for 10 minutes; strain and drink.

Valerian reduces tension and pain. It's available in capsule form at the health foods store.

White willow bark will give you results similar to aspirin, but is much gentler on the stomach. This is the natural ingredient from which aspirin is made. Capsules or tincture can be found in health foods stores.

So, if you, like many people today, hesitate to spend the money--and take the risk--sometimes associated with traditional medications, try these first. For most headache sufferers, it can't hurt.

Lisa J. Lehr © 2006