5 foods to regulate your nervous system, from vitamin D to omega-3s

Your nervous system is the body’s built-in alarm: designed to flare up in danger, but in modern life, it rarely switches off. Between city noise, late-night scrolling and a steady diet of stress, many of us stay locked in “fight or flight” far longer than nature intended. “If you have a diet that inflames your nervous system,” explains psychologist Nicole LePera in her book How to Be the Love You Seek, “you’re going to find it difficult to feel secure and regulate your emotions.” One way to coax it back into balance? What’s on your plate, specifically, the foods to regulate nervous system function.

The link between the nervous system and diet

The health of our gut microbiota—the trillions of microorganisms that live in the intestinal tract—is directly linked to the health of our central nervous system through what scientists call the gut–brain axis. When this balance tips, and harmful bacteria outnumber the beneficial ones, it can lead to dysbiosis: a disruption that raises the risk of inflammation and nervous system dysregulation.

One consequence is what’s known as intestinal hyperpermeability, or “leaky gut”, where the intestinal lining weakens and allows toxins and food particles to enter the bloodstream. Stress, processed sugar, alcohol, poor diet and even certain medications can all contribute. The antidote, says LePera, lies in whole, nutrient-rich foods that support—rather than inflame—the gut, helping to restore both microbial balance and nervous system stability.

Foods to regulate nervous system balance

Whole foods“When you eat unprocessed or minimally processed whole foods, you limit the intake of many products that inflame your nervous system,” notes LePera. The logic is simple: swap packaged snacks and ultra-processed meals for ingredients as close to their natural state as possible. Whole grains, legumes, fresh fruits and vegetables—foods that stabilise blood sugar, support digestion and give the nervous system a calmer baseline to work from.

Foods rich in vitamin B

“B vitamins, particularly B12, and folic acid, play an essential role in strengthening the nervous system and preventing mood disorders such as anxiety and depression,” says LePera. Yet most of us fall short, especially when it comes to B12. It’s only naturally available in animal products like meat, eggs and dairy. For vegetarians and vegans, fortified foods or supplements can be essential. A deficiency doesn’t just show up as fatigue; it can directly affect mood, focus and overall nervous system resilience.

Foods rich in omega-3 fatty acids

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)–the marine omega-3 fatty acids found in oily seafood–are vital for brain and nervous system health. “Although omega-3s can be found in plants such as flaxseed, walnuts and chia seeds,” LePera explains, “marine omega-3s (EPA and DHA) are by far the most beneficial to the health and regulation of the nervous system.” Salmon, sardines, mackerel, tuna, mussels and oysters are some of the richest sources. For those who don’t consume seafood, algae-based supplements can be a plant-friendly way to bridge the gap.

Foods rich in vitamin D

Vitamin D does more than protect your bones; it helps regulate your mood, nervous system and even your sleep-wake rhythm. “Vitamin D is essential for regulating the nervous system, boosting our mood and helping us regulate our circadian clock,” writes LePera. Yet deficiency is common, even in sunny countries like India, thanks to pollution, long hours indoors and our skin’s reduced ability to synthesise vitamin D in cities.

The fix doesn’t always need to be supplements. Start with what’s on your plate: oily fish such as mackerel, humble egg yolks, mushrooms and fortified staples like milk or ragi flour mixes. Think of it less as a nutrient checklist and more as nervous system support disguised as dinner.

Anti-oxidant-rich plants

“Fruits, vegetables, dried fruit and any other plant-based food rich in antioxidants provide us with energy and protect our nervous system,” says LePera. Colourful produce from berries and citrus to leafy greens and nuts is packed with polyphenols and flavonoids that combat oxidative stress. In practice, that means less inflammation and more protection for the neurons that govern mood and cognition.