Vitamins for the nerves

The most important nutrients and daily requirement sources for polyneuropathy

Healthy nerves are essential for our well-being. They control communication throughout the body, regulate movements, sensations and also balance. Certain vitamins can support the nerves particularly well, as they strengthen the structure, protective layer and function of the nerve cells. By supplying them with these vitamins, you can strengthen your nerves and at the same time counteract unpleasant sensations such as tingling or numbness.

A balanced diet plays a key role here, as it provides us with exactly the nutrients our nerves need for their daily work. The B vitamins are particularly important, but also antioxidants such as alpha-lipoic acid and vitamin D. These vitamins support nerve regeneration, promote signal transmission and protect against cell damage. But which foods provide these nutrients in the right amounts, and how can you meet your daily needs? Here you can find out which vitamins support your nerves and how you can get them naturally through your diet.

The best vitamins to support nerve function

Vitamin B1 (thiamine)

Vitamin B1 supports the energy metabolism of nerve cells and ensures a stable nerve structure. A deficiency can worsen the symptoms of polyneuropathy, so a regular supply of this vitamin is particularly important.

  • Recommended dosage : 100–300 mg daily
Groceries Crowd Contains vitamin B1
sunflower seeds 100 g about 1.5 mg
pork 150 g about 1.1 mg
oatmeal 50 g approx. 0.3 mg

Sunflower seeds are ideal as a topping in salads or muesli and provide you with a good portion of thiamine. A breakfast of oatmeal is an easy way to meet your vitamin B1 needs.

Vitamin B6 (pyridoxine)

Vitamin B6 supports the production of neurotransmitters and nerve conduction. While a slight deficiency can weaken the nerves, a balanced amount is important here too to avoid overdose.

  • Recommended dosage : 1.3–1.7 mg per day
Groceries Crowd Contains vitamin B6
banana 1 large approx. 0.5 mg
potatoes 200 g approx. 0.7 mg
chicken breast 100 g approx. 0.6 mg

A banana as a snack or potatoes as a side dish with dinner will help you meet your vitamin B6 needs and strengthen nerve function.

Vitamin B12 (cobalamin)

Vitamin B12 is particularly important for the myelin sheath that protects the nerves. A deficiency can worsen the symptoms of polyneuropathy, which is why it is important to regularly consume this nutrient through your diet.

  • Recommended dosage : 1,000–2,000 µg daily
Groceries Crowd Contains vitamin B12
Salmon 100 g approx. 3 µg
eggs 2 large approx. 1.1 µg
Milk 200 ml approx. 1 µg

A salmon fillet per week or a breakfast with eggs will provide you with a good supply of vitamin B12 and help support your nerves.

alpha-lipoic acid

This powerful antioxidant protects the nerves from oxidative stress and has an anti-inflammatory effect. Alpha-lipoic acid has proven to be particularly helpful in cases of diabetes-related polyneuropathy.

  • Recommended dosage : 600–1,200 mg daily
Groceries Crowd Contains alpha-lipoic acid
spinach 100 g small amounts
broccoli 150 g small amounts
tomatoes 100 g small amounts

Although spinach and broccoli provide only small amounts, they are a valuable addition to general nerve and cellular health.

vitamin D

Vitamin D plays an important role in inflammation regulation and nerve function. Adequate supply is essential, especially in the months with little sun.

  • Recommended dosage : 2,000–4,000 IU daily
Groceries Crowd Vitamin D contained
Salmon 100 g approx. 800 IU
mackerel 100 g about 400 IU
egg 1 large about 40 IU

A salmon or mackerel dish provides plenty of vitamin D. Combined with daily time outdoors, this supports healthy nerve function.

Recipe ideas for a nerve-strengthening diet

1. Vitamin-rich salmon salad

  • Ingredients : 100 g salmon fillet, 100 g spinach, a handful of sunflower seeds, 1 boiled egg, half an avocado, 1 tomato.
  • Preparation : Fry the salmon briefly and arrange on a bed of fresh spinach. Cut the tomatoes and avocado into slices and garnish with sunflower seeds and the egg. Drizzle with a light dressing made from lemon juice and olive oil.

2. Potato-broccoli pan with chicken breast

  • Ingredients : 200 g potatoes, 150 g broccoli, 100 g chicken breast, 1 tbsp olive oil, spices of your choice.
  • Preparation : Cut the potatoes into slices and fry them in a pan with olive oil. Dice the chicken breast and add it. Add the broccoli and let everything cook for about 10 minutes. Season with herbs and spices to taste.

3. Oat-banana smoothie

  • Ingredients : 50 g oat flakes, 1 large banana, 200 ml milk, a handful of spinach, 1 teaspoon sunflower seeds.
  • Preparation : Put all ingredients in a blender and blend until the smoothie has a creamy consistency. The smoothie provides vitamin B1, B6 and B12 and is ideal for starting the day.

Conclusion: Strong nerves through targeted nutrition

With these recipes and a balanced supply of vitamins, you can help your nerves to function optimally and alleviate symptoms of polyneuropathy. A diet rich in vitamins can sustainably improve your quality of life and give you more energy for everyday life.

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