Choosing the right concussion supplements can be a game-changer in recovering. Healing from a concussion or traumatic brain injury (TBI) can be a long and challenging journey. Rest, testing, and rehabilitation are crucial, but nutrition and supplementation play a huge role in helping the brain heal. Supplements can reduce inflammation, provide energy, and help restore cognitive function. This guide will take you through some of the best supplements and natural remedies that can support faster recovery from post-concussion syndrome, helping you feel like yourself again.
How Supplements Help with Concussion Recovery
Supplements can be really effective in helping concussion recovery, but it’s not about throwing everything at the wall and seeing what sticks. Each supplement targets specific processes in your brain, from reducing inflammation to restoring energy. Taking the right ones for your symptoms can make a big difference in how quickly and effectively you recover. Taking the wrong one will give you the benefits of the supplement but might not help your recovery.
Here’s how concussion supplements help:
- Boost Energy: Some supplements, like creatine, restore the brain’s energy reserves so it can repair itself.
- Calm Inflammation: Omega-3 fatty acids and antioxidants reduce brain swelling and protect neurons.
- Repair Cells: Vitamins like B2 and choline support the rebuilding of damaged brain cells.
- Protect from Damage: Antioxidants like glutathione act as shields for brain cells, preventing further harm.
When combined with a balanced diet, plenty of sleep, and a healthcare professional’s guidance, supplements can speed up recovery and reduce long-term effects. But remember, using the right supplements for your specific needs is key to seeing real results.
Creatine Monohydrate: Fuel for Brain Energy
Creatine is one of your brain’s power sources. It boosts ATP, the energy your brain uses for everything from thinking to repairing damaged cells. After a concussion, your brain’s energy levels can plummet, leaving you feeling tired and foggy. Creatine helps recharge these energy stores, giving your brain what it needs to heal.
You can find creatine in red meat and fish, but you’d have to eat an unrealistic amount to get a therapeutic dose. This is where supplements come in handy. Creatine is widely studied, safe, and easy to take. Side effects are rare but can include mild stomach discomfort if taken in high doses.
How Creatine Works
Creatine provides extra energy to brain cells that are struggling to perform under the stress of injury. This energy helps power repair processes, making recovery faster and more effective.
Practical Creatine Tips
Take creatine with plenty of water to reduce the chance of side effects. If you’re active, you’ll also notice improvements in overall energy and strength, which is an added bonus. Pairing creatine with carbohydrates can help your body absorb it better, making it even more effective. For creatine to be most effective, taking it before an injury happens is the best.
Dosing Creatine
- Daily Recovery: 5–10 grams per day.
- Extra Support: For high-stress recovery weeks or leading up to high concussion risk activities (gameday), take 20 grams per day, split into smaller doses.
By supporting energy production, creatine can also improve your mood and mental clarity during recovery. Studies have shown that creatine supplementation can reduce symptoms like mental fatigue and improve recovery outcomes for people who’ve experienced TBIs.
Fish Oil: Omega-3s for Brain Structure and Inflammation
Fish oil is like a building block for your brain. It contains omega-3 fatty acids, which are essential for brain health. DHA helps rebuild the structure of brain cells, while EPA reduces inflammation. Together, they work to repair damage, improve focus, and even stabilize mood.
While fatty fish like salmon, mackerel, and sardines are excellent sources, most people don’t eat enough to meet their needs after a concussion. Fish oil supplements are a convenient and reliable option. For those worried about the “fishy” aftertaste, many high-quality brands now offer odorless capsules.
How Fish Oil Helps
Omega-3 fatty acids repair the brain’s physical structure while calming the inflammation that can slow down healing. These two actions make fish oil a must-have for anyone recovering from a concussion.
Practical Fish Oil Tips
Choose a high-quality supplement with a clear label showing the amounts of DHA and EPA. Some brands also offer flavored capsules to eliminate any aftertaste. If you’re a vegetarian or allergic to fish, algae-based omega-3 supplements are a great alternative. Vegan Omega 3’s like ALA don’t make the cut. Your body can convert ALA into the good stuff but not fast or efficiently enough to be useful.
Dosing Fish Oil
Take 2–4 grams of combined DHA and EPA daily. Look for a supplement with at least 900 mg EPA and 260 mg DHA per serving.
Fish oil not only supports brain recovery but also improves overall heart health, making it a win-win supplement. For active individuals, omega-3s also reduce joint inflammation, helping with overall recovery.
Antioxidants: Combat Oxidative Stress
After a concussion, your brain is under attack from oxidative stress. This happens when free radicals—unstable molecules—damage your brain cells. Antioxidants neutralize these free radicals, stopping the damage and allowing your brain to heal.
Foods like blueberries, spinach, and dark chocolate are loaded with natural antioxidants. If you want extra support, supplements like resveratrol, quercetin, and glutathione are powerful options. These compounds don’t just fight oxidative stress; they also reduce inflammation and improve cell repair.
How Antioxidants Work
Antioxidants act as a clean-up crew, getting rid of harmful free radicals and giving your brain the resources it needs to recover. Glutathione, in particular, is known as the “master antioxidant” because of its critical role in brain health.
Practical Antioxidant Tips
Incorporate antioxidant-rich foods into every meal. For example, start your day with a smoothie packed with berries and spinach. Drinking green tea regularly adds extra antioxidant power, while dark chocolate (70% or higher cacao) makes for a delicious, brain-friendly treat… Just don’t eat too much!
Dosing Antioxidants
- From Food: Eat 1–2 cups of dark berries daily.
- From Drinks: Enjoy 2–3 cups of green tea or matcha each day.
- From Supplements:
- Resveratrol: 100–200 mg daily.
- Quercetin: 500–1,000 mg daily.
- Glutathione: 250–1,000 mg daily.
Antioxidants are safe and effective, but if you’re taking medications, it’s a good idea to check with your doctor before adding them to your routine. Consistently taking antioxidants daily can make a significant difference in recovery.
Vitamin B2 (Riboflavin) and B Vitamins: Powerhouses for Brain Recovery
Vitamin B2, also known as riboflavin, and the broader family of B vitamins are essential multitaskers when it comes to recovery. They work together to boost energy production, support neurotransmitter creation, and reduce inflammation, making them critical for healing after a concussion.
How B Vitamins Work
- Riboflavin (Vitamin B2): Converts food into energy, which your brain desperately needs post-concussion. It also enhances the activity of antioxidants like glutathione, amplifying their protective effects.
- B Vitamins (B6, B9, B12): Help create neurotransmitters such as serotonin and dopamine, which regulate mood, focus, and memory. They also reduce homocysteine levels, a harmful compound linked to brain inflammation.
Sources of B Vitamins
- Natural Foods: Eggs, almonds, meats, leafy greens, fish, and fortified grains are excellent sources of B vitamins.
- Supplements: For concussion recovery, higher doses are often needed, so a B-complex supplement is the best way to ensure you’re covering all your bases.
Practical B Vitamin Tips
- Combine riboflavin with a B-complex supplement for a balanced approach to recovery. This combination supports energy production, improves cognitive function, and enhances overall brain health.
- If you’re prone to migraines, riboflavin can help reduce their frequency, offering additional benefits during concussion recovery.
- Many people notice an energy boost shortly after taking B vitamins, making them great for mornings. The neon yellow urine after riboflavin supplementation is completely normal—it just means your body is processing the vitamin effectively.
Dosing B Vitamins
- Riboflavin (Vitamin B2): Take 400 mg per day, splitting it into two doses if you prefer.
- B Vitamins (B6, B9, B12): Follow the recommended daily amounts (RDA) or opt for a high-quality B-complex supplement.
By supporting energy production, reducing inflammation, and protecting against future cognitive decline, riboflavin and the broader B vitamin family are staples for long-term brain health. Adding them to your routine can help reduce brain fog, boost energy levels, and support faster recovery from both physical and mental fatigue.
Choline: Supporting Brain Communication
Choline is a nutrient your brain relies on to communicate effectively. It plays a crucial role in creating acetylcholine, a neurotransmitter responsible for memory and learning. Choline also helps maintain the integrity of brain cell membranes, which are often damaged after a concussion.
How Choline Works
After a concussion, brain cell communication can be disrupted. Choline helps rebuild damaged membranes and ensures that neurons can efficiently send and receive signals.
Practical Choline
Choline is found naturally in foods like eggs, soybeans, and liver. However, supplements like Alpha-GPC or phosphatidylcholine provide higher doses, which are more effective for recovery.
Dosing Choline
- Take 1–2 grams of Alpha-GPC or phosphatidylcholine daily.
Adding choline to your routine can enhance memory, improve cognitive function, and accelerate recovery from brain injuries.
Glutathione: The Master Antioxidant
Glutathione is often called the “master antioxidant” because of its central role in detoxifying the body and protecting brain cells. It helps neutralize oxidative stress, a major contributor to prolonged concussion symptoms, and supports cellular repair.
How Glutathione Works
Glutathione scavenges free radicals and reduces inflammation, giving your brain the environment it needs to heal. Its role in DNA repair also helps prevent long-term damage from traumatic injuries.
Practical Glutathione Tips
While your body naturally produces glutathione, levels can deplete after a concussion. Supplements or precursors like N-acetylcysteine (NAC) are excellent ways to restore it. Taking glutathione long-term can reduce your body’s ability to make enough glutathione. Don’t supplement glutathione long-term and work with a professional.
Dosing Glutathione
- Take 250–1,000 mg/day of glutathione or its precursors like NAC.
Glutathione supplements are safe and effective, but for best results, consider liposomal formulations that improve absorption.
Vitamin D: The Sunshine Vitamin
Vitamin D, specifically vitamin D3, is critical for brain health and recovery. It supports neuronal repair, reduces inflammation, and helps regulate the immune system. Many people are deficient in vitamin D, which can slow down concussion recovery.
How Vitamin D Works
Vitamin enhances neuroplasticity, allowing the brain to adapt and heal more effectively. It also helps manage inflammation, which can otherwise prolong symptoms like headaches and fatigue.
Practical Vitamin D Tips
Natural sunlight is a great source of vitamin D but enough unless you live on the equator. Supplements are super cheap and ensure consistent and adequate levels, especially during winter months or in low-sunlight regions.
Dosing Vitamin D
Take 1,000–5,000 IU/day, depending on your current vitamin D levels in the blood. I find that lab limits of vitamin D are too broad. I like to see my patient’s levels between 50-75 ng/mL or even higher based on their health history. If you don’t know your vitamin D levels you can use an at home test like THIS ONE to check your levels, or ask your healthcare provider at your next appointment.
Vitamin D3 is easy to incorporate and offers benefits beyond brain recovery, such as improved mood and stronger bones.
Magnesium: Calming Brain Activity
Magnesium plays a vital role in calming overactive neurons after a concussion. It helps regulate brain activity, supports neurotransmitter function, and reduces the risk of migraines, a common post-concussion symptom.
How It Works
After a concussion, the brain often experiences hyperactivity, leading to symptoms like headaches and sensitivity to light. Magnesium helps restore balance by calming the brain and reducing excitotoxicity.
Practical Magnesium Tips
Foods rich in magnesium include leafy greens, nuts, and seeds. For therapeutic doses, magnesium glycinate or magnesium L-threonate supplements are preferred for better absorption.
Dosing Magnesium
- Take 400 mg/day, depending on your individual needs.
- Too much magnesium will give you loose stools. If that happens, split the dose in half and take it two times a day or reduce it all together.
Magnesium not only supports brain recovery but also promotes better sleep and reduces stress, both of which are crucial during recovery.
Zinc: Supporting Brain Repair
Zinc is a trace mineral essential for brain repair and immune function. It plays a key role in cell growth and tissue repair, making it an important nutrient for recovering from a concussion.
How Zinc Works
Zinc helps repair damaged brain cells and supports the synthesis of proteins needed for recovery. It also enhances the brain’s ability to respond to inflammation.
Practical Zinc Tips
Zinc is found in foods like oysters, red meat, and beans. Zinc picolinate supplements are highly bioavailable and effective for boosting levels.
Dosing Zinc
- Take 15–30 mg/day, depending on your dietary intake.
Zinc is safe for most people, but excessive doses can interfere with copper absorption, so balance is key. Zinc also takes a LOT of stomach acid to absorb properly. Take zinc in the morning and with when your stomach is the most acidic. If you don’t zinc can cause nausea.
Curcumin: Nature’s Anti-Inflammatory
Curcumin is the active compound in turmeric. It is a powerful anti-inflammatory and antioxidant. It helps reduce brain inflammation and supports the repair of damaged tissues.
How Curcumin Works
Curcumin crosses the blood-brain barrier, directly targeting inflammation in the brain. Its neuroprotective properties make it ideal for managing post-concussion symptoms like headaches and brain fog.
Practical Curcumin Tips
Pair curcumin supplements with black pepper (piperine) to enhance absorption. Golden milk, a mix of turmeric and non-dairy milk, is another tasty way to incorporate curcumin into your routine.
Dosing Curcumin
- Take 900 mg/day of curcumin with piperine for best results.
Curcumin is usually a safe and natural way to support brain recovery, with the added benefit of reducing joint inflammation.
Taking Control of Your Concussion Recovery
Recovering from a concussion is a complex process that requires time, rest, and the right support. Supplements can play a powerful role in speeding up recovery, reducing symptoms, and improving long-term brain health. By incorporating these evidence-based nutrients into your routine, you can take control of your recovery and give your brain the tools it needs to heal.
If you’re ready to optimize your recovery, explore our handpicked selection of supplements or schedule a consultation with our experts. Let’s build a personalized plan to get you back to your best. Click here to start your journey!
Remember, brain health matters. Don’t wait—start your recovery today!
