7 Foods That May Heal Nerve Damage or Reduce Symptoms

Nerve damage, also called neuropathy, can cause painful and uncomfortable symptoms including numbness, tingling, burning, and muscle problems. 

There are several things that can cause neuropathy, including nutritional deficiencies and diabetes.

An estimated 50% of people with type 1 and type 2 diabetes have nerve damage, or diabetic neuropathy.

Treatment for nerve damage will vary depending on your individual health factors.

But some foods, like those high in vitamin B or omega-3 fatty acids, may help to keep pain at bay. 

Keep reading to learn more about which foods may help with nerve damage and other strategies for managing the condition. 

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What is Nerve Damage?

Nerve damage, or neuropathy, is a general term used to describe conditions that can cause uncomfortable symptoms, like tingling or numbness of the hands, feet, arms, and legs, and other parts of the body. 

Additional symptoms can include:

• Weak or aching muscles.
• Muscle cramps.
• Inability to feel temperature or pain.
• An irregular heartbeat.
• Sweating too much or too little.
• Difficulty swallowing.
• Difficulty with urination or sexual function.

The symptoms you may experience will depend on the type of neuropathy you have, though you can have more than one type of nerve damage at the same time. 

There are four main types of neuropathy: 

• Peripheral neuropathy: A common type of neuropathy that affects the nerves that carry information to the brain. 

• Autonomic neuropathy: Affects the nerves that send messages to internal organs that control breathing, digestion, and other important functions.

• Focal neuropathy: Typically involves damage to single nerves, usually located in the hand, head, torso, or leg.

• Proximal neuropathy: A rare type of neuropathy that can disable nerves in the hip, buttock, or thigh.

Diabetes is a common cause of neuropathy, particularly of peripheral and autonomic neuropathies, which is also referred to as diabetic neuropathy. But there are other possible causes of nerve damage, including:

• Physical injury or trauma.
• Vitamin deficiencies.
• Infections.
• Autoimmune diseases, like rheumatoid arthritis or lupus.
• Alcohol use disorder.
• Certain medicines.
• Smoking.
• Genetics.

7 Foods That May Heal Nerve Damage

Nutrition can impact the development of nerve damage in some people.

For example, in people with diabetes, high blood sugar can lead to nerve damage.

Vitamin deficiencies, especially low levels of vitamin B1, B6, B12, can also contribute to the development of the condition.   

Below we dive into the evidence of seven types of foods that may help to heal nerve damage and manage its symptoms.

But it’s important to remember that not all of these foods may help to soothe symptoms for you. 

If you’re curious to learn more about what foods might help your symptoms, consider reaching out to your doctor or dietitian for personalized recommendations.

1. Foods High in Vitamin B 

Vitamins B1, B6 and B12 are also referred to as neurotropic vitamins because they work to keep the nerves functioning properly. Low levels of vitamins B1, B6, and B12 can lead to nerve damage. 

Some research suggests injections and oral consumption of these vitamins may help to heal nerve damage and soothe symptoms.

‍Vitamin B6 supplementation may be especially helpful in alleviating symptoms of nerve damage in carpal tunnel syndrome. 

Foods that are high in B vitamins include:

• Clams.
• Salmon.
• Legumes.
• Avocados.
• Green, leafy vegetables.

More research is still needed to determine whether eating foods high in these vitamins can help to treat or manage nerve damage symptoms.

2. Foods High in Vitamin D

Several studies show that vitamin D deficiency may play a role in the development of peripheral neuropathy and autonomic neuropathy in people with diabetes.

These studies suggest that vitamin D, in addition to other therapies, may help to slow or stop the progression of nerve damage in people with diabetes.

Foods rich in vitamin D include:

• Egg yolks. 
• Salmon.
• Blueberries.
• Mushrooms.
• Red meat.

However, more research is needed to confirm the effectiveness of vitamin D as an adjunct therapy for nerve damage in people with diabetes. 

3. Magnesium-Rich Foods

Magnesium is a mineral that supports the functioning of nearly every organ in the body, including the heart and brain. 

Over the years, research in animals and humans has found that magnesium may help to promote the regeneration of the peripheral nerve system. 

One review from 2021 shows that magnesium may help to repair peripheral nerve damage caused by injury or inflammation.

Another article suggests that magnesium may help to soothe pain caused by nerve damage and diabetic neuropathy.

More research, especially in humans, is needed to substantiate these claims.

Foods rich in magnesium include:

• Pumpkin seeds.
• Almonds.
• Spinach.
• Cashews.
• Black beans.
• Soymilk. 

4. Foods High in Zinc

One study found that people with diabetes have significantly lower values of zinc in their blood, whether they have nerve pain or not. 

Research suggests that zinc supplementation can help treat diabetic nerve damage in rats, but more research is needed to determine how zinc may help neuropathy symptoms in humans.  

Foods high in zinc include:

• Red meat.
• Shellfish.
• Leafy greens.
• Grapefruit.
• Potatoes.
• Corn.

5. Foods Containing Omega-3 Fatty Acids

There are several ways that omega-3 fatty acids, found in some types of fish like salmon or mackerel, may help to support nerve health and function. 

For example, some research suggests that omega-3s may help to repair nerve damage caused by brain injury.

One double-blind randomized trial found that one type of omega-3 fatty acid called alpha-lipoic acid may also help to improve outcomes in people with carpal tunnel who underwent surgery.

Additional evidence from one systematic review and meta-analysis shows that omega-3 supplements may help to improve peripheral nerve health in general, but more evidence is needed to determine this relationship.

The Foundation for Peripheral Neuropathy recommends establishing a diet that includes omega-3 rich foods if you have a nerve disorder.

Foods rich in omega-3 fatty acids include:

• Salmon.
• Mackerel.
• Tuna.
• Nuts and seeds.
• Plant oils.
• Dark, leafy greens. 

6. Foods High in Vitamin E

There is some evidence to suggest that vitamin E may help to treat the symptoms of neuropathy, especially in people with diabetes.

One study found that 400g of vitamin E may help to manage mild to moderate neuropathy in people with diabetes when taken with 500-1000 mg of evening primrose oil.

Another meta-analysis and randomized trial found that vitamin E may help to prevent peripheral neuropathy in people undergoing chemotherapy treatment. 

Foods rich in vitamin E include:

• Canola oil.
• Olive oil.
• Margarine.
• Almonds.
• Peanuts.
• Leafy greens.
• Dairy.

7. Antioxidant-Rich Foods

Some of the foods mentioned above, including those rich in vitamin E and omega-3s, also have antioxidant properties that may help to treat diabetic neuropathy and slow its progression.

Evidence suggests that antioxidants may help to improve blood flow to the nerves and relieve the pain associated with neuropathy.

Antioxidant-rich foods include:

• Blueberries.
• Strawberries.
• Spinach.
• Tomatoes.
• Artichokes.

Can Changing Your Diet Help Heal Nerve Damage?

According to The Foundation for Peripheral Neuropathy, certain dietary choices can help to support your nerve health, including:

• Eating between 5-10 servings of fruits and vegetables per day.
• Limiting or avoiding alcohol.
• Limiting salt intake.
• Lowering saturated fat intake and opting for lean proteins whenever possible.
• Limiting added sugar intake.

There is some evidence that additional dietary changes, including increasing your intake of B vitamins or omega-3 fatty acids may help to alleviate your symptoms or heal nerve damage.

But some of these effects may vary depending on the type of neuropathy you have and any other underlying deficiencies or health conditions.

Takeaway

Eating a balanced diet rich in fruits, vegetables and whole foods is a great way to support your overall nerve health.

There is some evidence that certain vitamins and minerals may help to treat or soothe your nerve damage symptoms, but these effects can vary from person to person. 

How a Dietitian Can Help

Working with a dietitian will help you to build a customized meal plan to support your nerve damage management.

They can also provide nutritional support for conditions that can cause nerve damage, like type 1 or type 2 diabetes. 

You can find a dietitian through Nourish to start managing your psoriasis symptoms today.

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