Grace’s Nutrition Guide: Nutrition & Concussion Recovery

When suffering from a brain injury, such as concussion, the food you choose to eat plays a major role in your recovery. When rehabbing a concussion, many folks think about the physical recovery, but forget about the nutrition-related recovery. If you or someone you know is recovering from a concussion, or has long-term concussion symptoms, analyzing the food and fluids consumed is recommended. This is a treatment you can focus on with a Registered Dietitian to ensure you’re getting the nutrients you need to aid in brain health and recovery.

For individual, tailored recommendations, booking a nutrition assessment is encouraged. This month’s Nutrition Guide will centre around foods and supplements to both include and reduce for optimal brain health. However, to learn if these are the right choices for you, book in for an assessment!

Key Nutrients for Concussion Recovery

Omega-3

Omega-3 fats are a major structural component of brain cells and may reduce the inflammation that occurs after a concussion. Research suggests omega-3s may support brain repair and cognitive recovery. We can get our omega-3 fats through food sources (ex: salmon, sardines, trout, avocado, nuts, and seeds) and/or supplements containing EPA and DHA. To determine your needs, speaking with a Registered Dietitian is recommended.

Protein

Protein supplies amino acids needed to repair tissues, produce neurotransmitters, and support immune function. Adequate protein intake also helps stabilize blood sugar levels, which may reduce fatigue and support consistent energy throughout the day. Including a protein source with each meal and snack is recommended.

Magnesium

Magnesium plays a role in nerve signaling, muscle function, energy production, and relaxation. Having low magnesium may contribute to headaches, difficulty sleeping, and muscle tension. Speak with a Registered Dietitian to determine if magnesium supplementation is recommended for you.

Vitamin D

Vitamin D supports immune health, brain function, and the nervous system. Deficiency may impair concussion recovery and overall wellbeing. It is common to be low or deficient in vitamin D if you live in the northern hemisphere and are not supplementing. Speak with a Registered Dietitian to determine if you should be taking a vitamin D supplement.

Vitamin B12

Vitamin B12 is found in animal products and helps to support concussion recovery through nerve repair, energy production, and reduced fatigue. If you eat limited animal products (ex: vegan), vitamin B12 supplementation is encouraged. If you have a concussion, speaking with a Registered Dietitian is advisable to determine if supplementing vitamin B12 is appropriate.

Creatine

Creatine is involved in brain energy metabolism. However, most people know of creatine due to its role in muscle performance. Research suggests creatine may help support cellular energy production after brain injury. Creatine monohydrate is the most popular creatine supplement, however, some folks cannot properly absorb this form. Due to this, creatine HCl may be recommended by a Dietitian.

Water

Even mild dehydration can worsen headaches, fatigue, dizziness, and difficulty concentrating. Maintaining adequate hydration supports circulation, nutrient delivery, and overall brain function. A dietitian can work with you to determine personalized hydration recommendations.

There are several other nutrients involved in aiding in concussion recovery. The ones above are highlighted as key nutrients that may be recommended through food or supplement form.

Foods to Avoid for Concussion Recovery

Certain food and fluid choices may negatively impact concussion recovery. Below is a list of foods to limit in your regular dietary habits:

● Alcohol

● Added sugar

● Trans fats

● Ultra-processed foods

● Excess saturated fats

● Excess caffeine

Rather than focusing on strict food restrictions, aim to build your diet around whole,

nutrient-dense foods while limiting the foods and fluids listed above that negatively impact concussion recovery. Supporting your body with regular meals, hydration, and anti-inflammatory foods creates the best nutritional environment for brain recovery. If you are interested in learning more about your individual needs and personalized recommendations, book in with me to chat!

Wishing you a happy and healthy month ahead,

Grace Anderson, RD, BSc AHN, BBA | Registered Dietitian