A healthy nervous system helps all of the processes in your body to run like clockwork, and disorders of the nervous system can lead to a long list of issues. Many of the B vitamins, vitamin D and the group of macro-minerals called electrolytes assist in the optimal function of your nervous system. By consuming favorable amounts of these nutrients through a healthy and nutritious diet, you are helping to ensure the health of your nervous system throughout your life.
Vitamin B-1
Vitamin B-1, or thiamine, is an important vitamin in helping the nervous system to function properly. Without adequate amounts of vitamin B-1, nerve damage can occur. This vitamin is found in many carbohydrates, meats, and legumes. For optimal nerve function, your diet should include at least 1.0 mg of thiamine per day.
Vitamin B-3
Vitamin B-3, also called niacin, assists in the proper functioning of the nervous system. Great sources of vitamin B-3 are found in dairy products and protein foods. A deficiency in vitamin B-3 can cause mental impairment. Adults should consume 14 to 16 mg of vitamin B-3 per day, depending upon gender.
Vitamin B-6
Vitamin B-6, also known as pyridoxine, is equally important in nerve cell health. This important vitamin is needed to synthesize neurotransmitters like serotonin and dopamine, needed for optimal nerve cell communication. Vitamin B-6 can be found in legumes, nuts, protein foods and fortified cereals. Adults need 1.3 to 1.7 mg per day, based upon age and gender.
Vitamin B-12
Vitamin B-12, or cobalamin, helps to keep your body's nerve cells functioning properly and without it, damage to the nervous system can occur. Adults require 2.4 mcg of vitamin B-12 per day. Plentiful sources of vitamin B-12 include meats, fish, poultry, eggs and dairy products. Vitamin B-12 deficiency is not a problem in the U.S., however some people who have pernicious anemia lack intrinsic factor, a protein made by the stomach that helps digest vitamin B-12.
Vitamin D
Vitamin D can be ingested or gleaned from the sun. Vitamin D is an important component of nerve cell communication throughout your body. Adults need 600 IU each day, which can be ingested by eating foods like fatty fish, fortified milk and fortified breakfast cereals. Spending time outside in the sun for just a few minutes per day will aid in the synthesis of vitamin D that can also be used by your body.
Electrolytes
Minerals such as sodium, potassium, calcium and chlorine, phosphate and magnesium are categorized as electrolytes and help regulate nerve function. These are minerals that have an electric charge and help maintain optimal fluid levels in the intracellular and extracellular spaces and in the blood, which is important for the normal functioning of your body. Sodium and chlorine can be obtained from salt, calcium and phosphorus from dairy products, magnesium from leafy greens and potassium from bananas.
References
- MedlinePlus: Thiamine
- MedlinePlus: Niacin
- National Institutes of Health: Office of Dietary Supplements: Vitamin B6
- National Institutes of Health: Office of Dietary Supplements: Vitamin B12
- National Institutes of Health: Office of Dietary Supplements: Vitamin D
- Merck Manual of Medical Information- Second Home Edition: Minerals and Electrolytes
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