10 Supplements to Support Brain Healing After TBI or Concussion
“The brain is the most powerful organ in the human body—and the most vulnerable.”
—Dr. David Hovda, Director of UCLA Brain Injury Research Center
Traumatic brain injuries (TBIs), from so-called “mild” concussions to more severe trauma, trigger a rapid-fire storm of metabolic disruption. Neurons become starved for energy. Inflammation and oxidative stress go into overdrive. The result is a brain under siege, struggling to restore balance, rebuild connections, and return to baseline. While rest and time are critical, they’re often not enough. Recovery hinges on more than waiting, it requires intentional, evidence-based nutritional support aimed at protecting and repairing the brain at a cellular level.
I work with patients recovering from concussions and TBIs on a regular basis. And the more I learn from books, podcasts, educators, and through my nutrition certification course, the more personal this topic becomes. There’s a very real chance that someone I care about, or even myself, will experience a concussion someday. When that day comes, I want to be ready. This article is my deep dive into the most promising, science-backed supplements for TBI recovery. Think of it as a clinician’s cheat sheet—a practical, research-informed guide to supporting brain healing when it matters most. This is written for me as much as it is for you.
Here are nine supplements that may help restore neurological function, reduce inflammation, and support brain repair.
1. Creatine Monohydrate
Creatine is widely recognized for its role in enhancing muscle performance, but it also serves as a vital energy buffer in the brain. Following a TBI, ATP production declines sharply. Supplementing with creatine can help restore mitochondrial function and reduce neurotoxicity. As an aside, if you don't already take creatine, consider taking it. This is one of the few supplements I recommend for nearly everyone.
Dosage: Initiate with 20 grams per day (divided into four doses) for 7 days, followed by a maintenance dose of 5 grams daily. Consistency is key.
Evidence: Studies suggest that higher brain creatine levels are associated with improved outcomes post-TBI. Research has found that creatine reduced cortical damage by 36–50% in animal models of TBI by preserving mitochondrial function and lowering secondary injury markers. In children with moderate to severe TBI, daily creatine (0.4 g/kg) for 6 months improved cognition, reduced amnesia, and eased symptoms like fatigue and headaches.
Food Sources: Red meat and certain fish contain creatine, but achieving therapeutic levels typically requires supplementation.
Recommended Brand: Nutricost Creatine Monohydrate Micronized Powder
2. Omega-3 Fatty Acids (EPA/DHA)
DHA is a structural component of neuronal membranes, while EPA possesses anti-inflammatory properties. Together, they help protect axons, rebuild cell membranes, and mitigate neuroinflammation after injury. This is the other powerful supplement/nutrient that I recommend for nearly everyone. It's no coincidence that it has links to healing the brain post-head injury as well.
Dosage: 3–4 grams per day of combined EPA and DHA.
Evidence: Research indicates that omega-3 supplementation can restore mechanisms maintaining brain homeostasis in TBI patients.
Food Sources: Fatty fish such as the S.M.A.S.H. fish (salmon, mackerel, anchovies, sardines, and herring) which are low in mercury and high in omega-3s.
Recommended Brand: PerformanceLab Omega 3 and Primal Blueprint Omegas (Use MINDBODYDAD for a 10% discount)
3. Vitamin B2 (Riboflavin)
Riboflavin plays a crucial role in the electron transport chain and aids in recycling glutathione, an essential antioxidant. Those with brain injuries often exhibit mitochondrial dysfunction, which riboflavin supplementation can help address.
Dosage: 400 mg per day for two weeks.
Evidence: Studies have shown that riboflavin supplementation can reduce oxidative stress and improve neurological outcomes post-TBI.
Food Sources: Liver, eggs, and fortified grains contain riboflavin, but therapeutic doses are difficult to achieve through diet alone.
Recommended Brand: Nutricost Vitamin B2 (Riboflavin) 400mg
4. Choline
Choline is a precursor to acetylcholine, a neurotransmitter involved in learning and memory, and contributes to the maintenance of neuronal membrane integrity.
Dosage: 1–2 grams per day.
Evidence: Supplementation with choline has been linked to improved cognitive function in TBI patients.
Food Sources: Egg yolks, liver, and soy products are good sources of choline.
Recommended Brand: Nested Naturals Choline Bitartrate 500mg
5. Branched-Chain Amino Acids (BCAAs)
BCAAs—leucine, isoleucine, and valine—compete with aromatic amino acids like tryptophan, influencing neurotransmitter production such as glutamate and dopamine. They are preferred post-TBI because they more directly support neurotransmitter balance, especially glutamate and GABA regulation, while EAAs are broader and better suited for general tissue repair.
Dosage: 15–55 grams per day, depending on severity and under clinical supervision.
Evidence: Clinical studies have demonstrated that BCAA supplementation can normalize neurochemical balance and improve executive function post-concussion.
Food Sources: Meat, eggs, and dairy products contain BCAAs, but therapeutic levels typically require supplementation.
Recommended Brand: Nutricost BCAA Powder 2:1:1
6. Magnesium
Magnesium is integral to NMDA receptor regulation and offers neuroprotective benefits. TBI often leads to decreased magnesium levels, exacerbating excitotoxicity and inflammation.
Dosage: 400 mg per day; magnesium threonate is recommended for cognitive benefits.
Evidence: Research supports the role of magnesium in improving outcomes following TBI.
Food Sources: Spinach, pumpkin seeds, and almonds are rich in magnesium.
Recommended Brand: Life Extension Neuro-Mag Magnesium L-Threonate
7. Blueberry Anthocyanins
Anthocyanins, the pigments giving blueberries their color, have been shown to upregulate brain-derived neurotrophic factor (BDNF), essential for synaptic repair and neuroplasticity.
Dosage: 1–2 cups of fresh or frozen blueberries daily, or equivalent extract.
Evidence: Animal studies indicate that anthocyanin-rich diets can improve cognition and reduce neuroinflammation.
Recommended Brand: Zazzee USDA Organic Wild Blueberry 10:1 Extract, 5000 mg Strength
8. Curcumin (with Piperine)
Curcumin, the active compound in turmeric, downregulates inflammatory pathways such as NF-κB and COX-2 and combats oxidative stress in neural tissue.
Dosage: 500–2,000 mg per day; formulations with black pepper extract or phytosome delivery systems enhance absorption.
Evidence: Studies have shown that curcumin supplementation can aid in recovery from severe TBI.
Recommended Brand: Organic Turmeric Curcumin with BioPerine, 95% Standardized Curcuminoids
9. N-Acetylcysteine (NAC)
NAC replenishes glutathione, the body's master antioxidant, protecting against secondary cell death and potentially improving memory, mood, and alertness post-injury.
Dosage: 1,200–2,400 mg per day.
Evidence: NAC has demonstrated efficacy in both civilian and military TBI populations.
Recommended Brand: Nutricost N-Acetyl L-Cysteine (NAC) 600mg
10. Suphoraphane
Sulforaphane, a compound found in cruciferous vegetables like broccoli, has shown promising neuroprotective effects, particularly following traumatic brain injury (TBI).
Dosage: Sulforaphane is typically found in supplements or through the consumption of broccoli sprouts, but an effective dose is still being studied for therapeutic purposes.
Evidence: When administered within 1 hour post-injury, sulforaphane improves cognitive function, reduces blood-brain barrier permeability, and cerebral edema. Research has demonstrated that it enhances performance in hippocampal- and prefrontal cortex-dependent tasks. These improvements are linked to the induction of cytoprotective Nrf2-driven genes, which help combat oxidative stress and promote brain health.
Food Sources: Broccoli sprouts are the richest source of sulforaphane, but high concentrations are often achieved through supplementation.
Recommended Brand: Koyah Broccoli Sprout Powder
What I Would Do
Knock on wood; I’ve never had a concussion or brain injury. Buf if I or someone I cared about experienced a concussion or TBI, I would act immediately. Time matters. I’d begin with rest, sleep, and screen restriction in the first 48–72 hours while introducing the above nutrients. I’d also focus on protein-rich, anti-inflammatory foods, remove processed junk, and work with clinicians to habituate symptoms, whether they're visual, vestibular, movement based or otherwise. Clinical supervision is ideal too so, depending on the severity, I would find specialists in the field including a physician, OT, and PT.
Takeaway
Traumatic brain injuries aren’t just “bumps on the head.” They’re metabolic emergencies that demand more than rest. Research supports a multi-pronged approach: restore energy, reduce inflammation, and protect neurons. These nine supplements offer a powerful, science-backed starting point. Don’t wait for long-term symptoms to show up—start rebuilding the brain now.
Medical Disclaimer
The supplements listed above are not a substitute for professional medical care. Always consult with a neurologist, physician, or licensed healthcare provider before starting any supplement, especially following a traumatic brain injury. Individual needs vary based on injury severity, medications, and medical history.
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