Feed Your Nerves: Your Guide to Nervous System Health

Think of your nervous system as the CEO of You, Inc. It’s the master conductor of your body’s orchestra, tirelessly managing everything from your tap-dancing toes and witty comebacks to your heart rate and gut feelings.

But in our non-stop, notification-pinging modern world, this CEO is often overworked, underpaid, and drowning in emails (a.k.a. stress). When your nervous system gets thrown for a loop, it starts sending out some weird error messages – physical glitches like digestive drama, crushing fatigue, and mysterious aches, or emotional alerts like anxiety, irritability, and a mood that’s gone on an unauthorised holiday.

The bad news? A frazzled nervous system is practically a rite of passage these days. The good news? You can absolutely help it reboot. One of the most powerful tools in your arsenal is, you guessed it, your fork.

Let’s explore the nutritional dream team that can help bring your body’s control centre back to a state of calm, cool, and collected.

The Vitamin A-Team for Your Nerves

Vitamins aren’t just for staving off scurvy; they’re frontline workers in the battle for neurological balance.

The B-Hive: Why B Vitamins are Buzz-Worthy

Studies show that vitamins B1, B6, and B12 are the undisputed power trio for your nervous system (1). While each has its own special talent, they work together like a perfectly synchronised band to keep your nerves happy.

Vitamin B1 (Thiamine): The Energy Supplier

This vitamin is all about providing nerve cells with the fuel (glucose) they need to function. It’s also a key player in maintaining your psychological wellbeing. Find it in pork, fish, legumes, rice, seeds and fortified cereals.

Vitamin B6 (Pyridoxine): The Morale Officer

B6 supports the creation of red blood cells and keeps your psychological function in check. Load up on tuna, pork, potatoes, avocado and dairy.

Vitamin B12 (Cobalamin): The Chief Communications Officer

B12 is crucial for normal neurological and psychological function, essentially helping to keep the entire system balanced and communicating effectively (1). Your best bets are meat, fish, dairy and eggs. For plant-based folks, nutritional yeast and fortified foods are your friends, but a B12 supplement is a wise investment to ensure you’re not running on empty.

Pro-Tip

The B vitamins are a tight-knit crew. For maximum effect, consider a B-complex supplement that provides all three, ensuring they can work their synergistic magic to protect and repair your nervous system.

Vitamin D3: The Sunshine Superhero

Though it has “vitamin” in its name, D3 acts more like a boss-level hormone. Research suggests it has powerful neuroprotective effects, and low levels could be linked to an increased risk of central nervous system disorders (2).

Your skin makes vitamin D3 when exposed to sunlight, but if you live in a place like the UK (where the sun is often a myth between October and March), spend your days indoors, or have darker skin, you’re likely not getting enough. While oily fish, eggs and red meat offer a little, they can’t compete with a good dose of sunshine.

Given that it’s tough to get enough from food alone, a daily 10µg supplement is a smart move for most. Vegans, look for a formula derived from plant-based cholecalciferol.

Mighty Minerals for Your Mind

These unsung heroes are essential for nerve signalling and psychological stability.

Magnesium: The Ultimate Chill Pill

Involved in over 300 bodily processes, supporting the nervous system is one of magnesium’s top gigs. It helps regulate neurotransmitters and contributes to normal psychological function, making it your best friend for emotional balance (3). Find it in dark leafy greens, brown rice, nuts, seeds and glorious dark chocolate.

Calcium: More Than Just Strong Bones

Calcium is the messenger service for your nervous system, helping to pass information between nerve cells (a process called neurotransmission) (4). Boost your intake with dairy, tofu, almonds, chia seeds and leafy greens.

Zinc: The Brain’s Architect

From baby brain development to adult brain maintenance, zinc is critical. It’s involved in nerve cell communication and even neurogenesis (the creation of new nerve cells). Studies suggest low levels might be linked to mood changes and neurological issues (5). Oysters are a zinc powerhouse, but red meat, poultry, nuts and seeds are great sources too.

Iron: The Oxygen Express

Iron is the all-rounder, supporting everything from energy production to oxygen transport to your brain (6). Without enough iron, your nervous system can feel sluggish and slow. Top up with red meat, chicken, eggs, beans and seeds.

Iodine: The Cognitive Spark Plug

According to the World Health Organisation (WHO), iodine deficiency is the globe’s most preventable cause of brain damage (7). This essential mineral is a non-negotiable for cognitive and neurological function. Find it in seafood, eggs, dairy and seaweed.

Essential Fats: The Brain’s Bodyguard

Your brain is the commander-in-chief of the nervous system, and it has an appetite for healthy fats.

Omega-3 Fatty Acids (EPA & DHA)

These long-chain fatty acids are literal building blocks for your brain (8). DHA is particularly vital for brain function and development, while both fats help protect the myelin sheath – the protective coating around your nerves (12). Aim for two weekly portions of oily fish like salmon or mackerel. If you’re plant-based, get your DHA from chia seeds, flaxseeds, and walnuts, but a high-quality microalgae supplement is a must-have to ensure you’re getting enough.

Antioxidants: Your Nervous System’s Security Detail

Think of antioxidants as the bouncers who kick out troublemakers (free radicals) that cause cellular damage and stress.

Alpha Lipoic Acid (ALA)

This unique antioxidant has been shown to support nerve health by protecting against the damage caused by oxidative stress (13).

Vitamin C: The Classic Bodyguard

This famous vitamin is a pro at neutralising free radicals, protecting your nerve cells from oxidative damage and keeping your neurological hardware in top shape (9). Kiwis, citrus fruits, peppers and berries are packed with it.

Vitamin E: The Cell Membrane Protector

Working in tandem with vitamin C, this antioxidant is another key defender of your nervous system, shielding it from oxidative attacks (10). Find it in nuts, seeds, and vegetable oils.

Herbal Heroes: Nature’s Neurological Allies

For centuries, traditional medicine has turned to these plants for their balancing effects.

Ginseng

This legendary root is an adaptogen, meaning it helps your body adapt to and resist physical and emotional stress, essentially helping you roll with the punches (11).

Ashwagandha

Often called Indian ginseng, this herb is a star in Ayurvedic medicine, revered for its ability to restore balance and calm to a frazzled nervous system.

Theanine & Lemon Balm

Found in tea, L-theanine is the secret behind the beverage’s uniquely calming effect. Paired with lemon balm, this duo is an excellent choice for soothing an overactive mind.

Ready to Support Your Nervous System?

If you’re ready to give your body’s CEO the support it deserves, exploring these nutrients is a fantastic first step. For personalised advice on what might be right for you, our team of expert Nutrition Advisors are on hand to provide free, confidential advice.

References:

1. Calderón-Ospina CA, Nava-Mesa MO. (2020) B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS Neurosci Ther. 26(1):5-13. https://www.iasp-pain.org/publications/pain-research-forum/papers-of-the-week/paper/125227-b-vitamins-nervous-system-current-knowledge-biochemical-modes-action-and-synergies/
2. Wrzosek M et al. (2013) Vitamin D and the central nervous system. Pharmacol Rep. 65(2):271-8. https://pubmed.ncbi.nlm.nih.gov/23744412/
3. Kirkland AE, Sarlo GL, Holton KF. (2018) The Role of Magnesium in Neurological Disorders. Nutrients. 10(6):730. https://www.mdpi.com/2072-6643/10/6/730
4. Südhof TC. (2012) Calcium control of neurotransmitter release. Cold Spring Harb Perspect Biol. 4(1): a011353. https://pubmed.ncbi.nlm.nih.gov/22068972/
5. Gower-Winter SD, Levenson CW. (2012) Zinc in the central nervous system: From molecules to behavior. Biofactors. 38(3):186-93. https://pubmed.ncbi.nlm.nih.gov/22473811/
6. Porras CA, Rouault TA. (2022) Iron Homeostasis in the CNS: An Overview of the Pathological Consequences of Iron Metabolism Disruption. Int J Mol Sci. 23(9):4490. https://www.mdpi.com/1422-0067/23/9/4490
7. www.who.int. (2013). Nutrition: Effects of iodine deficiency. https://www.who.int/data/nutrition/nlis/info/iodine-deficiency
8. Wysoczański T et al. (2016) Omega-3 Fatty Acids and their Role in Central Nervous System - A Review. Curr Med Chem. 23(8):816-31. https://pubmed.ncbi.nlm.nih.gov/26795198/
9. May JM. (2012) Vitamin C transport and its role in the central nervous system. Subcell Biochem. 56:85-103. https://pubmed.ncbi.nlm.nih.gov/22116696/
10. Sen CK, Khanna S, Roy S. (2004) Tocotrienol: the natural vitamin E to defend the nervous system? Ann N Y Acad Sci. 1031:127-42. https://pubmed.ncbi.nlm.nih.gov/15753140/
11. Lee S, Rhee DK. (2017) Effects of ginseng on stress-related depression, anxiety, and the hypothalamic-pituitary-adrenal axis. J Ginseng Res. 41(4):589-594. https://www.researchgate.net/publication/312870618_The_effects_of_ginseng_on_stress-related_depression_anxiety_and_the_hypothalamic-pituitary-adrenal_axis
12. Pu H et al. (2013) Omega-3 polyunsaturated fatty acid supplementation improves neurologic recovery and attenuates white matter injury after experimental traumatic brain injury. https://pubmed.ncbi.nlm.nih.gov/23801244/
13. Viana L et al. (2021) Alpha-Lipoic Acid as an Antioxidant Strategy for Managing Neuropathic Pain. Pharmaceuticals (Basel). 14(2):207. https://pubmed.ncbi.nlm.nih.gov/36552628/