ALA is a potent antioxidant known to improve blood circulation and help repair damaged nerves. A typical dosage ranges from 300 to 600 mg daily. Foods like red meat (especially liver), spinach, tomatoes, and Brussels sprouts are naturally rich in ALA.
2. Acetyl-L-Carnitine (ALC)
ALC plays a role in regenerating nerve fibers and reducing nerve pain, especially in people with diabetes. It boosts cellular energy in nerves, with recommended doses between 500 and 2000 mg per day. Dietary sources include beef, pork, whole milk, and cod.
3. Vitamin B1 (Thiamine)
Thiamine supports nerve health, particularly in those with high blood sugar. The fat-soluble form, benfotiamine, is more effective at reaching nerve tissue and is usually taken in doses of 150–600 mg. Pork, salmon, sunflower seeds, and peas are excellent sources.
4. Fish Oil (Omega-3 Fatty Acids)
Omega-3s like DHA and EPA help preserve nerve cell membranes and reduce inflammation. Studies suggest 1800–2300 mg daily for nerve support. Salmon, sardines, tuna, and shellfish are rich sources of these fatty acids.
5. Nutritional Yeast
Packed with B vitamins—especially B1, B6, and B12—nutritional yeast supports nerve function and helps regulate blood sugar. It also adds a cheesy, savory flavor to meals when sprinkled on top.
6. Curcumin (from Turmeric)
Curcumin, the active compound in turmeric, has strong anti-inflammatory and analgesic effects. It can help soothe nerve-related pain when taken in doses of 500–2000 mg daily. Add turmeric to soups, stews, or smoothies for both health and flavor.
7. Zinc
Zinc is essential for nerve protection and helps in neurotransmitter activity and nerve repair. While the standard daily requirement is 11 mg for men and 8 mg for women, therapeutic doses up to 50 mg may be used with professional guidance. Good sources include red meat, shellfish, legumes, and whole grains.
8. Magnesium
This mineral helps calm the nervous system and regulate nerve signaling, easing pain and promoting nerve health. Recommended intake ranges from 200–400 mg per day. You’ll find magnesium in leafy greens, seeds, nuts, and whole grains.
9. Vitamin B12
B12 is critical for maintaining the myelin sheath that protects nerve fibers. A deficiency can result in numbness, nerve pain, and even memory issues. Though the daily requirement is just 2.4 mcg, higher doses (0.5–1 mg) are often used to treat neuropathy. Animal-based foods like fish, eggs, dairy, and nutritional yeast provide B12 naturally.
Healthy Habits Matter, Too
Nutritional support works best when paired with lifestyle changes. Minimize consumption of processed foods and avoid inflammatory oils such as canola or vegetable oil.
Instead, choose whole, nutrient-rich foods and anti-inflammatory fats, particularly those from omega-3-rich seafood. Regular physical activity also promotes circulation, reduces inflammation, and supports nerve regeneration.
