The nutrition guide

Principle 1: get enough B vitamins

Vitamins B1, B6, and B12 all play a part in how nerves work. Most people get enough from a varied diet, but B12 deficiency is common in older adults, in people who eat little or no animal food, and in people taking certain long-term medicines. Good sources of B12 include fish, eggs, dairy, meat, and fortified cereals. If you are concerned, ask your doctor about a simple blood test rather than guessing.

More is not always better: very high doses of vitamin B6 taken for long periods can themselves irritate nerves. This is one reason to talk to a professional before starting high-dose supplements.

Principle 2: build meals that keep blood sugar steady

Half a plate of vegetables, a quarter of protein, and a quarter of whole grains or starchy vegetables is a simple pattern that avoids big blood-sugar swings. Fibre from beans, lentils, oats, and vegetables slows the rise after a meal.

Principle 3: include healthy fats

Oily fish, nuts, seeds, and olive oil are part of eating patterns linked with better heart and metabolic health, which in turn supports the blood vessels that feed your nerves.

Principle 4: go easy on alcohol

Heavy, long-term drinking is a well-known cause of nerve damage, partly because it reduces the absorption of B vitamins. If you drink, keep within your national guidelines, and consider alcohol-free days each week.

Principle 5: stay hydrated

Water supports circulation and general wellbeing. A pale-yellow urine colour is a simple everyday guide.

For meal ideas built on these principles, see our healthy recipes.