Your nervous system, which includes your brain and spinal cord, is the most complex system in your body. Your nerves play a role in voluntary movements like walking and talking and also involuntary movements like breathing and the beating of your heart. Damage to any part of this system, due to illness, trauma or medication, can have a cascading effect, particularly when a large group of nerves is affected. Eating a healthy diet, becoming more physically active and using vitamin supplements may help keep your nerves healthy. Consult your doctor before changing your diet or taking vitamins.
Folic Acid
Folic acid, also called B9, is important, particularly for the health of pregnant women. A deficiency of this vitamin can lead to incomplete development of parts of the neurological system of the developing embryo. Additionally, the University of Washington explains that deficiency of this vitamin can cause impairment of your peripheral nerves, cognitive problems and convulsions. The Centers for Disease Control and Prevention recommends that women of childbearing age get at least 400 mcg of folic acid daily. This can be acquired by using a supplement or by eating foods like spinach, yeast or broccoli.
Vitamin B12
Vitamin B12 is essential for the integrity of your immune system, and a deficiency can cause serious neurological impairment, according to the University of Chicago. Most commonly experienced by vegetarians, people with nutrient absorption problems, alcoholics and the elderly, a deficiency of vitamin B12 can lead to damage of the myelin, the outer covering of nerve fibers. This damage can impair the conduction of information between the brain and peripheral nerves, affecting your coordination and causing loss of sensation in the hands or feet. Foods that are rich in vitamin B12 and can be included in your diet are red meat, dairy products, fish, poultry and eggs. If you are a vegetarian, you can take a vitamin B12 supplement instead.
Vitamin E
Vitamin E, which is commonly found in foods like corn and sunflower oil and wheat germ and milk, needs fat to be present in your body in order to facilitate absorption. A deficiency of vitamin E is characterized by symptoms such as impaired functioning of the peripheral nerves as well as the nerves that control your muscles. If left untreated, a vitamin E deficiency can cause problems with your gait, balance and eye coordination. The recommended daily amount of vitamin E, according to the National Institutes of Health, is 15 mg for anyone over the age of 14.
Magnesium
Magnesium plays a role in nearly every function of your body, including maintaining the health of your heart and muscles, which are both controlled by your neurological system. Without adequate amounts of this trace mineral, you may experience uncontrolled spasms of your muscles caused by impaired conductivity of the nerves. Additionally, severe deficiency can lead to abnormal heart rhythm, weakness and possibly, seizures, according to the University of Maryland Medical Center. Foods that are rich in magnesium include whole grain products, nuts and green leafy vegetables. Supplemental doses vary, depending on your current condition, so ask your doctor before using a magnesium supplement.
References
- The University of California Academic Geriatric Resource Center: The Nervous System
- National Diabetes Information Clearinghouse: Prevent Diabetes Problems: Keep Your Nervous System Healthy
- University of Washington: Neuroscience for Kids - Nutrition and the Brain
- The University of Chicago: Center for Peripheral Neuropathy: Types of Peripheral Neuropathy - Systemic/Metabolic - Nutritional/Vitamin Deficiency
- Centers for Disease Control and Prevention: Facts About Folic Acid
- National Institutes of Health: Vitamin E
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