The Nutrients Your Brain Needs to Recover From a Concussion

By Dr. Alyssa McPeak, DC, CFMP — Roots Wholistic Health

Concussions are far more common than most people realize—especially for athletes, kids, active adults, and anyone who has ever taken a hard fall or hit their head. What’s even less talked about is how incredibly frustrating, isolating, and slow concussion recovery can feel when you’re not given the tools you actually need.

I know this first hand.

My Personal Journey: When Rest + Pain Meds Weren't Enough

Growing up, I played sports in both high school and college and unfortunately experienced multiple concussions. Every time, the advice was the same: “Go home, take Tylenol or ibuprofen, and rest.”

That was it. No discussion of nutrients the brain needs for healing. No talk about inflammation in the brain. No support for memory, dizziness, headaches, or focus issues. No roadmap for how to feel like myself and function again.

And here’s the part that shocked me as I learned more about the physiology of concussions:

Ibuprofen is actually dangerous after a concussion.

It thins the blood and can increase the risk of internal bleeding—the exact opposite of what you want when the brain has just been injured.

So I rested… and waited… and waited. But the headaches didn’t stop. The dizziness lingered. My memory and mental processing was slow. I didn’t feel like me.

That frustration is what sent me down a deep functional-medicine rabbit hole. I wanted answers no one had given me—and I wanted my brain back.

What I experimented with literally changed my life and now shapes how I help patients with post concussion syndrome at Roots Wholistic Health recover faster and more fully.

What Your Brain Needs After a Concussion: The Top Healing Nutrients

When a concussion happens, swelling and inflammation surges through the brain. Neurons struggle to communicate. Energy production drops. Blood flow becomes impaired.

Your brain becomes a nutrient-hungry organ trying desperately to repair.

The earlier we support it, the better the recovery.

Here’s what I found to be the most effective—both personally and clinically.

1. Omega-3 Fatty Acids (DHA + EPA)

Omega-3's are one of the most important nutrients for brain recovery.

They:

• Reduce brain inflammation

• Protect and repair neuronal membranes

• Support cognitive function and memory

• Improve mood and reduce post-injury irritability

Why it works: DHA is literally the structural fat of your brain. After an injury, your brain needs more of it to repair the damaged cells.

Recommendation: High-quality fish oil with at least 1,000–2,000 mg of DHA daily in the acute phase.

2. Lion’s Mane Mushroom

Lion’s Mane is incredible for neurological healing.

It helps:

• Repair damaged nerve pathways

• Improve memory

• Support focus

• Reduce inflammation in brain tissue

Why it works: It increases nerve growth factor (NGF)—your body’s natural “neuron repair” signal.

Recommendation: 1–2 grams daily of a high-quality Lion’s Mane extract.

3. Ginkgo Biloba

Ginkgo improves cerebral blood flow, which is often impaired after a concussion.

Better blood flow means:

• Decreased headaches

• Improved mental clarity

• Faster healing

• Reduced dizziness

Why it works:Your brain needs oxygen and nutrients to repair. Ginkgo increases the delivery of both.

Recommendation:120–240 mg daily.

4. Bacopa Monnieri

Bacopa has long been used for cognitive repair.

Post-concussion, it supports:

• Short-term and long-term memory

• Neuro-protection

• Reduced mental fatigue

• Anti-inflammatory effects in the brain

Recommendation: 300 mg of standardized extract daily.

5. Methylated B-Complex

This is one I wish I’d known about as an athlete.

After a concussion, methylated B-vitamins help:

• Restore energy production inside brain cells

• Support neurotransmitter balance

• Improve cognitive function and concentration

• Reduce post-concussion fatigue

Why methylated matters: Your brain needs ACTIVE B-vitamins to heal. Many people cannot convert synthetic B-vitamins into usable forms—so choosing methylated makes all the difference.

Recommendation: A high-quality methylated B-complex 1–2x daily during early recovery.

6. Apoaequorin

A lesser-known but extremely effective neuro-support nutrient found in products like AsuraBrain and Prevagen, Apoaequorin helps protect brain cells from calcium overload—a major contributor to neuron injury after a concussion.

Why Apoaequorin Helps Post-Concussion:

• After a head injury, disrupted neurons can allow too much calcium to enter the cell

• Excess calcium leads to cell stress, impaired communication, and inflammation

• Apoaequorin helps bind and regulate excess calcium, promoting healthier neuron function

• Supports memory, mental clarity, and overall cognitive recovery during the healing phase

Many people report improvements in short-term memory, recall, and processing speed—all common areas affected after a concussion.

Dose: Follow product guidelines; typical dosing is 10 mg daily.

WHAT TO AVOID After a Concussion

🚫 Absolutely Avoid Ibuprofen (Advil, Motrin)

It thins the blood, which increases the risk of brain bleeding and delays healing.

🚫 Use Caution With Tylenol

It doesn’t increase bleeding, but it also doesn’t address the cause of headaches or inflammation and slows down the healing process.

🌿 Use Arnica Instead for Pain Relief

Arnica is a natural anti-inflammatory that does not thin your blood and is extremely helpful for:

• Headache pain

• Muscle tension after injury

• Neck soreness (common after concussions)

Screen Time + Rest Recommendations

Your brain needs energy conservation to heal. Screens are stimulating and worsen symptoms.

For the first 48–72 hours:

• Avoid screens entirely if possible

• Keep your phone on minimal-use mode

• No TV, scrolling, gaming, or bright lights

Days 3–7:

• Reintroduce screens in 10–15 minute intervals

• Stop immediately if symptoms worsen

• Increase slowly over days, not hours

Rest Guidelines:

• Do not stay in a dark room for days (this can slow recovery)

• Light movement (walking, gentle stretching) improves blood flow

• Prioritize 9-11 hours of sleep

• Avoid heavy exercise until cleared

• Do not push through symptoms. Stop if any symptoms re-appear

The Functional Medicine Approach to Concussion Recovery

Concussion care MUST go beyond “rest and wait.” At Roots Wholistic Health, we recommend healing from multiple angles.

1. Chiropractic Care

Concussions often involve associated neck injuries. Gentle chiropractic adjustments can:

• Reduce headaches

• Improve blood flow

• Restore proper nerve signaling

• Help the vestibular system recalibrate

This was a game-changer in my own recovery.

2. Acupuncture

Acupuncture is powerful for concussion recovery because it:

• Reduces inflammation

• Helps regulate the nervous system

• Improves sleep

• Decreases muscle tension

• Supports cognitive clarity

Many patients feel immediate improvement in headache intensity.

3. PT Nasal Balloon Therapy (Endonasal Balloon Technique)

This lesser-known therapy is incredibly effective for:

• Pressure headaches

• Sinus pressure after impact

• Improving oxygen flow

• Releasing tension in cranial structures

• Supporting balance and coordination

It’s especially helpful when concussion symptoms linger for weeks or months.

You Can Recover Faster and More Fully Than You Think

I learned the hard way that concussion recovery is not passive—it’s active healing.

You don’t have to just “wait it out.” You don’t have to live with headaches, dizziness, or brain fog months later. And you definitely deserve more than “take ibuprofen and rest.”

Your brain is capable of incredible repair when given the right tools.

If you or your child has experienced a concussion—recently or years ago—Roots Wholistic Health can help support a comprehensive, functional approach to recovery.