Supplements for overactive sympathetic nervous system

When we talk about “nerves”, we often mean different things. Sometimes, we may mean the physical nerves that are part of our nervous system, transmitting signals to the brain. At other times, we may refer to “nerves” when talking about a feeling of anxiety or stress – a feeling of nervousness.

Sometimes, we just mean the nervous system in a general sense. Whichever way we think of “nerves”, though, nature has provided some great herbs and nutrients for nerve support!

Nutritional support for the nervous system

The nervous system is a complex and important part of the human body. It includes the brain, the spinal cord, and even parts of our eyes. It carries signals between the brain and other parts of the body – vital information that enables us to function properly and experience the world around us. When nerves send sensory signals to the brain, ranging from pain to smell and taste, it is the nervous system that carries those signals. The nervous system is also the means by which the brain controls such basic functions as digestion!

Possibly the best known nutrient that is directly beneficial for the nervous system is omega-3 fish oil. This is known to be important for normal brain and vision development in babies during pregnancy, and it can also help to maintain cognitive function and memory in our brains as we grow older. Another nutrient, lecithin, can also help to maintain a healthy nervous system and is available in capsule form. B-group vitamins play a number of distinct roles in nervous system function, and may be beneficial.

For example, vitamin B3 is essential for the normal functioning of the brain and nervous system, and vitamin B1 is required for the normal functioning of nerves.

Magnesium and calcium are minerals and, like B vitamins, can help maintain a healthy nervous system. Magnesium in particular is helpful in preventing (or at least relieving) muscle cramps, spasms, and “nervous” tics. Amino acids – the basic building blocks of proteins – can also provide nutritional support for general health, including the health of the nervous system. In particular, look out for key amino acids like tyrosine and methionine.

Natural aid for “nerves”

Of course, a physically healthy and well-functioning nervous system doesn’t mean we can’t have “nerves” of the other kind – stress, anxiety, sleeplessness, and so on. Sometimes there are solid reasons for these issues, such as problems in the workplace or in family life. It’s natural to be anxious and stressed when such problems arise. Other times, we can feel nervous or stressed without any apparent cause.

Either way, it makes sense to give ourselves some natural support at these times. If your concern lies with feelings of nervousness and anxiety, rather than with your nervous system, there are also plenty of natural options. Perhaps the best known of these are the B-group vitamins, which can help replenish our system when it is depleted by stress and tension.

Herbs like brahmi can help with concentration, memory, and learning, while also helping to maintain healthy brain function and relieve nervous tension and anxiety. Brahmi is often combined with ginkgo biloba, which can help improve blood flow to the brain and promote healthy brain function.

Valerian has a natural sedative effect, and can help relieve nervous tension and unrest. It can even help relieve insomnia, so we can get a good night’s sleep! Other traditional sleep herbs include hops, passionflower and skullcap.

Another herb, St John’s Wort, can also help with sleep problems and nervous tension, and aid in the management of anxiety. And when it comes to stress and nervous tension, we must always remember one of the most ancient and best-regarded of all stress herbs: ginseng.

Ginseng is justly famous for the help it can provide in adapting to stress and difficult circumstances.

An added bone-us

Perhaps surprisingly, some of those important nutrients for nerves also happen to be great for bone health. Magnesium, along with calcium, is one of the key ingredients for healthy bones. So while you are helping to calm those cramps and spasms, you might well be giving your bones a nutritional boost as well! If bone health is a concern, be sure to maintain healthy vitamin D levels, either through dietary intake or through moderate exposure to the sun – our skin cells can produce vitamin D with the aid of sunlight.

Vitamin D helps the body to absorb calcium, and hence aids in building and maintaining healthy bones.

1: Meditation And Breathwork
Five minutes a day of deep breathing through the nose is clinically proven to reduce stress levels and click you in to your parasympathetic nervous system. We recommend starting with the 4-7-8 breath. This involves inhaling through the nose for a count of four, holding for a count of seven, and exhaling through the nose for a count of 8. 

Gentle yoga classes and regular breathwork such as alternate nostril breathing can also be fantastic for moving the body out of a stress response. 

2: HeartMath
The sympathetic nerves act to accelerate heart rate, while the parasympathetic (including vagus) nerves slow it down. Breathing through your heart can support the parasympathetic nervous system. Heart-focused breathing is about directing your attention to the heart area and breathing a little more deeply than usual. HeartMath has been able to stop panic and anxiety attacks within 5 minutes. You can download the HeartMath app, or pick up the HeartMath device here. 

3: Cold Showers
Cold water stimulates our immune system and activates our vagus nerve, which reduces our stress response. This is a nerve that is part of our autonomic nervous system and the nerve that connects the brain and digestive tract. Think of it as the communication highway between your brain and gut.

The vagus nerve regulates our heart rate and our digestive system and how each function.

If our vagus nerve is not working optimally, it can lead to slowed motility in our gut, weight gain, anxiety, high-stress, and nutrient deficiencies. This makes it easy to understand the long-term digestive effects of stress, including irritable bowel syndrome, colitis, and SIBO.

4: Supporting Your Sleep Cycle
Striving for a balanced circadian rhythm is essential for healing and building a strong immune system. When we are sleep-deprived, we have increased levels of stress hormones and poor cognitive health. The majority of us need 8-9 hours of sleep a night, yet the typical American sleeps 4-6 hours a night. Add a lavender diffuser to your bedroom, and be sure to turn off all screens one hour before bedtime. Also make time to watch our Food as Medicine episode on this topic called Understanding Circadian Rhythm and Sleep where we give you practical, food-based ways to do this.

5: Adaptogens
Learn how to strategically use adaptogens such as holy basil, Rhodiola Rosea, ashwagandha, and ginseng to modulate the stress response (and thyroid and immune response) during times of stress. Adaptogens can be very supportive and healing to the adrenals and the nervous system as a whole. Ashwagandha is one of our favorites for those who experience anxiety and spend a lot of time in fight-or-flight. It’s clinically proven to reduce cortisol (our main stress hormone) output and is as effective as anti-anxiety medication within 21 days of use. Be sure to watch our Food as Medicine episode that teaches you how to customize your use of these four adaptogens. It’s called The Top 4 Adaptogens for Natural Stress Recovery and Management. 

6: Magnesium, Sodium, and Potassium
Make sure you are taking 400-800mg of magnesium glycinate (taking citrate will exacerbate nervous system issues and cause electrolyte imbalances) daily during times of high stress as well as drinking a natural electrolyte drink with sodium and potassium. Our favorite is GOODONYA hydrate. Also drinking ¼ teaspoon of Himalayan pink salt in three ounces of water before bed helps to regulate melatonin and serotonin, improving sleep and warding off hot flashes and depression.

7: Change Your Relationship with Caffeine
Coffee and caffeine-containing teas can be very stimulating for the nervous system. Choosing less caffeine, changing the time you consume it, or having a caffeine-free tea is a better choice. I love a good cup of coffee, and sometimes I need it more than love it, but when reliance becomes a regular thing, it’s time to pull back a bit. If you’ve been struggling with anxiety, sleep, or digestive problems for any length of time, consider our 10 am coffee challenge.

Most of us don’t give our bodies the breakfast of healthy protein, carbs, and fat we need to feed our cells and produce energy. Instead, we KICK our adrenals with a cup of coffee and force them to secrete cortisol (stress hormone). This locks us into a vicious cycle of “living on stress hormones”. What you do first thing in the am that sets up your hormonal “experience” for the whole day.

We challenge you to WAIT to have your coffee until 10 am and to have it with a small snack containing protein, carbs, and fat and/or to add lion’s mane to your coffee, which is a powerful nerve tonic.

Caffeine increases heart rate, blood pressure, cholesterol, and homocysteine. It also stimulates the excretion of stress hormones, which can produce increased levels of anxiety, irritability, muscular tension and pain, indigestion, insomnia, and decreased immunity.

An excess of it leads to anxiety and irritability, mood disturbances associated with excess caffeine consumption, as are depression and attention disorders.

Diabetics and hypoglycemics should avoid caffeine. Caffeine stimulates a temporary surge in blood sugar followed by an overproduction of insulin, causing a blood sugar crash within hours.

If you experience a burning sensation in the stomach after drinking coffee, it may be because coffee increases the secretion of hydrochloric acid. This can lead to an increased risk of ulcers.

The majority of the population has mineral deficiencies. Caffeine inhibits the absorption of some nutrients and causes the urinary excretion of calcium, magnesium, potassium, iron, and trace minerals—all essential elements necessary for good health.

Many people find in their 40s that they can no longer tolerate the same level of caffeine consumption as they could in their 20s and 30s. Production of DHEA, melatonin, and other vital hormones decline, and caffeine speeds up that downhill drop.

And lastly, caffeine consumption exacerbates adrenal exhaustion. All good reasons to choose tea over coffee whenever possible. We love Tulsi Tea because it contains the adaptogen Holy Basil which reduces stress while balancing blood sugar. We also love Pique Teas because they are processed by cold brew crystallization which extracts phytonutrients and antioxidants at maximum potential.

8: Support with Food
A diet which includes healthy servings of fruits and root vegetables can be nourishing to the nervous system. While this transition can take some time, often a few weeks to a few months, it can be very healing to the system. We typically advise against a ketogenic or low-carbohydrate diet if you are experiencing stress or tend to run a bit nervous/anxious. Please watch our Food as Medicine TV episode called The Dangers of the Ketogenic Diet, as well as the show called Using Carbs to Beat Anxiety, and incorporate the healing foods for the adrenals and nervous system listed below.