While there aren’t many clear recommendations for nutritional supplementation from research and clinical practice, there are several things that can enhance recovery from concussion. In general, eating a balanced diet and addressing any possible deficiencies will be of benefit.
Tips for nutrition after concussion:
Balanced blood sugar levels are always important, but particularly after brain injury because sugar metabolism might be affected
Eat as often as needed and consistently throughout the day.
Have a regular schedule of meals
Don’t overeat or restrict carbohydrates (unless guided by your healthcare team)
Be mindful of simple sugars and foods with high glycemic index
Avoid heavily processed foods
With supervision, consider a diet that increases ketones (an alternate energy source) like coconut oils, MCT oils and other products.
Eat a diet rich in vegetables to ensure you’re getting lots of nutrients
Prioritize “healthy” fats! Your brain is over 50% fat by weight.
Sources include avocado, nuts, eggs, meat and fish, dairy, coconut oils
Under supervision of a professional, consider supplementing with Omega-3 fatty acids if you don’t get enough in your diet
If you have any nutritional deficiencies, speak with your doctor or nutrition expert to assess and address them. All nutrients are important in recovery but a few highlghts include:
Vitamin B
Vitamin D
Iron
Zinc
Magnesium
There may be a link between inflammation and symptoms, so ensure that you are eating a diet that doesn’t promote increased inflammation.
Stay well hydrated (with water)
Avoid alcohol
You may consider avoiding or reducing caffeine and other nutritional stimulants
Eating adequate protein is always important, especially when recovering from injuries. Consider increasing protein intake if you can tolerate it.
Eat a diet that increases gut health since this can improve absorption of nutrients, reduce inflammation and improve energy and overall health.
Under supervision, consider other supplements that improve mitochondrial health since this can boost energy and function too (in theory).
