Natural Support for a Healthy Nervous System

Updated October 11, 2026

Medically Reviewed By

Michelle Simon, PhD, ND

Writers

A healthy nervous system is essential for overall wellness. Maintaining an optimally functioning nervous system starts with the basics: diet, exercise, stress management, and sleep.¹

What is the nervous system?

The nervous system is a complex network of nerves and cells that transmit signals between different parts of the body. It coordinates all bodily functions, including movement, sensation, and thought.

There are two main parts: the central nervous system (CNS), which includes the brain and spinal cord, and the peripheral nervous system (PNS), where nerves connect the CNS to the rest of the body.

The CNS is the body’s control center. It receives information from the senses and sends instructions to muscles and organs. Most critical to the CNS is the brain, which processes sensory information, controls movement, and regulates bodily functions such as breathing and heart rate. The spinal cord is the long, thin tube that runs from the brain through the center of the back, relaying messages between the brain and body.

The PNS also has two parts: the somatic nervous system, which controls voluntary movements (such as walking and talking), and the autonomic nervous system, which controls involuntary functions (heart rate and digestion). Its nerves connect the brain and spinal cord to muscles, organs, and tissues, transmitting information between the CNS and the rest of the body.

Foods and nutrients for a healthy nervous system

A variety of nutrients is needed for proper functioning of cells and fibers that coordinate signals between different parts of the body. When people have a nervous system condition or don’t consume enough crucial nutrients from food, a physician may recommend supplementation.

Omega–3 fatty acids

Omega–3 fatty acids play a crucial role in brain development and function. Found in high levels in fatty fish like salmon, mackerel, and sardines, as well as flaxseed, walnuts, and other nuts, seeds, and oils, omega–3s support healthy brain activity by reducing inflammation.²

B vitamins

B vitamins are essential for nerve function. These water-soluble vitamins include thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin.³

Whole grains, meat, fish, eggs, dairy products, and leafy green vegetables are good sources of vitamin B. Your physician may prescribe B vitamin supplements, particularly B12 or methylated folate.

Antioxidants

Antioxidants protect the body’s cells from free-radical damage.⁴ One of the best ways to benefit from antioxidants is upping your intake of fruit and vegetables, especially brightly colored ones, like beets, berries, citrus, and stone fruit. Vitamin C is a potent antioxidant that shields the nervous system from oxidative stress, which can deterioriate nerve cells and influence cognitive decline.⁵ Other antioxidants are found in spices such as turmeric, ginger, oregano, garlic, cinnamon, and sage.

Magnesium

Magnesium helps regulate nerve impulse transmission and promotes better sleep. The mineral comes in supplement form and is naturally found in spinach, almonds, and avocados. Strong data suggest magnesium can help alleviate migraines and lessen depression, and emerging research suggests a protective effect against chronic pain, anxiety, and stroke.⁶

Mushrooms

Mushrooms contain ergothioneine, a special nervous system–supporting amino acid that fights oxidative stress.⁷ They also have immune-boosting beta-glucans and polysaccharides,⁸ which help protect the nervous system from damage and disease.

Herbal medicine for more nervous system support

Naturopathic doctors have long used herbs for nervous system health. Some of the most effective botanicals are valerian root, passionflower, and chamomile. Although they’re widely available in various forms, including capsules, teas, and tinctures, people should only take them under a physician’s supervision, as they may interact with prescribed medications and other supplements.

Valerian root is a natural sedative that helps soothe nerves. The herb has been used for centuries to reduce anxiety, insomnia, and nervous system disorders.⁹

Passionflower is known for its calming effects on the nervous system and may help with anxiousness and sleep quality.⁹

Chamomile is a gentle herb with mild sedative properties that may also improve mood and sleep.¹⁰

Adaptogens help silence stress

Adaptogens are a group of herbs that help the body cope with stress. They have numerous benefits for nervous system health:

Supporting the hypothalamic–pituitary–adrenal (HPA) axis, which regulates the body’s stress response. By modulating the HPA axis, adaptogens can help reduce negative effects of stress.¹¹
Cutting down chronic inflammation.¹²
Holy basil, ashwagandha, and schisandra have antioxidant properties that can help lessen oxidative stress, reducing free-radical production and damage to cells and fibers within the nervous system.¹³

Movement and mind–body modalities

Regular exercise supports nervous system health as much as eating right. There’s no need to run a marathon; activities like yoga, walking, and swimming are great options. Anytime you can incorporate meditative breathing into movement, it shifts the autonomic nervous system and boosts blood flow to the brain.¹⁴ Increased circulation supplies the brain with the oxygen and nutrients it needs to function properly.

Exercise also ramps up production of neurotrophic factors (NTFs), proteins that promote nerve cell growth and survival.¹⁵ NTFs help protect against neuronal damage.

When the day is done, sound sleep is just the thing for sustained nervous system health. Along with reducing stress and anxiety, regular (and adequate) sleep lets the brain eliminate toxic waste, restore cellular energy, and fix damaged nerve connections. Aim for seven to eight uninterrupted hours each night.

Footnotes

1
Lewis JE, Poles J, Shaw DP, Karhu E, Khan SA, Lyons AE, Sacco SB, McDaniel HR. The effects of twenty-one nutrients and phytonutrients on cognitive function: A narrative review. J Clin Transl Res. 2021 Aug 4;7(4):575-620 ↩︎
2
Román GC, Jackson RE, Gadhia R, Román AN, Reis J. Mediterranean diet: The role of long-chain ω-3 fatty acids in fish; polyphenols in fruits, vegetables, cereals, coffee, tea, cacao and wine; probiotics and vitamins in prevention of stroke, age-related cognitive decline, and Alzheimer’s disease. Rev Neurol (Paris). 2019 Dec;175(10):724-741. https://doi.org/10.1016/j.neurol.2019.08.005 ↩︎
3
Calderón-Ospina CA, Nava-Mesa MO. B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS Neurosci Ther. 2020;26(1):5-13. https://doi.org/10.1111/cns.13207 ↩︎
4
Bruno RM, Ghiadoni L. Polyphenols, antioxidants and the sympathetic nervous system. Curr Pharm Des. 2018;24(2):130-139. https://doi.org/10.2174/1381612823666171114170642 ↩︎
5
Klein JA, Ackerman SL. Oxidative stress, cell cycle, and neurodegeneration. J Clin Invest. 2003 Mar;111(6):785-93. https://doi.org/10.1172/JCI18182 ↩︎
6
Kirkland AE, Sarlo GL, Holton KF. The role of magnesium in neurological disorders. Nutrients. 2018 Jun 6;10(6):730. https://doi.org/10.3390/nu10060730 ↩︎
7
Klein JA, Ackerman SL. Oxidative stress, cell cycle, and neurodegeneration. J Clin Invest. 2003 Mar;111(6):785-93. https://doi.org/10.1172/JCI18182 ↩︎
8
Sindhu RK, Goyal A, Das J, Neha, Choden S, Kumar P. Immunomodulatory potential of polysaccharides derived from plants and microbes: A narrative review. Carb Poly Tech & Applications. 2021;2:100044. https://doi.org/10.1016/j.carpta.2021.100044 ↩︎
9
Guadagna S, Barattini DF, Rosu S, Ferini-Strambi L. Plant extracts for sleep disturbances: a systematic review. Evid Based Complement Alternat Med. 2020 Apr 21;2020:3792390. https://doi.org/10.1155/2020/3792390 ↩︎
10
Yeom JW, Cho CH. Herbal and natural supplements for improving sleep: a literature review. Psychiatry Investig. 2024 Aug;21(8):810-821. https://doi.org/10.30773/pi.2024.0121 ↩︎
11
Ring M. An integrative approach to HPA axis dysfunction: from recognition to recovery. Am J Med. 2025 Oct;138(10):1451-1463. https://doi.org/10.1016/j.amjmed.2025.05.044 ↩︎
12
Wróbel-Biedrawa D, Podolak I. Anti-neuroinflammatory effects of adaptogens: a mini-review. Molecules. 2024 Feb 15;29(4):866. https://doi.org/10.3390/molecules29040866 ↩︎
13
Malekijahan F, Razavi SH, Nouri M, Shafiepour M, Afraei M. Unlocking nature’s potential: the power of adaptogens in enhancing modern health and wellness. J Agric Food Res. 2025;24:102501. doi:10.1016/j.jafr.2025.102501 ↩︎
14
Carter KS, Carter R 3rd. Breath-based meditation: a mechanism to restore the physiological and cognitive reserves for optimal human performance. World J Clin Cases. 2016 Apr 16;4(4):99-102. https://doi.org/10.12998/wjcc.v4.i4.99 ↩︎
15
Mahalakshmi B, Maurya N, Lee SD, Bharath Kumar V. Possible neuroprotective mechanisms of physical exercise in neurodegeneration. Int J Mol Sci. 2020 Aug 16;21(16):5895. https://doi.org/10.3390/ijms21165895p ↩︎

This article is provided by

The Institute for Natural Medicine, a non-profit 501(c)(3) organization. INM’s mission is to transform health care in the United States by increasing public awareness of natural medicine and access to naturopathic doctors. Naturopathic medicine, with its person-centered principles and practices, has the potential to reverse the tide of chronic illness overwhelming healthcare systems and to empower people to achieve and maintain optimal lifelong health. INM strives to fulfil this mission through the following initiatives:

Education – Reveal the unique benefits and outcomes of evidence-based natural medicine
Access – Connect patients to licensed naturopathic doctors
Research – Expand quality research on this complex and comprehensive system of medicine

Medically Reviewed By

Michelle Simon, PhD, ND

Dr. Simon works closely with organizations, committees, and practitioners dedicated to improving the quality and delivery of health care. As a member of the Integrative Healthcare Policy Consortium board and the Washington Healthcare Authority Planning Committee, she has helped shape and evolve healthcare policy. She is the former director of the Naturopathic Physicians Research Institute and served on the board of the American Association of Naturopathic Physicians.

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Natural Support for a Healthy Nervous System

What is the nervous system?