Nutrients for the Nerves and the Nervous System

Right now, as you read this sentence, millions of nerve cells are firing inside your head, passing on signals, coordinating your eye movements and your comprehension – all in fractions of a second. Your nervous system is the most densely wired network in your body, and like every high-performance network it needs a reliable supply of certain nutrients to run smoothly.

In short: for the normal function of the nervous system, magnesium and the B vitamins B1, B2, B3, B6, B12 as well as biotin are linked to authorised claims. Potassium, copper, iodine and vitamin C belong here too. Magnesium also contributes to normal psychological function and to the reduction of tiredness.

How your nervous system works

Broadly speaking, the nervous system divides into the central nervous system – the brain and spinal cord – and the peripheral one, which runs throughout the entire body. Nerve cells pass on signals as tiny electrical impulses. At the points of contact, the synapses, these impulses are handed over to the next cell via chemical messengers. This dual mechanism – electrical along the cell, chemical from cell to cell – is the reason why so many nutrients play a role at once.

For electrical excitability, minerals such as potassium are important; for the energy metabolism that drives every nerve cell, magnesium and the B vitamins matter. If something falls out of step here, it makes itself felt across the whole system. That is why a broad basic supply is more important than any single “nerve nutrient”.

Which nutrients are connected with the nervous system?

EU Regulation 432/2012 permits, for a whole range of nutrients, the claim that they contribute to the normal function of the nervous system:

Magnesium – the all-rounder for the nervous system

Magnesium is involved in over 300 enzymatic reactions in the body – a genuine key mineral. It contributes to the normal function of the nervous system, to normal psychological function and to the reduction of tiredness and fatigue. Good sources are whole grains, nuts, legumes, pumpkin seeds and green vegetables. Which form of magnesium suits which purpose is explained in Which magnesium is the best?. Whether morning or evening makes more sense is clarified in Magnesium in the morning or evening?, and anyone torn between the common compounds will find a comparison in Magnesium bisglycinate or citrate.

The B vitamins – a well-rehearsed team

Several B vitamins contribute to the normal function of the nervous system: thiamine (B1), riboflavin (B2), niacin (B3), B6, B12 and biotin. They are indispensable in the cells’ energy metabolism and usually work hand in hand. They are found in whole grains, legumes, nuts and eggs – and in the case of B12 above all in animal-based foods such as meat, fish, eggs and dairy products. With a purely plant-based diet in particular, B12 is therefore a nutrient to keep a deliberate eye on; more in Nutrients for vegans. An overall overview of the group is provided by B vitamins at a glance (B1 to B12).

Potassium, copper, iodine and vitamin C

The minerals potassium and iodine, as well as the trace element copper, also contribute to the normal function of the nervous system. Potassium is particularly significant for the electrical excitability of nerve cells: together with sodium it builds up the electrical potential that forms the basis of every nerve impulse. It is found in potatoes, bananas, legumes and vegetables – more in Potassium: effects, requirements and blood pressure. Iodine is found above all in sea fish and iodised salt and, alongside the normal function of the nervous system, also contributes to normal cognitive function. Copper, contained in nuts and whole grains, is involved in further enzymatic processes of the nervous system. Once again it becomes clear: the nervous system thrives on the interplay of many nutrients.

Vitamin C is something most people associate with the immune system – yet it belongs just as much on the list for the nervous system: it contributes to the normal function of the nervous system and, on top of that, to the reduction of tiredness and fatigue. Your body can neither produce vitamin C itself nor store it in any appreciable amount, so you need a fresh supply every day. The richest sources are peppers, citrus fruits, berries and cabbage – red peppers, incidentally, deliver considerably more than an orange.

What research is investigating

Well-established textbook knowledge is the role of the B vitamins and of magnesium in the energy metabolism of nerve cells, as well as the importance of potassium for their electrical excitability. It is also known that a pronounced deficiency of certain B vitamins can impair the nervous system.

Still being researched is the complex interplay between nutrient supply, sleep, stress and general well-being. Much of this is interwoven and cannot be traced back to a single nutrient. What is honest, therefore: a good supply is a sensible foundation – but sleep, exercise and how you deal with strain have at least as strong an effect.

Everyday life, stress and recovery

Alongside nutrient supply, sleep, exercise and how you handle tension play a major role in general well-being. Anyone interested in the interplay of magnesium with plant-based substances will find information in Stress and inner calm: magnesium and adaptogens. For restful nights, Sleeping better naturally is worth a read. Important for context: persistent complaints such as tingling, numbness or abnormal sensations can have many causes, should be clarified by a doctor, and cannot be resolved with dietary supplements.

Nutrient sources for the nervous system

The relevant nutrients are found in perfectly everyday foods. The overview provides pointers for your meal plan:

Striking is the special position of vitamin B12: it occurs in appreciable amounts almost exclusively in animal-based foods. Anyone following a vegan diet should therefore keep a deliberate eye on this nutrient.

Who should take a closer look

For most people a varied diet covers the requirement. But there are situations in life where more is needed or less arrives. That is when a closer look pays off:

• Vegan and strongly plant-based diets: B12 occurs practically only in animal-based foods. Here ongoing supplementation is not optional but necessary.
• Pregnancy and breastfeeding: the requirement for several B vitamins and for iodine rises noticeably during this time. What you supplement, and how much, is something you always coordinate with your gynaecologist or midwife – including with over-the-counter preparations.
• From around 60: over the years stomach acid production declines – and that is exactly what the body needs in order to release B12 from food. On top of that: anyone eating less overall takes in less of everything. Having your B12 status checked by your GP from time to time makes sense here.
• Constant strain, shift work, a lot of sport: under constant pressure the meal plan is the first thing to suffer – irregular meals, more convenience food, less fresh produce. Anyone who sweats a lot also loses magnesium and potassium. Precisely those nutrients, in other words, that contribute to the normal function of the nervous system.
• Regular alcohol consumption: alcohol interferes with the uptake of thiamine (B1) in the gut and at the same time accelerates its excretion. B1 is one of the vitamins that contribute directly to the normal function of the nervous system – so anyone drinking regularly should keep an eye on this nutrient first.
• Certain long-term medications: acid blockers (proton pump inhibitors) and the diabetes medication metformin can reduce B12 uptake over longer periods. Do not stop anything on your own account – but if you take them long term, talk to your doctor about whether your B12 level should be checked.

In practice: what you can pay attention to

A few concrete pointers for everyday life:

• Eat broadly rather than supplement narrowly: since so many nutrients are involved, a varied diet is the best basis.
• Supplement B12 specifically on a vegan diet: here supplementation is necessary, not optional.
• Consider combinations: anyone taking several preparations should watch the total intake – guidance in Combining dietary supplements correctly.
• Bear bioavailability in mind: how well a nutrient is taken up depends on its form – see Bioavailability simply explained.

Vitamin B12 – a closer look at its special role

Among the nerve nutrients, vitamin B12 holds a special position. It is involved in maintaining the myelin sheaths – the insulating layer that surrounds many nerve fibres and enables rapid signal transmission. Because B12 occurs in appreciable amounts almost only in animal-based foods, it is the one nutrient you should not leave to chance on a purely plant-based diet: here a deliberate, ongoing supplementation is necessary. Which forms exist and what to pay attention to is set out in the article Nutrients for vegans. Uptake from food can also decline with increasing age – one more reason to keep an eye on your status.

An honest perspective

That so many nutrients are linked to the normal function of the nervous system has a simple reason: the system needs a smooth energy metabolism and a functioning signal transmission – and numerous nutrients are involved in that. None of them on its own is a “nerve miracle cure”; it is the interplay that counts. The claims mentioned are established and authorised. What remains open and individual is how strongly nutrition works compared with sleep, exercise and stress management. Persistent complaints should always be clarified by a doctor.

Matching products from Scheunengut

In the Brain & Nerves category you will find suitable preparations. For individual nutrients it is worth taking a look at Magnesium, B vitamins and Potassium. All products are made in Germany and laboratory-tested.

Frequently asked questions (FAQ)

Which nutrients are good for the nerves?

For the normal function of the nervous system, magnesium and the B vitamins B1, B2, B3, B6, B12 and biotin are linked to authorised claims, as are potassium, copper, iodine and vitamin C. Magnesium additionally contributes to normal psychological function and to the reduction of tiredness.

Why are B vitamins important for the nervous system?

The B vitamins play a central role in the energy metabolism of nerve cells and work as a team in doing so. B1, B2, B3, B6, B12 and biotin each contribute to the normal function of the nervous system. B12 occurs almost only in animal-based foods and should be supplemented specifically on a vegan diet.

Does magnesium help with stress and nervousness?

Magnesium contributes to the normal function of the nervous system, to normal psychological function and to the reduction of tiredness. For well-being, sleep, exercise and how you handle strain also count. In the case of persistent complaints, please consult a doctor.

Who has an increased need for nutrients for the nervous system?

Those who should look more closely are people living vegan (B12), pregnant and breastfeeding women, people from around 60, anyone under constant strain or doing a lot of sport, and everyone with regular alcohol consumption (B1). Acid blockers and metformin can also reduce B12 uptake over time – something best discussed with your doctor.

What to do about tingling or numbness?

Such abnormal sensations can have many causes and should be clarified by a doctor – they cannot be resolved with dietary supplements. A good nutrient supply is a sensible foundation, but does not replace a medical diagnosis in the case of persistent complaints.