Everyday challenges can really take a toll on our bodies, especially on our nervous system. By the end of the day, it’s common to feel tired, exhausted, and out of balance. The busy pace of daily life often disrupts our sleep patterns, leading to insomnia and a restless mind.
Our nervous system needs various nutrients to function well, which we typically get from our diet. Instead of relying on pills, it might be better to nourish our nerves with essential vitamins that we might lack because of stress and fatigue, which leads to increased anxiety.
The Vitamin B complex, especially B1, B6, and B12, is crucial for our nervous system.
**Vitamin B1 (Thiamine)**
Vitamin B1 aids in carbohydrate metabolism and is found in whole grains (like brown rice and whole grain pasta), yeast, milk, meat, vegetables, fruits, and nuts. It’s especially important for pregnant women, breastfeeding mothers, athletes, alcoholics, people with heart issues, and those who struggle with concentration, depression, or neurosis.
**Vitamin B6 (Pyridoxine)**
Vitamin B6 supports the nervous system and should be consumed through a diverse diet since too much can have negative effects. Natural sources of B6 include whole grains, milk, poultry, fish, bananas, corn, nuts, and avocados. This vitamin helps produce red blood cells, alleviates insomnia, and aids in conditions like PMS, epilepsy, and carpal tunnel syndrome. Lack of B6 can cause skin problems, muscle weakness, fatigue, nausea, depression, irritability, and a bad mood.
**Vitamin B12**
Vitamin B12, stored in the liver for 10-12 years, is vital for cell structure and works with folic acid to help with nerve protection. Deficiency in B12 can lead to anemia, poor memory, and it’s linked to Alzheimer’s disease. B12 helps produce serotonin, norepinephrine, and dopamine, which affect mood, and its deficiency can cause depression and anxiety. Found in animal products like liver, tuna, salmon, eggs, and cheese, B12 is also present in beer and sauerkraut. Pregnant women, lactating mothers, and people over 55 might need supplements.
Beyond the B vitamins, other nutrients also support our nervous system:
**Calcium**
Calcium, found in many foods, helps reduce stress and promotes a calming effect. Lack of calcium can cause restlessness and emotional instability.
**Zinc**
Zinc, which can be found in seafood, liver, nuts, and whole grains, aids in serotonin synthesis, improving mood and boosting the immune system.
**Magnesium**
Magnesium, available in foods like kiwi, mangoes, grapes, broccoli, and potatoes, helps relax muscles, prevent headaches and migraines, and protect the nervous system.
**Cholesterol and Proteins**
While too much cholesterol is bad, it is necessary for the brain’s parasympathetic autonomic nervous system and aids memory and concentration. Proteins are essential for hormone production, impacting our mood. Lack of protein can lead to depression.
If you eat a varied diet, there’s usually no need to worry about deficiencies. However, vegetarians, pregnant and lactating women, and older adults may need to be more mindful. Poor eating habits due to a busy lifestyle can lead to vitamin and mineral deficiencies.
To maintain a healthy nervous system, it is important to consume a balanced diet rich in vitamins and minerals. Regularly replenishing these nutrients will help keep your body and nerves in good shape.