Nerves, like all cells in the body, require certain nutrients to stay alive and function normally. Certain vitamins and minerals are known to be particularly important to the nervous system because if the body is deficient in any one of them serious consequences can result. This is why it is advisable to get adequate amounts of these nutrients from a healthy diet or supplements.
Nerve Function
Neurons in the brain, spinal cord and peripheral nerves fundamentally work the same way. Essentially, each neuron is a cell and has the same basic requirements as any cell in the body. In addition to basic functions, neurons are responsible for transmitting electrical signals between each other as well as to and from muscles. This special feature of neurons means that they depend on certain nutrients in ways unique to them. Certain electrolytes are important at the cellular level to create electrical signals and then to transmit them. These electrolytes also help make neurotransmitters and keep nerves in a state of electrical readiness. Vitamins also help nerves function since they are needed to make enzymes and cell structures that are important for regulating nervous system activity.
Vitamins
Vitamins B6, B9 and B12 are known to greatly affect nervous system function. Vitamin B6 exists in several chemical forms such as pyroxidine and is found in high concentrations in fish, poultry, meats, beans and fortified breakfast cereals. The Office of Dietary Supplements warns that taking higher doses of vitamin B6 may not significantly improve neurological function but doing so may cause neuropathy. Vitamin B6 deficiency, however, may be linked to disorders like headache, pain and nerve problems. Vitamin B9 or folic acid has its most profound effect on the fetus. Vitamin B9 helps the fetal brain and spinal cord develop. If the mother does not have enough of this nutrient, then her baby can be born with nervous system birth defects. This is why pregnant women are advised to eat foods rich in vitamin B6 such as beef liver, spinach, asparagus, broccoli and fortified breakfast cereals. Vitamin B12 or cobalamin also has effects on the nervous system. Found in meats, poultry, fish, milk and fortified breakfast cereals, this vitamin helps maintain normal cell function. Deficiency can cause neurological problems such as psychosis, loss of coordination, walking difficulty and spasticity.
Minerals
Minerals such as sodium, potassium, calcium, magnesium and phosphorus are key factors in normal nervous system function. Neurological function is not only improved with these minerals but it is absolutely essential to neuron survival. Sodium and potassium are responsible for the electrical activity of nerves due to their effect on cell membranes. Magnesium helps regulate the electrical activity of the heart in order to maintain a regular rhythm. Phosphorus is important to the structural integrity of nerves and helps to generate energy. Calcium is also required for regulating the electrical activity of the heart and is crucial to nerve signal transmission between neurons and muscles.
RDA
The recommended dietary allowance of vitamins and minerals is the established healthy daily amount of these nutrients that can be obtained from foods or supplements. The RDA for vitamin B6 is 1.3 mg to 1.7 mg. The RDA for vitamin B9 is 600 mcg for pregnant women. The RDA for vitamin B12 is 2.4 mcg. There is no RDA for sodium or potassium. However, the daily amounts considered safe and adequate are 500 mg for sodium and 2,000 mg to 3,500 mg for potassium. Daily intake for magnesium should be 310 mg to 420 mg; 3 g to 4 g for phosphorus; 2,500 mg for calcium.
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