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Concussion Recovery Nutrition

Nutrition can support your brain while it heals after a concussion. I’m Amy Archer, a registered dietitian nutritionist with more than 20 years of experience. I had several concussions in the early 2000s, when very little was known about nutrition and brain injury. That experience led me to dig into the research and begin working with concussion clients in my private practice. I also wrote Nutrition & Concussion Recovery (2024), a guide on nutrition’s role after head injury.

My nutrition recommendations work alongside the care you receive from your healthcare team.

Book a free 15-minute call.

Can nutrition help with concussion recovery?

Nutrition can help support concussion recovery alongside medical care. After a head injury, the brain needs more energy, while its ability to use glucose may be reduced for a while. Research on omega-3s, magnesium, vitamin D, and creatine after concussion shows early promise. Nausea and fatigue can make regular meals hard, especially in the first weeks. A dietitian can review your labs and eating habits to find areas where nutrition may help.

How We Work Together

Recovering from a concussion can affect your appetite, energy, and sleep. My role is to make eating more manageable while your brain heals. Also, reviewing lab results and recommending supplements to support your recovery.

  1. Free 15-minute call. We will discuss your injury, how you are feeling, and whether nutrition support is a good fit.
  2. Full nutrition and lifestyle assessment (60 minutes). I will review your health history, current symptoms, eating habits, medications, supplements, and recent labs.
  3. Your personal plan. Your food-first plan will be built around nutrients that support brain recovery such as omega-3s, protein, and magnesium. You will check in with your healthcare team with any recommendations.
  4. Follow-up visits (45 minutes). Brain recovery does not follow a straight line, so we will check in to adjust your plan as your symptoms change.

Who I work with

  • Teens and student athletes recovering from a sports concussion.
  • Adults recovering from a concussion after a fall or car accident.
  • People with lingering symptoms weeks or months after an injury (post-concussion syndrome).
  • Clinicians who want to refer clients or use my book for guidance.

Frequently Asked Questions

How can nutrition and lifestyle help support recovery?

  • Enough fuel: Regular nutrient-rich meals with adequate calories and protein give the healing brain the energy it needs. Skipping meals can make headaches and fatigue worse.
  • Omega-3 intake: The SMASH fish (salmon, mackerel, anchovies, sardines, and herring), walnuts, chia, and flax are good sources of omega-3s. In a pilot trial of teen athletes, those taking DHA tended to become symptom-free sooner than the placebo group. Supplements may be beneficial if your healthcare team recommends them.
  • Magnesium: Pumpkin seeds, almonds, spinach, and black beans are good food sources. In a study of adolescents, oral magnesium lowered concussion symptom scores at 48 hours.
  • Vitamin D: Low vitamin D may worsen inflammation after a head injury. Fatty fish and egg yolks provide some vitamin D, and a blood test can show whether a supplement makes sense for you.
  • Creatine: Creatine helps brain cells produce energy. Fish and meat are the main food sources, and research on creatine supplements for concussion symptoms is promising.
  • Ketogenic eating for lingering symptoms: In a pilot study of post-concussion syndrome, participants who followed a ketogenic diet improved on visual memory testing. This approach needs professional guidance and monitoring.
  • Antioxidant foods: Berries, leafy greens, turmeric, and dark chocolate contain compounds that may help calm brain inflammation.
  • Gut health: The gut and brain communicate in both directions, and a head injury can affect digestion. Supporting gut health is an important part of supporting the brain. Fiber-rich foods like beans, oats, and vegetables feed beneficial gut bacteria.
  • Sleep and gradual activity: Much of the brain’s repair happens during sleep. Returning to movement gradually, as your medical team advises, raises BDNF (brain-derived neurotrophic factor), which helps the brain form new connections.

Where I See Clients

I offer virtual sessions for clients in Arizona, California, Colorado, Michigan, and Virginia.

Book a free 15-minute call.

Enjoy the blogs on Best Foods for Concussion and Concussion Supplements.

If your symptoms are new or getting worse after a head injury, such as a worsening headache or repeated vomiting, seek medical care right away.

References

  1. Miller SM, Zynda AJ, Sabatino MJ, Jo C, Ellis HB, Dimeff RJ. A Pilot Randomized Controlled Trial of Docosahexaenoic Acid for the Treatment of Sport-Related Concussion in Adolescents. Clin Pediatr (Phila). 2022;61(11):785-794. doi:10.1177/00099228221101726
  2. Standiford L, O’Daniel M, Hysell M, Trigger C. A randomized cohort study of the efficacy of PO magnesium in the treatment of acute concussions in adolescents. Am J Emerg Med. 2021;44:419-422. doi:10.1016/j.ajem.2020.05.010
  3. Saadatmand K, Khan S, Hassan Q, et al. Benefits of vitamin D supplementation to attenuate TBI secondary injury? Transl Neurosci. 2021;12(1):533-544. Published 2021 Dec 15. doi:10.1515/tnsci-2020-0195
  4. Forbes SC, Cordingley DM, Cornish SM, et al. Effects of Creatine Supplementation on Brain Function and Health. Nutrients. 2022;14(5):921. Published 2022 Feb 22. doi:10.3390/nu14050921
  5. Rippee MA, Chen J, Taylor MK. The Ketogenic Diet in the Treatment of Post-concussion Syndrome: A Feasibility Study. Front Nutr. 2020;7:160. Published 2020 Sep 10. doi:10.3389/fnut.2020.00160