Eating After a Brain Injury: Simple Nutrition, Smart Supplements, and Integrative Chiropractic Care for Healing

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Why Food and Body Care Matter So Much After a Brain Injury

After a brain injury, your brain is healing from both the first impact and a long “secondary wave” of inflammation, energy loss, and chemical changes. This healing takes a lot of fuel and building blocks.

Research shows that good nutrition can:

• Support brain energy and repair

• Reduce inflammation and oxidative stress

• Protect brain cells and support neuroplasticity (the brain’s ability to rewire and heal) Flint Rehab+1

Mediterranean-style eating and, in selected cases, a supervised ketogenic diet are two common approaches that can help people recovering from traumatic brain injury (TBI) or concussion. Flint Rehab+3Gaylord Specialty Healthcare+3UCLA Health+3

On top of that, the rest of your body also needs care. A nurse practitioner can guide lab testing and supplements, while integrative chiropractic care can address neck, back, and musculoskeletal problems that often show up after head trauma.

This article walks you through:

• The best foods after a brain injury

• Helpful supplements like omega-3s, B vitamins, creatine, and magnesium

• How a nurse practitioner can guide testing and treatment

• How integrative chiropractic care supports the nervous system and musculoskeletal recovery

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How Brain Injury Changes Your Nutrition Needs

After a brain injury, the brain often goes into an “energy crisis.” It needs more energy and nutrients, but blood flow and cell function can be disrupted. Xia & He Publishing+1

Common effects include:

• Increased calorie and protein needs

• Higher demand for antioxidants to fight free radicals

• Greater need for certain vitamins and minerals, such as B vitamins, zinc, magnesium, and omega-3 fats

If the diet is poor—high in sugar, salt, and processed foods—the brain may have:

• More inflammation

• More oxidative stress

• Slower healing and more fatigue Flint Rehab+1

That is why a structured eating plan matters so much.

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Core Eating Patterns: Mediterranean and (Sometimes) Ketogenic

Most people recovering from brain injury will do well with a Mediterranean-style pattern. Some, under medical supervision, may use a ketogenic diet for a period of time.

Mediterranean-style diet basics Gaylord Specialty Healthcare+2UCLA Health+2

• Plenty of vegetables and fruits

• Whole grains (oats, quinoa, brown rice, whole-grain bread)

• Olive oil as the main added fat

• Fish and seafood several times per week

• Beans, lentils, and nuts

• Moderate amounts of poultry, eggs, and dairy

• Limited red meat and sweets

Ketogenic diet basics (only with medical guidance) Flint Rehab+2Xia & He Publishing+2

• Very low carbohydrate intake

• High fat intake (including healthy fats like olive oil, avocado, nuts, seeds)

• Moderate protein

• Focus on non-starchy vegetables instead of grains and sugar

Animal and early human research suggests a ketogenic pattern may:

• Stabilize brain energy use

• Reduce swelling

• Support better behavior and function in some TBI cases

However, keto is not right for everyone. It can be risky for people with diabetes, kidney disease, certain medications, or eating disorders. Always talk with your doctor or nurse practitioner before trying it.

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Build Your Plate: What to Eat More Of (and Less Of)

Foods to emphasize

Aim for meals built mostly from these whole, nutrient-dense foods:

• Protein-rich foods

  • Fish (especially salmon, sardines, mackerel)

  • Chicken, turkey, lean beef, or lamb

  • Eggs

  • Greek yogurt or cottage cheese (if tolerated)

  • Beans, lentils, tofu, tempeh, and hummus Flint Rehab+2Flint Rehab+2

• Healthy fats (especially omega-3s)

  • Fatty fish (salmon, sardines, mackerel)

  • Walnuts, chia seeds, flaxseeds, hemp seeds

  • Extra-virgin olive oil and avocado Flint Rehab+2Flint Rehab+2

• Colorful fruits and vegetables

  • Berries (blueberries, strawberries, raspberries)

  • Citrus fruits (oranges, grapefruit, lemons)

  • Leafy greens (spinach, kale, Swiss chard)

  • Cruciferous vegetables (broccoli, cauliflower, cabbage)

  • Tomatoes, peppers, carrots, beets Flint Rehab+3Lone Star Neurology+3Lone Star Neurology+3

• Whole grains and fiber (if not doing strict keto)

  • Oats, quinoa, barley

  • Brown or wild rice

  • Whole-grain breads and tortillas

These foods give your brain steady energy, amino acids for repair, and antioxidants that reduce stress in brain cells.

Foods to limit

To lower inflammation and protect healing brain tissue, try to cut down on: Flint Rehab+2Brain Injury Hope Foundation+2

• Sugary drinks (soda, energy drinks, sweet tea, many coffee drinks)

• Candy, pastries, donuts, cookies, ice cream

• Fast food and deep-fried foods

• Ultra-processed snacks (chips, crackers, instant noodles)

• Processed meats (hot dogs, bacon, sausage)

• Very salty packaged foods (ramen, frozen dinners, many canned soups)

You do not have to be perfect. Aim for progress, not perfection:

• Start by swapping one sugary drink for water or herbal tea.

• Trade one fast-food meal per week for a home-cooked or prepared grocery meal with protein, veggies, and healthy fat.

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Why Protein Matters So Much After Brain Injury

Protein gives your body amino acids, which are the building blocks for:

• Repairing damaged tissue

• Making neurotransmitters (brain signaling chemicals)

• Maintaining muscle mass for rehab and daily movement

After TBI, protein needs are usually higher than normal. Flint Rehab+1

Easy high-protein meal ideas

• Breakfast:

  • Scrambled eggs with spinach and tomatoes cooked in olive oil

  • Greek yogurt with berries and a spoon of ground flaxseed

• Lunch:

  • Grilled salmon salad with mixed greens, olives, cucumbers, and olive oil–lemon dressing

  • Lentil soup with a side of fruit

• Dinner:

  • Baked chicken or tofu with roasted vegetables and quinoa

  • Turkey or bean chili with avocado on top

• Snacks:

  • Handful of nuts and seeds

  • Cottage cheese with pineapple or berries

  • Hard-boiled eggs

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Healthy Fats and Omega-3s: Fuel and Protection for Brain Cells

Your brain is almost 60% fat, and a large portion of that is omega-3 fatty acids. These fats help: Therapeutic Rehab Specialists+3Flint Rehab+3Flint Rehab+3

• Build and repair brain cell membranes

• Improve cell-to-cell communication

• Reduce inflammation

• Support memory and mood

Top omega-3 food sources

• Salmon, mackerel, sardines, herring

• Trout and anchovies

• Walnuts

• Chia seeds, flaxseeds, hemp seeds

• Omega-3–enriched eggs

Try to:

• Eat fatty fish 2–3 times per week, or

• Use plant omega-3 sources daily if you do not eat fish

If you cannot get enough omega-3s from your diet, an omega-3 supplement (fish oil or algae oil) may help, but this should be cleared with your prescribing clinician first, especially if you take blood thinners.

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Antioxidants, B Vitamins, and Magnesium: Micronutrient “All-Stars”

Antioxidants: calming inflammation

After a brain injury, the brain often releases a lot of free radicals (unstable molecules that damage cells). Antioxidants help neutralize them. Lone Star Neurology+3Flint Rehab+3Flint Rehab+3

Great antioxidant-rich foods include:

• Berries (especially blueberries)

• Citrus (oranges, grapefruit, lemons, limes)

• Dark leafy greens

• Colorful vegetables (carrots, bell peppers, beets)

• Herbs and spices (turmeric, ginger, rosemary)

• Dark chocolate (70%+ cocoa, in small amounts)

Several brain injury resources also point out that when people under-eat whole foods, they can develop intense sugar cravings, which may worsen inflammation. Brain Injury Hope Foundation+1

B vitamins (especially B2 and friends)

B vitamins help your cells make energy and repair brain tissue. In animal and early clinical work, riboflavin (vitamin B2) and other B vitamins have shown: DiscovMed+4PMC+4PubMed+4

• Reduced lesion size and swelling after brain injury in animal models

• Better functional recovery when B2 and magnesium are used together in some studies

• Support for nerve health and energy production

Good food sources include:

• Dark leafy greens (spinach, kale)

• Eggs and dairy (if tolerated)

• Meat and poultry

• Legumes (beans, lentils, chickpeas)

• Nuts and seeds

Specialized concussion clinics and reviews also explore B vitamins as part of supplement protocols for TBI. Delaware NeuroRehab+2Flint Rehab+2

Magnesium

Magnesium helps:

• Regulate nerve signaling

• Relax muscles

• Support sleep and stress response

In both animal studies and reviews, magnesium has been linked to: PMC+2Xia & He Publishing+2

• Reduced blood–brain barrier leakage

• Better functional outcomes when combined with riboflavin in some models

Food sources:

• Pumpkin seeds, sunflower seeds

• Almonds, cashews

• Dark leafy greens

• Beans and lentils

• Whole grains

Because too much magnesium (especially in pill or powder form) can cause diarrhea or problems in people with kidney disease, dosing should be guided by a clinician.

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Key Supplements: Omega-3s, B Vitamins, Creatine, and Magnesium

Supplements are helpers, not replacements, for a solid diet. But some have promising research for brain injury support.

Always talk to your doctor or nurse practitioner before starting any new supplement, especially if you take medications, have heart or kidney issues, or are pregnant.

Omega-3 fatty acids

As supplements (often fish oil or algae oil), omega-3s:

• Support brain structure and function

• May reduce neuroinflammation

• May help maintain energy supply in brain cells after injury Neuroscience Group+4Flint Rehab+4Xia & He Publishing+4

B-complex vitamins

B-complex supplements often include B2, B3, B6, B9, and B12. These may help:

• Reduce oxidative stress

• Support brain metabolism and nerve repair

• Improve fatigue in some individuals

Reviews and early trials have explored B-vitamin blends, including riboflavin, as part of TBI recovery strategies. Delaware NeuroRehab+4PMC+4Xia & He Publishing+4

Creatine

Creatine supports energy production in brain and muscle cells. Some reviews suggest creatine: PubMed+3Rezilir Health+3PMC+3

• Helps stabilize cell energy during and after brain injury

• May reduce damage in experimental TBI models

• Could support cognitive and physical performance in people under stress

Creatine is found in:

• Red meat

• Poultry

• Fish

Many people use creatine monohydrate powder as a supplement. This should be supervised, especially in people with kidney disease or on certain medications.

Magnesium

As discussed above, magnesium may support brain recovery when used carefully and in the right form (such as magnesium glycinate or citrate under guidance). Xia & He Publishing+2PMC+2

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Role of the Nurse Practitioner: Labs, Safety, and Whole-Body Care

A nurse practitioner (NP) trained in neurology, functional medicine, or integrative care can be a key partner after brain injury. Many TBI-focused clinics recommend that supplements like omega-3s, B vitamins, creatine, and magnesium be supervised by a clinician who knows your full health history. Delaware NeuroRehab+2Xia & He Publishing+2

How a nurse practitioner can help

• Order labs to find deficiencies, such as:

  • Vitamin B12 and folate

  • Vitamin D

  • Iron studies and ferritin

  • Magnesium (and sometimes zinc)

  • Omega-3 index (in some settings)

  • Blood sugar, cholesterol, and inflammation markers

• Review medications and supplements to avoid interactions (for example, blood thinners with high-dose fish oil, or kidney issues with creatine or magnesium).

• Create a personalized nutrition and supplement plan

  • Adjust protein targets

  • Decide if a Mediterranean or modified ketogenic pattern fits you

  • Help you move from ultra-processed foods toward whole, simple meals

• Support sleep, mood, and pain management

  • Simple lifestyle changes

  • Non-addictive medications when needed

  • Referrals to therapy, neuropsychology, or physical therapy

Dr. Alexander Jimenez, DC, APRN, FNP-BC, is a dual-licensed chiropractor and nurse practitioner who emphasizes that injuries can block movement and nutrient delivery. In his clinics, he uses advanced imaging, nutrition, and integrative therapies together to improve mobility, reduce pain, and support the body’s natural healing responses. El Paso, TX Doctor Of Chiropractic+3El Paso Back Clinic® • 915-850-0900+3El Paso, TX Doctor Of Chiropractic+3

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Integrative Chiropractic Care: Supporting Spine, Muscles, and Nervous System

Brain injury often comes with neck pain, back pain, headaches, dizziness, and muscle tension—especially after car crashes, falls, or sports injuries. When the spine is stiff or misaligned, nerve communication and movement can suffer.

Chiropractic care does not replace emergency or neurological care, but it can be an important part of long-term recovery.

What chiropractic spinal manipulation can do

Research suggests that spinal adjustments: US Chiropractic Directory+3PMC+3PubMed+3

• Change how the brain and spinal cord process pain

• Increase pain tolerance and reduce pain intensity

• May influence regions involved in sensory processing and motor control

For someone with TBI-related neck pain, back pain, or headaches, this can mean:

• Less pain

• Better ability to participate in rehab and exercise

• Improved posture and balance over time

Non-surgical spinal decompression

Non-surgical spinal decompression gently stretches the spine using a computer-controlled table. Studies and case series have reported: PMC+2Journal of Contemporary Chiropractic+2

• Reduced back and leg pain in people with disc problems

• Better function and disability scores

• In some cases, improved disc height or herniation size on imaging

For brain injury survivors who also have disc injuries from the same accident, decompression can reduce nerve irritation, which may:

• Improve walking and daily function

• Lower the overall stress load on the nervous system

Integrative chiropractic + nutrition: Dr. Jimenez’s approach

Dr. Jimenez’s work highlights how spinal health and nutrition are closely linked:

• Spinal misalignment and chronic pain can lower activity, sleep, and digestion, all of which affect how well you use nutrients.

• Correcting joint mechanics and posture may improve blood flow and nerve function, supporting better recovery and function. ChiroMed+3El Paso Back Clinic® • 915-850-0900+3El Paso Back Clinic® • 915-850-0900+3

In this model, chiropractic care, exercise, and nutrition are blended with nurse practitioner oversight to create a full-body plan.

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Sample One-Day Brain-Healing Meal Plan

This is a simple Mediterranean-style day that you can adapt to your needs (and doctor’s advice).

Breakfast

• Veggie omelet with 2–3 eggs, spinach, onions, and peppers cooked in olive oil

• Half an avocado

• Berries on the side

• Water or herbal tea

Mid-morning snack

• Greek yogurt with:

  • A small handful of walnuts

  • A spoon of ground flaxseed

  • A drizzle of berries

Lunch

• Large salad:

  • Mixed greens, cherry tomatoes, cucumbers, olives, shredded carrots

  • Grilled salmon or chickpeas on top

  • Olive oil–lemon dressing

• Citrus fruit (orange or grapefruit)

Afternoon snack

• Carrot sticks and hummus

• A small square of dark chocolate (70%+ cocoa) if desired

Dinner

• Baked chicken or tofu with herbs and olive oil

• Roasted Brussels sprouts and sweet potatoes

• Side of quinoa or brown rice (if not on strict keto)

Evening

• Chamomile or other herbal tea

• Magnesium-rich options, like a small handful of pumpkin seeds, if allowed

Work with your clinician to add or remove carbs, adjust portion sizes, or adapt for a ketogenic plan if recommended.

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Simple Action Steps: Putting It All Together

To make this realistic, choose 1–2 steps at a time rather than trying to change everything overnight.

Step 1: Fix the basics

• Drink mostly water and unsweetened tea.

• Add protein to every meal.

• Include vegetables at lunch and dinner.

Step 2: Add brain-boosting foods

• Eat fatty fish 2–3 times per week or use plant omega-3s daily.

• Add berries or citrus fruits most days.

• Use olive oil instead of seed oils for most cooking.

Step 3: Cut back the “brain-draining” foods

• Reduce sugary drinks and desserts.

• Limit fast food and deep-fried foods.

• Watch out for very salty packaged meals.

Step 4: Partner with your care team

• Ask your nurse practitioner about lab testing for nutrient gaps.

• Review possible supplements: omega-3s, B complex, creatine, magnesium, and others that fit your case.

• Talk to your neurologist and NP before trying keto or any big diet shift.

Step 5: Support your spine and nervous system

• Consider integrative chiropractic care to address neck/back pain, posture, and balance.

• Follow home exercises to improve mobility and strength.

• Use your improved movement to stay active, which further boosts brain health. El Paso Back Clinic® • 915-850-0900+2Xia & He Publishing+2

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Final Thoughts

After a brain injury, what you eat and how you care for your body can either support healing or slow it down. A Mediterranean-style pattern—or in some cases, a supervised ketogenic approach—built on protein, healthy fats, fruits, vegetables, and antioxidants can:

• Feed your brain

• Calm inflammation

• Support energy and mood

Targeted supplements such as omega-3s, B vitamins, creatine, and magnesium may provide additional support but should always be guided by a knowledgeable clinician.

Working with a nurse practitioner and an integrative chiropractor, especially someone with dual training like Dr. Alexander Jimenez, DC, APRN, FNP-BC, can help you connect the dots between nutrition, lab findings, spinal health, and nervous system function so you can move, think, and live more fully as you recover.

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References

• Brain Injury Hope Foundation. (2018). Feed your brain to boost recovery. https://braininjuryhopefoundation.org/feed-your-brain-to-boost-recovery/

• Conti, F., et al. (2024). Mitigating traumatic brain injury: A narrative review of nutritional, nutraceutical, and pharmacological interventions. Nutrients, 16(15), 2430. https://www.mdpi.com/2072-6643/16/15/2430

• Deneurorehab. (2025, May 2). Best supplements for concussion and traumatic brain injury recovery. https://www.deneurorehab.com/post/best-supplements-for-concussion-and-traumatic-brain-injury-recovery

• Flint Rehab. (2020, October 15). Nutrition therapy for traumatic brain injury: How it works. https://www.flintrehab.com/nutrition-therapy-for-traumatic-brain-injury/

• Flint Rehab. (2022, February 3). The best vitamins for brain injury recovery. https://www.flintrehab.com/vitamins-for-brain-injury-recovery/

• Flint Rehab. (2023, January 6). 10 best foods for brain injury recovery (based on clinical evidence). https://www.flintrehab.com/best-foods-for-brain-injury-recovery/

• Gaylord Specialty Healthcare. (2024, March 15). Nutrition to support your traumatic brain injury recovery. https://www.gaylord.org/patients-families/about/news/news-list/nutrition-to-support-traumatic-brain-injury-recovery

• Jimenez, A. (n.d.). Board-certified nurse practitioner (FNP-BC) Dr. Alex Jimenez, DC, APRN, FNP-BC. https://dralexjimenez.com/board-certified-nurse-practitioner-fnp-bc-dr-alex-jimenez-dc-aprn-fnp-bc/

• Jimenez, A. (n.d.). Nutrition and chiropractic for pain-free movement. El Paso Back Clinic. https://elpasobackclinic.com/nutrition-and-chiropractic-for-pain-free-movement/

• Jimenez, A. (n.d.). Brain health and daily practices with functional wellness. https://dralexjimenez.com/brain-health-and-daily-practices-with-functional-wellness/

• Lone Star Neurology. (2022, November 2). Brain-boosting foods for concussion recovery. https://lonestarneurology.net/blog/brain-injury-food/

• Lone Star Neurology. (2022, November 23). Foods for brain health. https://lonestarneurology.net/blog/foods-for-brain/

• Lucke-Wold, B. P., et al. (2016). Supplements, nutrition, and alternative therapies for the treatment of traumatic brain injury. Nutritional Neuroscience, 19(4), 161–178. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5491366/

• Navid, M. S., et al. (2019). The effects of chiropractic spinal manipulation on central processing of tonic pain. Scientific Reports, 9, 6925. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502880/

• Nwafor, D. C., et al. (2023). Nutritional support following traumatic brain injury. Exploratory Research and Hypothesis in Medicine, 8(2). https://www.xiahepublishing.com/2472-0712/ERHM-2022-00086

• Pickar, J. G. (2002). Neurophysiological effects of spinal manipulation. The Spine Journal, 2(5), 357–371. https://pubmed.ncbi.nlm.nih.gov/14589467/

• Rezilir Health. (2025, October 10). Turbocharge your brain and body with creatine. https://www.rezilirhealth.com/turbocharge-your-brain-and-body-with-creatine/

• Therapeutic Rehab Specialists. (2025). Post-concussion supplementation: Natural support for brain recovery. https://therapeuticrehabspecialists.com/post-concussion-supplementation-natural-support-brain-recovery/

• UCLA Health. (2022, March 30). Nutrition may play a key role in supporting brain health for people recovering from a TBI. https://www.uclahealth.org/news/article/nutrition-may-play-a-key-role-in-supporting-brain-health-for-people-recovering-from-a-tbi

• Vertex Physical Therapy. (2025, July 24). Concussion supplements that work. https://vertexpt.com/2025/07/24/concussion-supplements-columbia-sc/

• Chiro-Med Rehab Centre. (2023, February 1). How to improve memory loss after concussion. https://www.chiro-med.ca/blog/how-to-improve-memory-loss-after-concussion