The human nervous system consists of billions of nerve cells called neurons and their supporting cells. Neurons respond to a variety of stimuli and transmit impulses, allowing communication with neighboring neurons and with other cell types such as muscle cells. A number of essential vitamins and minerals are important for nerve growth and function.
Calcium and Potassium
Calcium and potassium are essential minerals for the growth, maintenance and proper function of the nervous systems. he balance of potassium ions is critical for initiating a neural signal. Calcium ions play a central role in neural transmission by converting the electric signals of a neuron into chemical signals that can be translated by the receiving cell. Dietary sources of calcium include milk products, broccoli, and tofu. Potassium can be obtained from dairy products as well as orange juice, bananas and potatoes.
Vitamin D
Scientific American reports that vitamin D is important for central nervous system functioning and that deficiencies are linked to low cognitive function. The primary source of vitamin D is exposure to the sun but in northern climates during the winter months many individuals do not meet the recommended daily levels of 5 micrograms per day. Fortified foods, such as milk and cereal, or vitamin supplements can provide an alternative source.
Vitamin B6 and Vitamin B12
Vitamin B6 and vitamin B12 are important for maintaining normal nerve function. These essential vitamins also play a role in the formation of red blood cells. According to the McKinley Health Center at the University of Illinois, adults should aim for 1.3 milligrams per day of vitamin B6 and 2.3 micrograms per day of vitamin B12. Meats, poultry and fish are high in both vitamin B6 and vitamin B12. Vitamin B6 is also found in bananas, potatoes, broccoli and whole grains. Rich sources of vitamin B12 include dairy products and eggs. Individuals following a vegan diet may wish to consult their health care provider about vitamin B12 supplementation.
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