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I’ve had a few people recently ask about if there are any supplements or dietary changes that can help ease symptoms of a concussion.
I’ll admit, I don’t know a huge amount about Traumatic Brain Injury (TBI) and concussion, but luckily there are tons of resources online, as well as the anecdotes from folks who have tried many different things.
The basic problem with a TBI is swelling and inflammation in the brain, along with excessive oxidative stress caused by metabolic imbalance.
Which, connecting the dots, is something we talk about a lot around here in regard to metabolic health issues from diet and lifestyle factors.
So when you ask “what the heck does TBI have to do with mental and physical health”, well, they are all issues helped by relieving inflammation and oxidative stress in the brain and body.
Add to that even mild Traumatic Brain Injury can lead to behavioral and mental health issues like anxiety, depression, personality changes, mood swings and PTSD symptoms.
Sadly, many folks who experience a mild brain injury like a concussion don’t receive or continue care after their accident, even with persistent symptoms like mental health and behavior issues.
It’s also possible to have a concussion and not even know it. I know that sounds crazy, but we take minor bumps to the noggin all the time and never think we have a brain injury.
But a concussion can be caused by even minor impacts to the head, or even whiplash or other dramatic moving of the brain in the skull.
Headache
Drowsiness
Loss of consciousness
Memory loss
Nausea or vomiting
Confusion
Light sensitivity
Disrupted sleep
It’s always a good idea to see a doctor if you even think you might have a concussion, or are experiencing any symptoms.
Long term, you may continue to deal with occasional symptoms, like light sensitivity or headaches, even after a mild concussion.
But like I mentioned above, there are some things you can do to help alleviate the symptoms of a mild TBI, including dietary changes and adding in supplements.
Diet changes and supplements to help with concussion symptoms
The main goals of dietary changes and supplements is to reduce inflammation and oxidative stress. These are processes made worse by a TBI, so going the extra mile to tamp them down can really help.
Dietary changes
One of the biggest causes of inflammation and oxidative stress in our diets are seed oils like canola, soy, corn, sunflower and cottonseed.
These oils are refined in a similar way to petroleum, and are so fragile that they are rancid by the time they make it to the shelf. They drive up oxidative stress almost as much as smoking cigarettes.
Switching to fats like coconut oil, olive oil, avocado oil and even tallow can go a long way to reduce oxidative stress from your diet.
Second, if you have any food sensitivities, like gluten or dairy, removing these foods can help. Gluten especially as it has been shown to cause disruptions in the gut lining and create massive inflammation and immune reactions, even in the brain.
Remove the suspected offending foods for 30 days (gluten, dairy etc) and see if your symptoms change or improve. You can try adding the foods back in one at a time and see if you notice any difference.
Supplements
NAC (N-Acetylcysteine): One of the most powerful antioxidants on the market, NAC is the precursor to Glutathione, the “master” antioxidant, and assists with the body’s detoxification processes.
Vitamin D3: Vitamin D is critical for so many functions in the body. It assists in immune function, detoxification, and reducing inflammation. It is also a nutrient that most people are deficient in, so boosting up Vitamin D levels can be helpful all around. Oh, it should also be taken with food.
Curcumin: You may know this by turmeric, the herbal root that contains curcumin. This nutrient is linked to reduced inflammation, especially when taken in concentrated supplement form. In food, turmeric is a delicious addition to sauces and other dishes, and works best when paired with black pepper.
Creatine: An amino acid best known for helping to build muscle, creatine also low key works to improve cognition and boost brain energy. Its impact on concussion symptoms is still being studied, but anecdotally creatine is reported to help cells in the brain make more energy which can improve memory and reduce dizziness and headaches.
DHA (Omega-3s): DHA is one of the essential Omega-3 fatty acids that our body has to get from food. DHA specifically from fish and seafood, has been shown to be neuroprotective and even help the brain recover from TBI. In supplement form, it’s important to get high-quality fish oil, because it is so delicate it is easy for it to spoil.
So look, you may not be dealing with the symptoms of a concussion, but I bet you know someone who is.
If you are, and you have been struggling to ease the symptoms of light sensitivity, frequent headaches, memory loss, forgetfulness or even mood issues, I think some of these tips could help you.
And if you are newly struggling with any of these symptoms or even more severe anxiety and depression, is there a chance you could have a mild Traumatic Brain Injury?
It’s worth thinking back to see if you’ve had any head trauma recently.
Digging deep to find the root cause of your symptoms is what my practice is all about. We work together to find diet and habit swaps that help you conquer anxiety and depression, boost your energy and focus, and lose the brain fog.
If that sounds like something you want help with, we should talk.
Ready? Let’s go!
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