Post-Concussion Diet Recommendations

1. Anti-Inflammatory Foods: Inflammation is a common response to a concussion, but a diet rich in anti-inflammatory foods can help reduce brain inflammation.

• Fruits and Vegetables: Berries, leafy greens, carrots, and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) are rich in antioxidants and phytochemicals.
• Healthy Fats: Omega-3 fatty acids are crucial for reducing brain inflammation. Include fatty fish like salmon, mackerel, sardines, chia seeds, flaxseeds, and walnuts.
• Spices and Herbs: Turmeric (with black pepper to enhance absorption), ginger, garlic, and green tea contain powerful anti-inflammatory compounds.

2. High-Quality Protein: Protein supports tissue repair and provides the building blocks for neurotransmitters. Aim to consume lean sources of protein throughout the day.

• Options: Lean meats (chicken, turkey), wild-caught fish, eggs, legumes (lentils, chickpeas), and plant-based protein sources (quinoa, tofu).

3. Complex Carbohydrates: Carbohydrates are the brain’s main energy source. Postconcussion, it’s important to consume slow-releasing, nutrient-dense carbs to stabilize blood sugar and provide sustained energy.

• Options: Whole grains (quinoa, oats, brown rice), sweet potatoes, and legumes.
• Limit Processed Carbs: Avoid refined sugars, processed snacks, and white bread, as they can cause spikes in blood sugar and worsen brain nflammation.

4. Healthy Fats: Healthy fats are vital for brain repair and cognitive function. Include a variety of unsaturated fats in your diet.

• Options: Avocados, olive oil, nuts (almonds, walnuts), seeds, and fatty fish. Avoid trans fats and limit saturated fats from fried foods or processed products.

5. Hydration: Dehydration can impair cognitive function and prolong recovery from a concussion. Make sure to drink enough water throughout the day.

• Recommendation: Formula to calculate your ideal water intake per day: Take ½ your body weight in lbs; drink that many ounces in plain water each day. Example: a 200 lb man should drink 100 oz. per day.  Spring water or distilled water is best.  Most bottled water is suspect.
• Acidify your body by taking 1 tablespoon of apple cider vinegar before bed (may be diluted in water)

6. Gut Health Concussions can affect gut permeability (leaky gut), which can increase inflammation and disrupt the gut-brain connection. Eating to support gut health is key.

• Probiotic-Rich Foods: Include fermented foods like yogurt (unsweetened), kefir, sauerkraut, kimchi, and kombucha to promote a healthy gut microbiome.
• Fiber-Rich Foods: Increase your intake of high-fiber foods like fruits, vegetables, whole grains, and legumes to support gut health and reduce inflammation.

7. Avoid Trigger Foods: Certain foods may increase inflammation and slow down recovery.

• Limit: Sugary snacks, processed foods, fast food, alcohol, and caffeine (especially late in the day, as it can disrupt sleep).

Recommended Supplementation for Concussion Recovery

1. Tuna Omega-3 Fatty Acids (Fish Oil)

• Why: Omega-3s (EPA and DHA) reduce inflammation, protect neurons, and support brain repair after injury.
• Dosage: 2-4 grams of EPA/DHA daily.
• Food Sources: Fatty fish (salmon, sardines), flaxseeds, chia seeds.

2. Turmeric

• Why: The active compound in turmeric, curcumin, has potent anti-inflammatory and antioxidant properties. It can reduce brain inflammation and oxidative stress.
• Dosage: 500-1000 mg of curcumin (with black pepper for better absorption) daily.
• Food Sources: Turmeric, especially with black pepper.

3. Magnesium Lactate

• Why: Magnesium helps regulate neurotransmitters and supports brain function. Deficiency can worsen symptoms like headaches and poor sleep.
• Dosage: 200-400 mg of magnesium glycinate or citrate daily.
• Food Sources: Leafy greens, nuts, seeds, avocados, and legumes.

4. Cataplex D

• Why: Vitamin D plays a role in reducing inflammation and supporting brain health. Many people are deficient in vitamin D, which can slow recovery.
• Dosage: 2000-4000 IU of Vitamin D3 daily, or as advised based on blood levels.
• Food Sources: Fatty fish, fortified dairy products, and sunlight exposure.

5. Zinc Chelate

• Why: Zinc is important for immune function and tissue repair. It can also help regulate brain function and recovery after trauma.
• Dosage: 15-30 mg of zinc daily.
• Food Sources: Meat, shellfish, legumes, seeds, and nuts.

6. Cataplex C

• Why: Vitamin C is a powerful antioxidant that helps reduce oxidative stress and supports tissue repair. It’s essential for immune function and can aid in reducing post-concussion inflammation.
• Dosage: 500-1000 mg of Vitamin C daily.
• Food Sources: Citrus fruits, berries, kiwi, bell peppers, and broccoli.

7. B Vitality with CoQ10

• Why: B-vitamins support brain function, energy production, and the formation of neurotransmitters. They are crucial for recovery from brain injury.
• Dosage: A high-quality B-complex vitamin (consult your healthcare provider for exact dosages).

• Food Sources: Leafy greens, eggs, meat, fish, and fortified cereals.

8. Neurotrophin PMG

• Why: CoQ10 is involved in cellular energy production and may help reduce oxidative stress in the brain post-concussion.
• Dosage: 100-300 mg daily.
• Food Sources: Organ meats, fatty fish, spinach, and whole grains.

9. Prosynbiotic

• Why: Probiotics support gut health, which is linked to brain function via the gut-brain axis. They can help reduce inflammation and promote overall recovery.
• Dosage: A high-quality probiotic with a diverse range of strains, taken daily.
• Food Sources: Yogurt, kefir, sauerkraut, and other fermented foods.

10. Trace Minerals B-12

• Why: NAC is a precursor to glutathione, one of the body’s most powerful antioxidants. It may help reduce oxidative stress in the brain and aid recovery.
• Dosage: 600-1200 mg daily.

Where to order these items:
You may order any of these by visiting our web page www.holladayphysicalmedicine.com and use the link at the bottom “Shop Supplements.”  You may want to set up your own account on checkout for future convenience.  I recommend it but it is not necessary as you may check out as a guest if you like.

Additional Notes

• Consult Your Doctor: Before starting any supplementation, consult with your prescribing healthcare provider, especially if you’re taking medications or have other health conditions.
• Stay Consistent: Both dietary changes and supplements require consistency to be effective. Aim for a nutrient-dense diet with regular supplementation to support long term recovery.
• A well-rounded approach to post-concussion recovery includes both proper nutrition and targeted supplementation to optimize brain healing and improve overall outcomes.