Concussion Recovery Tips – Supplements and Nutrition
Looking for the best concussion supplements to aid recovery?
If you don’t fully recover from a traumatic brain injury, you could get post-concussion syndrome.
Here are concussion recovery tips that may shorten recovery time. In recent years, more attention has been focused on concussions. Concussions are one of the most common wrestling injuries in this sport. It’s also normal to see concussions in football, boxing, and mixed martial arts.
My son had just his 2nd concussion. I have been doing quite a bit of research on how to quickly recover from a concussion. My goal was to help improve his concussion recovery time.
I read an article about the remarkable journey of Helen Maroulis, the first American woman to win Olympic gold in wrestling, and her struggles with mental health, particularly after sustaining three concussions between 2018 and 2019. Despite her decorated career and a historic Olympic victory in 2016, Maroulis faced challenges with anxiety, depression, and post-traumatic stress disorder following the head injuries. The piece explores her time in a psychiatric ward, her efforts to hide the impact of concussions as an athlete, and the extensive recovery process involving various treatments.
Maroulis emphasizes the need for better support for young athletes dealing with concussions and advocates for honesty about symptoms. Now training for the 2024 Paris Olympics, Maroulis’s story inspired Hollywood star Chris Pratt, who produced a feature film titled “Helen | Believe,” depicting the highs and lows of her resilient career.
Concussion Recovery Tips
This comprehensive article has been organized with a table of contents for your convenience. Utilize the provided links to navigate directly to specific sections of interest within the content.
Page Contents
I want to delve into some valuable concussion recovery tips that can benefit wrestlers and athletes aiming for a swift return to competition.
To be clear, I am not a medical expert, and the insights shared in this article are based on my personal opinions and the research I’ve undertaken over the past few months.
I found so many great concussion guidelines, that this piece organically evolved into a comprehensive research document. Throughout my exploration, it became apparent that a holistic approach is essential for an effective recovery from concussions.
Beyond the well-established recommendations of rest and a gradual return to activity, seeking guidance from healthcare professionals such as neurologists, physical therapists, and sports medicine specialists can offer personalized insights and customized recovery plans.
Collaborating with experts ensures a safer and more tailored path to resuming competitive sports. I trust that you will find the article as enlightening to read as it was for me to write.
This article is for informational purposes only. Please consult with a doctor for any sports injury that occurs with your child.
Before we proceed, a quick disclosure regarding affiliate links:
*Disclosure: This post may contain affiliate links. If you make a purchase, we will earn a small commission at no extra cost to you. Why Trust Us?
Do Not Continue to Compete
If you get hit in the head and have any concussion symptoms, you need to stop competing until you are cleared by a doctor. Your brain is injured. You will not get better if you continue to compete. It is crucial to refrain from continuing in any competitive activities until you have received clearance from a medical professional.
concussion.org has a dedicated page to wrestling and concussions. The page highlights the heightened risk of concussions in wrestling compared to other college-level sports and offers essential safety practices for parents, coaches, and athletes. It underscores the importance of recognizing early concussion symptoms, educating youth athletes about reporting these symptoms, and following USA Wrestling’s return-to-play protocol. If a concussion occurs, the article advises a minimum 10-day rest period, both physically and mentally, and suggests seeking academic accommodations if necessary.
Your brain has sustained an injury, and persevering with competition can exacerbate the initial concussion. Failure to allow your brain adequate time to heal may lead to a prolonged recovery period.
I have spent a lot of time researching concussion recovery tips. The most important advice I can offer is to see a doctor. Anyone with concussion symptoms should seek medical attention.
Seeking medical attention is essential for anyone experiencing symptoms of a concussion. While most concussions are minor, some can pose life-threatening risks.
Visiting a doctor ensures a comprehensive understanding of the best course of action for a complete and safe recovery.
Get Lots of Rest
Rest is a fundamental component of concussion recovery, and it involves more than just physical inactivity. When dealing with a concussion, it’s crucial to minimize activities that require mental exertion. This includes abstaining from reading, texting, watching TV, or engaging in any mentally demanding tasks. The goal is to provide your brain with the opportunity to heal without additional strain.
One effective recommendation is to retreat to a dark and quiet room, minimizing external stimuli. This environment can help alleviate sensory input, allowing your brain to focus solely on recuperation. It’s advised to prioritize sleep during this time—resting as much as possible can significantly contribute to the healing process. If necessary, this might mean taking a break from school to ensure a thorough and expedited recovery.
While it may be challenging to step away from daily responsibilities, giving yourself the time and space to rest is paramount. Continuing with regular activities that demand cognitive effort may prolong the recovery period and exacerbate symptoms. Thus, staying at home and prioritizing rest until you feel better is a crucial step in the journey toward a full and healthy recovery from a concussion.
Supplements for Concussion Recovery
Integrating BCAAs into Concussion Recovery and Sleep Hygiene: Considerations and Consultation for a Holistic Approach to Support Optimal Healing
While the primary approach to concussion recovery involves rest and professional medical guidance, some individuals explore the potential benefits of certain supplements in supporting the healing process. It’s crucial to note that the use of supplements should be discussed with a healthcare professional to ensure safety and efficacy. Here are some supplements that are often considered in the context of concussion recovery:
There have been a few studies about using supplements for concussion recovery. Medical science has made tremendous advances in how injuries are treated, but little has been done to speed up recovery from a brain injury
You should consider eating nutrient dense foods to help your concussion recovery.
I am a firm believer that the food you eat can help your body recover quicker from sickness and injuries.
While eating healthy food is the best choice, I used several different supplements to help my son recover from this concussion quicker. Here are some supplements I have found that could help heal a concussion and increase recovery time.
Protein and BCAA’s
Branched-chain amino acids (BCAAs), including leucine, isoleucine, and valine, are essential amino acids that play a crucial role in protein synthesis and muscle maintenance. While BCAAs are often associated with athletic performance and muscle recovery, their potential role in concussion recovery is a subject of interest. It’s important to note that individual responses to BCAAs may vary, and any consideration of supplementation should be discussed with a healthcare professional.
Interestingly, recent studies suggest that BCAAs might also play a positive role in promoting restful sleep. BCAAs are precursors to serotonin, a neurotransmitter known for its involvement in mood regulation and sleep-wake cycles. Adequate serotonin levels are crucial for the synthesis of melatonin, the hormone responsible for inducing sleep. By supporting serotonin production, BCAAs may contribute to a more balanced and restful sleep pattern.
Enhancing Sleep with BCAAs: A Restorative Approach
The National Library of Medicine wrote a study that talks about reduced BCAA’s following a concussion. The study delves into the intricate pathophysiology of a traumatic brain injury (TBI), a complex and not fully understood condition. Focusing on metabolic cascades altered after acute mild and severe TBIs, the research investigated the catabolism of branched-chain amino acids (BCAAs) in patients within 24 hours of injury. Findings revealed decreased BCAA levels in mild TBI patients relative to healthy individuals, with further reductions in severe TBI cases.
Protein for Concussion Recovery: A Diverse Approach
There are 21 amino acids needed for protein synthesis(muscle repair). A lot of people use amino acids for weight loss but branched chain amino acids help the body in a lot of ways. BCAA’s are derived from protein.
Emerging evidence suggests that incorporating a variety of proteins into your diet can be beneficial for concussion recovery. Proteins play a crucial role in the repair and regeneration of tissues, making them essential in the healing process after a concussion. To expedite recovery, consider diversifying your protein sources, including whey, casein, and meat proteins. If you are a vegetarian, you will need to look at alternatives such as soy or combining vegetables to form complete proteins.
Best BCAA Supplements
Optimum Nutrition BCAA Capsules
I’ve purchased and personally experienced the incredible benefits of these Branched Chain Essential Amino Acids, and I can’t recommend them enough! Designed to support muscle recovery and packed with 1000mg of potent BCAAs, these capsules are perfect for those following a keto-friendly lifestyle. With over 18,000 reviews and an impressive rating of 4.6, the positive feedback speaks volumes about the quality and effectiveness of this product.
See It on AmazonXtend BCAA Powder – a game-changer with over 50,000 reviews and an impressive 4.6 rating! Unleash the power of 7g of BCAAs per serving, meticulously crafted to fuel your muscles and enhance recovery.
But that’s not all – Xtend offers a staggering 18 flavor options, ensuring there’s a delicious choice for every palate. What sets this BCAA powder apart is the added electrolytes, a key ingredient in keeping you hydrated and supporting a swift recovery.
See It on AmazonFish Oil and Omega 3’s
Omega-3 Breakthrough: A Teen’s Astonishing Recovery from Traumatic Brain Injury
While researching concussion recovery tips, I came across an impressive news story on CNN health about omega-3 and TBI. In a harrowing incident, 16-year-old Grant Virgin suffered severe injuries, including a traumatic brain injury, after a hit-and-run accident. His parents were given a grim prognosis.
Grant’s parents, John and JJ Virgin, pursued unconventional treatments. They initially used progesterone cream, which seemed to prompt Grant to emerge from a coma. Later, inspired by a CNN report, they turned to high-dose fish oil, believing its omega-3 fatty acids could aid in brain healing. Although fish oil’s effectiveness in treating traumatic brain injuries remains anecdotal, the Virgins assert that, coupled with other interventions, it played a crucial role in Grant’s remarkable recovery.
Unlocking the Potential: Therapeutic Role of Omega-3 Fatty Acids in Mitigating Traumatic Brain Injury Risks
The National Library of Medicine wrote a study on how Omega-3 Fatty Acids Could Alleviate the Risks of Traumatic Brain Injury. The study explores the potential therapeutic effects of omega-3 fatty acids (FAs) in mitigating secondary neuronal damage resulting from traumatic brain injury (TBI).
While acknowledging the need for further research, the study suggests that omega-3 FAs could be considered a therapeutic option for reducing secondary neuronal damages associated with TBI, potentially offering neuroprotective benefits.
I have been familiar with the benefits of omega 3’s and how it can help the brain and heart. The articles I have read suggest that high doses of fish oil could help speed up concussion recovery.
Top Pick for Omega-3 Supplementation: Dr. Tobias Omega 3 Fish Oil
If your looking for an Omega 3 supplement, I highly recommend the Dr. Tobias Omega 3 Fish Oil as an exceptional dietary supplement for those seeking optimal heart, brain, and immune support. With over 34,000 reviews and an impressive 4.6 rating, this product has garnered widespread acclaim.
What sets it apart is its Extra Strength formulation, delivering a remarkable 2,000 mg of fish oil per serving, with a potent ratio of 800 mg EPA and 600 mg DHA – that’s three times more omega-3s than traditional fish oil pills. This fish oil is sourced from fresh, wild-caught fish, and its NSF Certification attests to its quality.
Turmeric Extract
Derived from turmeric extract and ginger, curcumin is a flavonoid compound recognized for its anti-inflammatory and antioxidant properties. Numerous studies have explored the potential of curcumin in expediting the recovery process from brain injuries, shedding light on its beneficial effects.
The Journal of Neuroinflammation wrote a huge study on curcumin and concussions. In this study, researchers investigated the potential neuroprotective effects of curcumin, a compound derived from the rhizome Curcuma longa with known anti-inflammatory properties, on traumatic brain injury (TBI). The findings highlight the potential therapeutic role of curcumin in mitigating the impact of TBI through its anti-inflammatory properties.
There is a similar study on nih.gov that references several studies about the positive benefits of curcumin. This article delves into the search for effective neuroprotective treatments for traumatic brain injury (TBI), with a particular focus on concussion. While current concussion management emphasizes physical and cognitive rest, there is growing interest in neuro-prophylactic compounds, including dietary supplements and herbal remedies. The review examines pre-clinical studies demonstrating the neuroprotective properties of various compounds, acknowledging the limited clinical evidence.
Recommended for Concussion Recovery: Nature’s Nutrition Turmeric Curcumin with BioPerine & Ginger
Nature’s Nutrition Turmeric Curcumin, with 1950mg of turmeric and 95% standardized curcuminoids, is an excellent choice for concussion recovery. Enhanced with 15mg BioPerine and ginger for optimal absorption, this product provides natural joint support due to the potent antioxidant properties of turmeric and ginger.
Backed by over 55,000 reviews with a 4.6 rating, it ensures effectiveness and quality. The inclusion of BioPerine and adherence to strict cGMP guidelines guarantee reliability and purity, making it a trusted option for those seeking turmeric supplementation during concussion recovery.
See Nature Turmeric on AmazonVitamins for Concussion Recovery
A recent article I read in the New York Times talks about What Happens in the Brain After a Concussion. It goes into details of how scientists have discovered an increase in free radicals in mice that were treated with antioxidant vitamins had 70% fewer dead brain cells.
The NLM(National Library of Medicine) has done a study that addresses the challenges of treating mild traumatic brain injury (TBI) and the limited success of traditional drugs. They are researching alternative therapies to treat concussions. Researchers are exploring non-pharmaceutical methods due to the link between mild TBI and chronic brain conditions. Alternative approaches, especially those targeting secondary injury effects, are showing promise in studies. The review emphasizes the need for new and creative methods for treating mild TBI, focusing on supplements, nutrition, and alternative therapies in ongoing studies. It discusses the secondary effects of mild TBI, like oxidative stress and inflammation, highlighting the lack of effective treatments. The goal is to encourage further investigation into promising strategies for managing mild TBI and related neural injuries.
Numerous websites have extensively covered the potential benefits of vitamins and minerals in concussion recovery, suggesting that these essential nutrients may contribute to a quicker recuperation process. While the scientific evidence supporting the efficacy of specific vitamins and minerals in concussion recovery might not be entirely conclusive, there is a growing belief that proper nutrition can play a vital role in supporting overall brain health.
Some studies have explored the potential impact of certain nutrients on brain function and healing, fostering the idea that a well-balanced diet rich in vitamins and minerals may aid in the recovery from concussions. However, it is essential to approach such information with caution and consult healthcare professionals for personalized advice, considering that individual responses to nutritional interventions may vary.
Let’s explore how vitamins might reduce the recovery time for a concussion. Exploring the potential benefits of various vitamins and minerals may offer insights into their role in aiding quicker recovery, contributing to the ongoing conversation about the intersection of nutrition and concussion rehabilitation.
Magnesium
There are numerous studies that have shown that there is a reduced amount of magnesium for several days after a concussion. According to MedlinePlus, The human body needs magnesium for over 300 biochemical reactions in the body.
Some of the benefits of magnesium include maintaining a normal nerve/muscle function and improved sleep. Here is a great article by the National Institutes of Health that describes magnesium in detail.
One of the points that were brought up is that most people are not getting the recommended daily intake. Given the fact how important this mineral is, I gave it to my son on a daily basis to help with his concussion recovery.
Enhancing Concussion Recovery with Magnesium:
Beyond its widespread health benefits, magnesium plays a crucial role in post-concussion recovery. Numerous studies have highlighted a decrease in magnesium levels for several days following a concussion, underlining its significance in neurological health. As stated by MedlinePlus, magnesium is indispensable for over 300 biochemical reactions in the body. This includes maintaining normal nerve and muscle function, a key aspect of the recovery process. Improved sleep, another advantage of magnesium, contributes to the overall healing journey.
Acknowledging the challenge that many individuals fall short of the recommended daily magnesium intake, it becomes paramount to address this deficiency, especially during recovery periods. In my personal experience, recognizing the pivotal role of magnesium in aiding concussion recovery, I incorporated it into my son’s daily routine. By prioritizing this essential mineral, we aimed to support his overall well-being and optimize the recovery process, aligning with the broader understanding of magnesium’s role in neurological and muscular health.
Elevate Your Wellness with Doctor’s Best Magnesium
Unlock Multiple Health Benefits with High Absorption Magnesium
Discover optimal well-being with Doctor’s Best High Absorption Magnesium Glycinate Lysinate, a stellar supplement boasting over 63,000 reviews and an impressive 4.6 rating. As a dedicated user of this product, I can attest to its efficacy and make it a part of my daily routine.
With multiple health benefits, including support for bone density, muscle relaxation, healthy sleep, and cardiovascular health, this magnesium supplement stands out. What makes it exceptional is its use of TRAACS, The Real Amino Acid Chelate System, ensuring superior bioavailability for better absorption.
See Doctor’s BEST on AmazonVitamin E
There are several articles that vitamin e can improve cognitive function following a concussion. You can read one of the articles on pubmed.com.
The National Library of medicine did a study. The study, “The effect of Vitamins C and E on clinical outcomes of patients with severe traumatic brain injury: A propensity score matching study,” explores the potential benefits of administering Vitamins C and E to severe traumatic brain injury (TBI) patients.
The study underscores the neuroprotective potential of these vitamins, emphasizing their safety, cost-effectiveness, and the need for further research to refine dosages and administration strategies for routine use in TBI management
Before taking vitamin E, make sure you see a doctor because high doses of vitamin E can increase bleeding.
I have been giving my son 24IU of vitamin E per day that is included with the branched chain amino acids.
Vitamin C
I have read on a few sites that Vitamin C helps reduce the oxidative stress in the brain associated with a concussion.
The national institutes of health stated that multiple types of antioxidants, such as vitamin E and vitamin C should be taken together.
I cannot find any definitive proof that vitamin C improves concussion recovery. There is no harm in taking too much vitamin C because your body will process excess as waste in your urine. I’ve been giving my son a 500mg a day.
Vitamin B Complex
Vitamin B complex helps with healthy nerves and proper brain function.
The study conducted by the National Library of Medicine investigated the potential neuroprotective effects of vitamin B12 on traumatic brain injury (TBI). Vitamin B12 has previously demonstrated its ability to promote axon growth in neuronal cells after peripheral nerve injury. In this study, the researchers hypothesized that vitamin B12 treatment could attenuate TBI by leveraging its beneficial role in axon regeneration. The results indicated improved neurological functional recovery in the Vitamin B12-treated group, suggesting a potential neuroprotective effect. The study concludes that vitamin B12 may be a valuable neuroprotective drug for TBI, offering a novel therapeutic approach to enhance recovery from traumatic brain injuries.
Given that a concussion is a form of brain injury, providing your body with the daily recommended dosage of Vitamin B complex can play a crucial role in expediting the recovery process. Vitamin B12, in particular, has been recognized for its potential to promote axon growth in neuronal cells, as demonstrated in studies related to peripheral nerve injuries. The neuroprotective effects of Vitamin B12 include improvements in neurological functional recovery, downregulation of endoplasmic reticulum stress-related apoptosis signaling pathways, and positive impacts on microtubule stabilization, remyelination, and myelin reparation. Incorporating Vitamin B complex into the recovery plan may serve as a valuable nutritional support to enhance the healing process after a concussion.
6 Stages of Concussion Recovery
Concussion recovery is a process that varies from person to person, and it’s important to note that each individual may progress through the stages at their own pace. The recovery process generally consists of six stages, though the timeline and specific symptoms can differ. It’s crucial to follow the guidance of healthcare professionals throughout this process. Here are the six stages of concussion recovery:
- Immediate Rest and Symptom Management:
- Timeframe: 1-7 days post-injury
- Description: The initial stage involves immediate rest to allow the brain to recover. This often includes physical and cognitive rest to minimize stress on the brain. Symptoms such as headache, dizziness, nausea, and fatigue are actively managed during this period.
- Gradual Return to Activity:
- Timeframe: 1-3 weeks post-injury
- Description: As symptoms improve, individuals gradually reintroduce light physical and cognitive activities. This may include short walks, easy reading, and limited screen time. Any return to activity is closely monitored, and if symptoms reappear, the activity level is scaled back.
- Return to School or Work:
- Timeframe: 2-4 weeks post-injury
- Description: Once symptoms have significantly decreased, individuals may start to return to school or work on a modified schedule. Academic or work-related accommodations, such as reduced hours or extra breaks, may be necessary during this phase.
- Resumption of Moderate Physical and Cognitive Activities:
- Timeframe: 3-6 weeks post-injury
- Description: At this stage, individuals can gradually increase the intensity and duration of both physical and cognitive activities. This may include light aerobic exercise, more complex cognitive tasks, and increased social interactions. Again, any return to activity is closely monitored for symptom recurrence.
- Return to Full Activities:
- Timeframe: 4-8 weeks post-injury
- Description: Once symptoms have completely resolved, individuals can return to their normal level of physical and cognitive activities. This includes a return to full academic or work responsibilities, as well as participation in sports or recreational activities.
- Post-Concussion Monitoring and Long-Term Management:
- Timeframe: Ongoing
- Description: Even after returning to full activities, it’s important to monitor for any lingering symptoms or signs of post-concussion syndrome. Long-term management may involve regular follow-up appointments with healthcare providers, ongoing symptom tracking, and a gradual return to high-risk activities, such as contact sports.
Throughout the entire recovery process, open communication with healthcare professionals, adherence to their recommendations, and a patient-centered approach are essential. It’s crucial to recognize that recovery timelines can vary, and some individuals may take longer to progress through these stages. Additionally, seeking support from family, friends, and mental health professionals can contribute to a more comprehensive recovery.
Additional Reading on Concussion Recovery
A great article to read is Nourish Your Noggin: Nutrition and Your Brain. Tina Sullivan, a certified integrative health and nutrition coach, shares her insights on the crucial connection between nutrition and brain health Drawing from her family’s personal journey with mild Traumatic Brain Injury (TBI), particularly her son Shane’s recovery from Post Concussion Syndrome, Sullivan emphasizes the impact of dietary choices on the brain’s ability to heal, providing a comprehensive guide on a brain-healthy diet that includes water, carbohydrates, proteins, fats, vitamins, minerals, and micronutrients.
Amino Acids – If you want to deepen your understanding of amino acids, Wikipedia.org offers an authoritative article providing comprehensive insights into their chemical makeup and historical background. This valuable resource delves into the intricate details of amino acids, serving as an excellent reference for those seeking in-depth knowledge on this essential component of nutrition and biological processes.
High Dose Omega-3 Fatty Acids in the Treatment of Sport-Related Concussions – This was a study by East Carolina University. This study aims to investigate the impact of early high-dose omega-3 fatty acid supplementation on Division I National Collegiate Athletic Association (NCAA) athletes who have sustained concussions. The randomized double-blind placebo-controlled study, conducted at East Carolina University, seeks to assess whether omega-3 fatty acids can reduce the number of days athletes spend out of competitive sports, expedite symptom resolution, and facilitate a quicker return to baseline neurocognitive functioning and postural stability. The study is grounded in the anti-inflammatory, anti-oxidant, and membrane-stabilizing properties associated with high-dose omega-3 fatty acids, and it explores the potential benefits in the context of sports-related concussions, an area where limited human studies currently exist.
Stay Updated
I hope you found the articles on concussion recovery informative and insightful. It’s essential to note that while various compounds and supplements show promise in neuroprotection, there’s no magic pill for concussion treatment. Seeking medical attention and adhering to recommended protocols remain crucial for a comprehensive recovery. Always consult with healthcare professionals for personalized guidance on managing concussions and related symptoms.
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