The vagus nerve is the longest cranial nerve in the body. It originates in the brainstem and extends down into the abdomen, controlling various parasympathetic functions related to digestion, breathing, heart rate, and more. When functioning properly, the vagus nerve helps maintain homeostasis and promotes relaxation in the body. However, when chronically unbalanced, the vagus nerve can contribute to anxiety, digestive issues, inflammation, and other health problems. Promoting vagal tone through lifestyle, diet, and targeted supplementation may help rebalance an overactive or underactive vagus nerve. Key nutrients like vitamin B12, magnesium, and omega-3 fatty acids play important roles in supporting healthy vagus nerve function.
What is the vagus nerve?
The vagus nerve is the 10th cranial nerve that originates in the medulla oblongata area of the brainstem. It is an incredibly long nerve that branches off in multiple directions to control various parasympathetic functions. Parasympathetic simply refers to “rest-and-digest” or “feed-and-breed” activities that occur when the body is in a calm, relaxed state. The vagus nerve acts like a brake pedal, slowing heart rate, activating digestion, and promoting relaxation. It stimulates the release of important neurotransmitters like acetylcholine and GABA which inhibit stress responses. A properly functioning vagus nerve is key for maintaining homeostasis in the body.
Vagus nerve functions
The vagus nerve controls a wide array of crucial bodily processes:
– Digestion – Stimulating the release of gastric acids, digestive enzymes, and gut mobility
– Heart rate – Slowing down heart rate
– Breathing – Stimulating the diaphragm to control breathing depth
– Inflammation – Regulating immune system activity and inflammatory cytokines
– Stress response – Promoting relaxation, rest-and-digest state via the HPA axis
Problems with the vagus nerve can therefore lead to digestive problems, rapid heart rate, trouble breathing, inflammation, and increased anxiety or chronic stress. Supporting vagus nerve function is important for physical and mental health.
Signs of vagus nerve dysfunction
When the vagus nerve is not properly communicating signals between your brain and body, you may experience:
– Digestive issues like bloating, constipation, diarrhea, gas, heartburn, or IBS
– Problems swallowing or difficulty speaking
– Rapid heart rate or palpitations
– Shortness of breath or trouble breathing deeply
– Increased inflammation or chronic pain
– Anxiety, depression, trouble calming down
– Poor circulation with cold hands and feet
– Low energy, fatigue, trouble concentrating
If you regularly experience any combination of these symptoms, it may be a sign your vagus nerve is not functioning optimally. Healthy vagal tone is associated with energy, good digestion, mental clarity, and quick recovery from stressors.
What causes vagus nerve dysfunction?
There are many potential causes of an unbalanced or underactive vagus nerve:
– Chronic stress – Puts the body in constant “fight-or-flight” mode rather than “rest-and-digest”
– Inflammation – Cytokines can interfere with neurotransmitter signaling
– Poor diet – Lacking in key nutrients for nerve health
– Dehydration – Impacts nervous system communication
– Sleep deprivation – Disrupts circadian rhythms and hormone balance
– Medications – Certain drugs impact parasympathetic activity
– Injury or surgery – Damage to the vagus nerve or related pathways
– Aging – Nerve fibers may degenerate over time
For many people, dysfunctional vagal tone results from a combination of poor diet, chronic stress, and inflammation. Fortunately, making targeted lifestyle changes and supplementing with key nutrients can rebalance an overactive or underactive vagus nerve.
Vitamins for vagus nerve support
Certain vitamins play important roles in promoting healthy nerve signaling and reducing inflammation that may interfere with proper vagus nerve function. Key vitamins for vagus nerve health include:
Vitamin B12
Vitamin B12 (cobalamin) helps regulate nervous system signaling and myelin sheath formation. Myelin insulates nerve fibers and allows for proper nerve conduction. Low vitamin B12 is linked with nerve damage. Supplementing with a vitamin B complex or methylcobalamin B12 may help repair damage to the vagus nerve.
Recommended daily intake: 2.4mcg
Food sources: Meat, fish, eggs, dairy products
Vitamin B6
Like vitamin B12, vitamin B6 (pyridoxine) plays a crucial role in nerve cell communication. It is involved in synthesizing important neurotransmitters like serotonin, GABA, dopamine and epinephrine. A vitamin B6 deficiency can alter nerve signaling and lead to inflammation.
Recommended daily intake: 1.3-1.7mg
Food sources: Chicken, fish, potatoes, bananas, avocado
Vitamin D
Known as the “sunshine vitamin”, vitamin D regulates over 200 genes throughout the body. Getting enough vitamin D helps reduce systemic inflammation that may interfere with vagus nerve function. Low vitamin D is linked to neuropathy.
Recommended daily intake: 600-800IU
Food sources: Salmon, eggs, mushrooms
Vitamin E
A potent antioxidant, vitamin E protects nerves from oxidative damage caused by free radicals. It also combats inflammation. Vitamin E deficiency is associated with nerve degradation over time.
Recommended daily intake: 15mg
Food sources: Almonds, spinach, avocado, sunflower seeds
Vitamin C
Vitamin C is another powerful antioxidant that fights inflammation and protects the nervous system from damage. It helps regenerate other antioxidant compounds like vitamin E.
Recommended daily intake: 75-90mg
Food sources: Citrus fruits, berries, broccoli, tomatoes
Other nutrients for vagus nerve health
In addition to vitamins, these key nutrients support a healthy vagus nerve:
Magnesium
This relaxating mineral activates parasympathetic nervous system activity. It also helps regulate nerve signaling and neurotransmitter release. Stress depletes magnesium levels.
Recommended daily intake: 320-420mg
Food sources: Dark leafy greens, nuts, seeds, legumes, whole grains
Omega-3 fatty acids
The anti-inflammatory omega-3s EPA and DHA play vital roles in nerve function and neurotransmitter activity. They help reduce inflammation that can interfere with signaling.
Recommended daily intake: 250-500mg EPA/DHA
Food sources: Fatty fish, flaxseed, walnuts
Acetyl l-carnitine
This amino acid helps transport fatty acids into mitochondria for energy production. It promotes nerve growth factor and helps regenerate damaged nerve fibers.
Recommended daily intake: 500-1500mg
Food sources: Meat, dairy products
Alpha lipoic acid
This potent antioxidant helps recycle vitamin C and glutathione to combat oxidative stress. It also reduces inflammation and may help regenerate nerves.
Recommended daily intake: 300-600mg
Food sources: Organ meats, spinach, broccoli
CoQ10
Also called ubiquinone, CoQ10 plays a key role in mitochondrial energy production and antioxidant activity. It helps protect nerves from damage.
Recommended daily intake: 90-200mg
Food sources: Fish, meat, nuts, seeds
Lifestyle habits for vagus nerve support
In addition to supplementation, these lifestyle habits promote a healthy vagal tone:
– Regular exercise – Yoga, aerobic exercise, strength training
– Deep breathing – Diaphragmatic breathing stimulates the vagus nerve
– Cold exposure – Cold plunges, cryotherapy, and cold showers activate the vagus
– Meditation, mindfulness – Lowers stress hormones and heart rate
– Massage – Releases tension and promotes parasympathetic activity
– Laughing, singing – Stimulates the vagus via the diaphragm
– Staying hydrated – Aids nervous system communication
– Healthy diet – Provides nutrients for nerve health; avoid inflammatory foods
– Good sleep hygiene – Allows nervous system to repair and rebalance
Signs of improved vagus nerve function
With a combination of targeted supplementation and healthy lifestyle habits, you may begin to notice the following signs your vagus nerve is rebalancing:
– Improved digestion – Less gas, bloating, constipation
– Regular, healthy heart rate
– Ability to take deep breaths
– Increased energy and mental clarity
– Lower inflammatory markers like CRP and cytokines
– More balanced mood – Less anxiety and depression
– Ability to relax and calm down quicker
– Healthy blood pressure and circulation
– Overall feeling of homeostasis in the body
Testing vagus nerve function
Wondering if you should get your vagal tone assessed? There are a few different ways to test the function of your vagus nerve:
Heart rate variability test
This non-invasive test measures the time between your heartbeats. Greater variability between beats indicates higher vagal tone. An HRV monitor or smart watch can conduct this test.
Heart rate response to deep breathing
Your heart rate should slow as you breath deeply. Inability to lower heart rate can signal poor vagus response.
Heart rate response to a strong exhale (Valsalva maneuver)
Forced exhalation increases heart rate, followed by slowed heart rate upon resuming regular breathing. Delayed heart rate lowering may indicate dysfunctional vagus nerve.
Gastric motility testing
Poor gastric motility makes digestion sluggish and can signal low vagal tone. This may require testing gastric emptying rate.
Inflammatory marker blood tests
Level of inflammatory cytokines and CRP can indicate chronic inflammation that may be affecting the vagus nerve.
Talk to your doctor if you are experiencing potential symptoms of vagus nerve dysfunction. Testing your vagal tone can reveal if poor function is contributing to health issues.
Vagus nerve stimulation therapy
If your vagus nerve is significantly impaired, your doctor may recommend vagus nerve stimulation therapy. This involves implanting a small device that stimulates the vagus nerve via electrical impulses. This helps rebalance autonomic nervous system activity. Studies show vagus nerve stimulation therapy may help treat treatment-resistant depression, epilepsy, and other conditions related to poor vagal tone.
Takeaway
The vagus nerve controls key parasympathetic “rest-and-digest” processes related to digestion, breathing, heart rate, stress levels, and inflammation. When not functioning properly, the vagus nerve can contribute to GI issues, rapid heart rate, anxiety, chronic inflammation, and more. Vitamins B6, B12, C, D, and E help support healthy nerve signaling and reduce inflammation. Other beneficial nutrients for the vagus nerve include magnesium, omega-3s, CoQ10, and acetyl l-carnitine. Combine supplementation with lifestyle habits like exercise, meditation, and a healthy diet to rebalance an overactive or underactive vagus nerve. Work with your doctor to determine if any tests or medical therapies may help improve your vagal tone.