Best nutrients for the nervous system

 

Often described as the ‘control centre’ of the body, the nervous system diligently oversees many involuntary physiological processes, including mobility, speech, emotions, and organ functions.
 
However, this intricate and complex system is also susceptible to environmental, psychological, and social changes, which may lead to imbalances and dysregulation. These disruptions can manifest as physical challenges, including digestive issues, fatigue, and discomfort, or, more commonly, emotional symptoms, like anxiety, irritability, and low mood.
 
Regrettably, nervous system dysregulation is all too common in our fast-paced modern world. Thankfully, though, there are many ways to restore balance, and one of the best tools at your disposal is diet.
 
Here, we explore some of the best nutrients for your nervous system.
 

Vitamins for the nervous system

 

B vitamins for the nervous system

 
Studies suggest vitamins B1, B6, and B12 are essential for your nervous system (1). Although each B vitamin plays its own unique role in nerve function, they also work synergistically to keep the overall nervous system healthy.
 

• Vitamin B1 provides energy (glucose) to nerve cells and supports psychological function. You can find vitamin B1 in pork, fish, legumes (peas, beans, and lentils), rice, seeds, and fortified breakfast cereals.

• Vitamin B6 supports normal red blood cell formation and psychological function. Tuna, pork, potatoes, avocado, and dairy contain generous amounts of vitamin B6.

• Vitamin B12 helps balance the nervous system in many ways, crucially supporting normal neurological and psychological function. The best sources include meat, fish, dairy, eggs, and some fortified cereals. The best sources of vitamin B12 are meat, fish, dairy, eggs, and some fortified cereals. If you’re vegetarian or vegan it can be harder to get enough vitamin B12 in your diet, as food sources are limited.  Nutritional yeast and yeast spreads do contain vitamin B12, but we would also recommend taking a  supplement.

 

Consider a high-strength combination product

 
The B vitamins work as a close-knit team to protect, repair, and regenerate the nervous system. That’s why taking all three B vitamins together in a B complex is better than just taking one.
 
So, for additional support, you may wish to try Neuro-B , designed specifically for nerves health. The comprehensive formula contains relevant levels of vitamins B1, B6 (as P5P), and B12 to support overall nervous system function, all in optimally absorbed body-ready forms,
 

Vitamin D3

 
Though technically a ‘vitamin’, vitamin D3 operates more like a hormone in the body.  Studies suggest it may have neuroprotective effects, with low levels potentially leading to an increased risk of central nervous system disorders (2).
 
While you can find modest amounts of vitamin D3 in oily fish, eggs, and red meat, sunlight stands out as the ultimate source. When your skin is directly exposed to UV rays, it synthesises vitamin D3. During sunlit months, fair-skinned individuals can produce sufficient vitamin D3 within minutes, although those with darker skin may need more time.
 
If you don't have adequate sun exposure – which can be hard if you live in the UK, particularly between October and March – spend most of your time indoors, or cover your skin with clothing, you’ll struggle to get enough vitamin D3 from food alone. And if you happen to be vegetarian or vegan, this can be even harder since most sources derive from animal products.
 
Overweight or obese individuals are also at risk of low vitamin D levels as they may struggle to synthesise it through sun exposure. Dark skinned individuals may not obtain sufficient sun exposure to meet the levels needed for optimal health.
 
Considering all of this, you may wish to take a daily supplement containing 10µg as a maintenance dose. If you’re vegan or vegetarian, look for a suitable formula derived from plant-based cholecalciferol.
 
Find out more about vitamin D here.
 

Minerals for the nervous system

 

Magnesium

 
Magnesium plays a role in 300 biochemical processes in the body – and supporting nervous system function is one of its top priorities. Not only does magnesium support nerve transmission and the regulation of neurotransmitters, but it also contributes to normal psychological function and emotional wellbeing (3).
 
You can find magnesium in dark leafy greens, brown rice, nuts, seeds, and dark chocolate. If you’re worried about your intake, consider taking a high-strength magnesium supplement.
 

Calcium

 
Calcium is another critical mineral for the nervous system. It helps facilitate normal neurotransmission – information transfer between nerve cells (4).
 
Increasing dietary calcium from dairy products (milk, yoghurt, and cheese), tofu, almonds, chia seeds, sardines, leafy greens, and lentils is a great way to boost calcium levels. If you do not eat much dairy, try to look out for fortified milks and foods to increase your intake. Alternatively, taking a calcium supplement can also cover any nutritional shortfalls.  
 

Zinc

 
Zinc supports everything from early neonatal brain development to the maintenance of brain function in adults. It’s involved in nerve cell communication and neurogenesis (the formation of new nerve cells). Studies suggest low levels may lead to mood changes and neurological disorders (5).
 
Shellfish, red meat, poultry, dairy, whole grains, nuts, and seeds are good sources of zinc. However, you may consider a high-strength supplement to plug any gaps. However, if you already take, or are considering a multivitamin, check the formula as most contain zinc at the recommended daily intake.
 

Iron

 
Iron is an all-rounder as far as the nervous system goes. It supports oxygen transport, energy production, and neurological development (6). 
 
Aside from upping dietary iron found in red meat, chicken, eggs, beans, nuts, seeds, and dried fruit, you may want to supplement with iron to support nervous system function.  Our Nutrition Advisors generally recommend 14mg daily for adults under 50 and 7mg daily for adults over 50.
 

Iodine

 
An essential trace mineral, iodine plays a critical role in cognitive and neurological function. According to the World Health Organisation (WHO) iodine deficiency is the most preventable cause of brain damage worldwide (7).
 
Seafood, eggs, milk products, and seaweed are among the best sources of iodine. However, if you’re worried about your intake – especially if you’re on a vegan diet, pregnant, or breastfeeding – you may wish to take a high-strength iodine supplement or look for it in a multivitamin formula.
 

Essential fatty acids for the nervous system

 

Omega 3 fatty acids

 
The long-chain omega 3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are critical for your brain, the commander-in-chief of the nervous system (8), and are useful for protecting the nerves outer layer known as the myelin sheath (12). DHA, in particular, plays a vital role in brain function and development (a beneficial effect is obtained with a daily intake of 250mg of DHA).
 
Eating two portions of oily fish like salmon, anchovies, and mackerel each week can support your intake of omega 3. Taking a high-strength fish oil supplement can also help. 
 
If you’re vegetarian or vegan, you can still get DHA (docosahexaenoic acid) from chia seeds, flaxseeds, walnuts, and plant-based organisms called microalgae, which is available in supplement form.
 

Antioxidants for the nervous system

 

Alpha Lipoic Acid

Alpha lipoic acid has antioxidant properties that have been suggested to support nerve health by protecting against oxidative stress (13).
 

Vitamin C

 
Vitamin C is a powerful antioxidant that helps neutralise free radicals in the body. Free radicals cause oxidative stress and damage cells, including those in the nervous system. By scavenging these free radicals, vitamin C helps protect nerve cells from oxidative damage and supports overall neurological health (9).
 
You can find vitamin C in kiwis, citrus fruits, peppers, berries, brussels sprouts, and potatoes. For additional support, you may want to take a vitamin C supplement. 
 

Vitamin E

 
Like vitamin C, vitamin E is among the body’s main antioxidants, protecting the nervous system from oxidative damage and supporting neurological function (10).
 
The best dietary sources of vitamin E include nuts (almonds and sunflower seeds), seeds, vegetable oils (wheat germ oil and sunflower oil), spinach, and fortified cereals. If you think you’re falling short in vitamin E, it might be worth supplementing with a high-strength formula or choose a multivitamin with it listed in the formula.
 

Herbs for the nervous system

 

Ginseng

 
Ginseng is widely used in traditional preparations to support the nervous system and help the body adjust to physical and emotional challenges (11). Korean Ginseng is often recommended for men and Siberian Ginseng for women.
 

Ashwagandha 

 
Ashwagandha, also known as Indian ginseng, is a revered herb in the Ayurvedic system of medicine, known for restoring balance to the nervous system. 
 

Theanine & Lemon balm (melissa)

The combination of theanine and lemon balm is known for its relaxing properties. L-theanine is one of the main active ingredients in tea, which is said to make this beverage uniquely calming and soothing. These attributes in a product make it an excellent choice for an overactive nervous system. 
 

Learn more about nervous system support

 
If you want to find out more about supporting your nervous system, please explore the rest of Nutrition Buzz. Alternatively, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice via email, phone, and Live Chat.*
 
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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.

2. Wrzosek M, ?ukaszkiewicz J, Wrzosek M, Jakubczyk A, Matsumoto H, Pi?tkiewicz P, Radziwo?-Zaleska M, Wojnar M, Nowicka G. (2013) Vitamin D and the central nervous system. Pharmacol Rep. 65(2):271-8.

3. Kirkland AE, Sarlo GL, Holton KF. (2018) The Role of Magnesium in Neurological Disorders. Nutrients. 10(6):730.

4. Südhof TC. (2012) Calcium control of neurotransmitter release. Cold Spring Harb Perspect Biol. 4(1): a011353.

5. Gower-Winter SD, Levenson CW. (2012) Zinc in the central nervous system: From molecules to behavior. Biofactors. 38(3):186-93.

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.

7. www.who.int. (2013). Nutrition: Effects of iodine deficiency. [online] Available at: https://www.who.int/news-room/questions-and-answers/item/nutrition-effects-of-iodine-deficiency

8. Wysocza?ski T, Soko?a-Wysocza?ska E, P?kala J, Lochy?ski S, Czy? K, Bodkowski R, Herbinger G, Patkowska-Soko?a B, Librowski T. (2016) Omega-3 Fatty Acids and their Role in Central Nervous System - A Review. Curr Med Chem. 23(8):816-31.

9. May JM. (2012) Vitamin C transport and its role in the central nervous system. Subcell Biochem. 56:85-103.

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.

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.

12. Pu H, Guo Y, Zhang W, Huang L, Wang G, Liou AK, Zhang J, Zhang P, Leak RK, Wang Y, Chen J, Gao Y. (2013) Omega-3 polyunsaturated fatty acid supplementation improves neurologic recovery and attenuates white matter injury after experimental traumatic brain injury. Available online: https://pubmed.ncbi.nlm.nih.gov/23801244/

13. Viana L, Brena AF, Arantes LP, et al. (2021) Alpha-Lipoic Acid as an Antioxidant Strategy for Managing Neuropathic Pain. Pharmaceuticals (Basel). 14(2):207.

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