6 Supplements for Nerve Health
December 21, 2023
You probably don’t spend much time thinking about your nervous system, but without it your body parts would be unable to communicate with each other, whether that’s eating, walking or notifying you of pain in some part of your body.
In this Healthy Insight:
The Nervous System at a Glance
There are two components to the nervous system: 1) the central nervous system (brain and spinal cord) 2) the peripheral nervous system or, nerves that go from all over the body to the spinal cord and later, the brain.
As you can imagine, with this level of complexity, things can go haywire.
The good news is that there are vitamins and supplements that benefit nerve health. Here are the top six.
Our Top 6 Supplements for Nerve Health:
- Alpha-Lipoic Acid
- Vitamin B12
- Vitamin B6
- Antioxidants
- Omega 3’s
- Vitamin D
Alpha-lipoic Acid (ALA)
What it is:
ALA is a powerful fat-and water-soluble antioxidant that neutralizes free radicals. Unlike other antioxidants, which target free radicals in either the blood or the tissue, ALA is effective in both.
Why it’s important:
Spikes in blood sugar can generate free radicals, and harm nerves and nerve health. Supplementing with ALA not only battles free radicals, but it also supports blood sugar levels already in the normal range by helping cells recognize and respond to insulin.
What you need:
50–100 mg is the recommended dose for most people. Individuals with blood sugar concerns may benefit from up to 600 mg daily.
Vitamin B12
What it is:
Vitamin B12, found in animal products, is needed to produce neurotransmitters.
Why it’s important:
Because it’s critical for serotonin, a neurotransmitter linked to mood, appetite, sleep, learning, and more. Some studies show that B12 can support your mood. Other research links low levels of B12 with bone health in women over age 64 and memory in mature individuals.
What you need:
Most adults benefit from 2.4 mcg daily.
Vitamin B6
What it is:
Known for its ability to promote overall comfort, vitamin B6 is found naturally in many foods like meats, potatoes and starchy vegetables, and non-citrus fruit.
Why it’s important:
In addition to benefitting nerve health function and synthesizing neurotransmitters like serotonin and dopamine, some studies have shown that B6 may support heart health by lowering the levels of a key amino acid in the blood. Low B6 has also been linked to certain types of health concerns.
What you need:
Most people get an adequate amount of vitamin B6 from food or multivitamins alone. But, in this case, you can get too much of a good thing: taken in doses exceeding 250 mg daily, vitamin B6 can actually have a toxic effect on the nervous system. Stick to doses under 100 mg daily to be safe.
Antioxidants
What they are:
From beta-carotene to vitamin C , antioxidants are a supercharged group of compounds that battle free radicals. Antioxidants are commonly found in brightly colored fruits and vegetables, as well as spices like cloves and beverages like tea.
Why they’re important:
Antioxidants are credited with supporting a healthy immune system and healthy aging. And, because they target nerve-damaging free radicals, they can minimize trauma.
What you need:
Find a balanced antioxidant formula that includes 400 IU natural vitamin E, 200 mcg selenium, and at least 500 to 1,000 mg vitamin C.
Omega-3s
What they are:
Omega-3 essential fatty acids are naturally found in cold water fish like salmon, as well as green leafy vegetables, walnuts, flaxseed oil and hemp seed oil.
Why they’re important:
Omega-3s play a role in healthy brain cell and neurotransmitter function. They’re credited with supporting healthy cholesterol levels and blood pressure already in the normal range, along with brain health.
What you need:
Most women will benefit from 250–500 mg EPA and 500–1,000 mg DHA; men should aim for 360–800 mg EPA and 100–500 mg DHA daily.
Vitamin D
What it is:
Vitamin D is a fat-soluble vitamin that helps the digestive system absorb and regulate calcium and phosphorus. Most people know that we get vitamin D through sunlight, but it’s also present in fatty fish and egg yolk.
Why it’s important:
Vitamin D can support healthy bones and healthy blood pressure levels already in the normal range. It may also be beneficial for those dealing with nerve health issues.
What you need:
Most adults should aim for 600 IU daily; those over age 70 can boost their intake to 800 IU.
By keeping your nerves healthy, you increase your chances of maintaining a long, active life over the years.
