5 Foods that can improve nervous system regulation

The nervous system is the command center of our bodies, responsible for everything from movement and sensation to thought and emotion. Proper nervous system regulation is essential for optimal health, cognitive function, and emotional well-being. While genetics and lifestyle play major roles in nervous system health, nutrition is a powerful, often overlooked factor. Certain foods contain nutrients that support neurotransmitter production, protect nerves, and promote healthy brain and nerve function. In this blog, we’ll explore five foods scientifically shown to support nervous system regulation, and share resources for further learning.

1. Fatty Fish
Why it helps:
Fatty fish such as salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, especially EPA and DHA. These healthy fats are crucial components of neuronal cell membranes and play a vital role in neurotransmission and anti-inflammatory processes. Omega-3s help regulate mood, improve cognitive function, and protect against neurodegenerative diseases.
Scientific support:
A meta-analysis published in the Journal of Clinical Psychiatry found that omega-3 supplementation can reduce symptoms of depression and improve overall brain health (Grosso et al., 2014). Omega-3s are also linked to improved memory, learning, and reduced risk of Alzheimer's disease.
How to include:
Aim for two servings per week of fatty fish, or consider a high-quality fish oil supplement if dietary intake is insufficient.

2. Leafy Green Vegetables
Why it helps:
Leafy greens such as spinach, kale, Swiss chard, and collard greens are packed with magnesium, folate, and antioxidants. Magnesium is essential for nerve transmission and muscle contraction, while folate supports methylation—a process critical for neurotransmitter synthesis and nervous system repair.
Scientific support:
A study in Frontiers in Aging Neuroscience showed that higher intake of leafy greens is associated with slower cognitive decline and better nervous system function (Morris et al., 2018). Antioxidants in greens help protect nerves from oxidative damage.
How to include:
Add a handful of spinach to smoothies, sauté kale as a side dish, or toss Swiss chard into soups and stews.

3. Nuts and Seeds
Why it helps:
Almonds, walnuts, flaxseeds, chia seeds, and pumpkin seeds are rich in vitamin E, B vitamins, zinc, and healthy fats. Vitamin E is a powerful antioxidant that protects nerve cells from damage, while B vitamins (especially B6, B12, and folate) are crucial for neurotransmitter synthesis and myelin formation.
Scientific support:
Research published in Nutrients highlights the neuroprotective effects of nuts and seeds, with studies showing improved memory, reduced inflammation, and better nerve function in those who regularly consume these foods (O'Brien et al., 2020).
How to include:
Sprinkle seeds on oatmeal or salads, snack on a handful of nuts, or blend nut butter into smoothies.

4. Fermented Foods
Why it helps:
Fermented foods like yogurt, kefir, kimchi, sauerkraut, and miso contain probiotics—beneficial bacteria that support gut health. The gut-brain axis is a bidirectional communication system between the gut and nervous system. A healthy gut microbiome can positively influence neurotransmitter production, stress response, and overall nervous system regulation.
Scientific support:
A review in Frontiers in Psychiatry discusses how probiotics from fermented foods can reduce anxiety, improve mood, and regulate nervous system function by modulating the gut-brain axis (Sarkar et al., 2016).
How to include:
Enjoy a cup of yogurt with fruit, add sauerkraut to sandwiches, or sip on kefir as a refreshing beverage.

5. Dark Chocolate
Why it helps:
Dark chocolate (at least 70% cocoa) is rich in flavonoids, magnesium, and theobromine. Flavonoids have neuroprotective properties, improving blood flow to the brain and supporting cognitive function. Magnesium helps regulate nerve impulses, and theobromine acts as a mild stimulant, enhancing mood and alertness.
Scientific support:
A study in the Journal of Nutrition found that regular consumption of dark chocolate is associated with improved cognitive performance and better nervous system function due to its high flavonoid content (Socci et al., 2017).
How to include:
Enjoy a square or two of dark chocolate as a treat, add cocoa powder to smoothies, or use it in homemade energy bites.

Putting It All Together
Supporting your nervous system through nutrition doesn’t require drastic changes—small, consistent choices make a big difference. Try incorporating these five foods into your weekly routine, and notice the positive effects on your mood, focus, and overall well-being.
Additional Resources
Podcast:

• The Huberman Lab Podcast: Nutrition and Brain Health
  Neuroscientist Dr. Andrew Huberman explores how nutrition influences brain and nervous system function, with practical tips and explanations.

Journal Article:

• Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: Scientific evidence and biological mechanisms. Journal of Clinical Psychiatry, 75(11), e1325–e1337. Link

Book:

• Eat to Beat Disease: The New Science of How Your Body Can Heal Itself by Dr. William Li
  This book explores how specific foods can activate the body’s natural defense systems, including the nervous system.

Conclusion
Nourishing your nervous system is about more than just avoiding junk food—it’s about purposefully choosing foods that provide the nutrients your nerves and brain need to thrive. Whether it’s the omega-3s in fatty fish, the magnesium in leafy greens, or the probiotics in fermented foods, each bite can make a difference. Explore, experiment, and enjoy the journey to better nervous system health.

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