Welcome to the Blog: Let's Talk Nutrient Deficiency and Nervous System Health
Welcome to my blog. As promised, I’m diving into a couple of literature reviews today, because when it comes to energy, fatigue, and burnout, the conversation must include nutrition.
Our culture demands a lot from us mentally, emotionally, and physically. I often find myself moving through a circuit of work, exercise, eating well, maintaining relationships, and tugging my social life along. Many of you are doing all of that plus raising children. It’s a lot!
Being honest, this modern lifestyle can feel draining and depleting.
So the question I keep returning to is: Does it really have to be this way?
The truth is, the longer we live in this high output state without intentional recovery, we’re essentially borrowing energy. Think of your body like it’s swiping a credit card. Pulling from your nutrient reserves just to keep up with daily demands. Over time, that nutrient "debt" adds up. We start to notice the symptoms:
Chronic fatigue
Mood swings and emotional rollercoasters
Hormonal imbalances (which can affect libido, skin, and energy)
Sleep that never quite feels like enough
The Root Problem: Calorie-Rich, Nutrient-Poor
One of the key points discussed in the literature is that our modern food system is rich in calories but poor in nutrients. We eat more than ever but the quality of our food has declined significantly.
In Bourre’s review (Effects of nutrients on the structure and function of the nervous system), he highlights that micronutrient deficiencies particularly in B vitamins, magnesium, and essential fatty acids—are directly linked to nervous system dysfunction, including fatigue, irritability, and poor concentration. These nutrients are vital for:
Neurotransmitter synthesis (your mood messengers)
Hormonal balance
Cellular repair and energy production
So even if you're hitting your daily caloric needs, your body may still be starving for what it truly needs to keep up with the demand.
The Solution: Nourish with Intention
Now, I don’t believe there’s a one-size-fits-all approach to health. I do believe that when we start giving our body the specific nutrients it’s depleted in, we begin to restore energy, emotional capacity, and start balancing our hormones.
Some of you reading this already eat very clean. You may invest in organic produce, source local farms, and eat grass-fed meat. I do too. But unless you’re living like a hunter-gatherer, constantly outdoors, in sync with the seasons and soil, and harvesting diverse wild foods, there’s a good chance you’re still missing foundational nutrients.
That’s why even a whole food focused lifestyle can benefit from targeted supplementation, especially when it comes to brain and nervous system health.
In fact, a 2023 study published in Nutrients (PMID: 37432282) found that individuals under chronic stress showed marked improvement in fatigue, mood, and performance when provided with tailored micronutrient support especially magnesium, B complex, and DHA (from fish oils/OMEGA 3’s).
Start With These Core Nutrients
Here are some key nutrients supported in the research that I personally take for nervous system and hormonal support:
Magnesium – Supports over 300 enzymatic processes including those related to stress, sleep, and muscle recovery. This is probably the most universally important. Note: there are 7 forms of magnesium and they are absorbed and act on different processes in the body. The best bet is getting a complex or reviewing each type for its benefits.
Vitamin B Complex – Especially B6, B9 (folate), and B12, which are essential for neurotransmitter function and methylation. I get this in a broader greens mix and in a “red juice” complex.
Omega-3 Fatty Acids (EPA/DHA) – Integral for the brain, anti-inflammatory support, mental health support.
Vitamin D3 – For immune regulation, mood, and HORMONES.
Zinc & Selenium – These are noted in the research. I take these on a smaller scale again in a Trace Minerals complex.
Adaptogens (Ashwagandha, Rhodiola, Lions Maine, Cordycepts) – Not vitamins, but incredibly helpful in buffering the effects of stress on the body.
CAUTION: Always consult your practitioner before starting a new supplement protocol. ESPECIALLY if you’re on medication or dealing with chronic health issues.
Quality Matters
Not all supplements are created equal. Source matters. Form matters. Dosage matters. If you’re unsure where to start, I’m happy to help recommend high-quality, practitioner-grade brands that I trust and use myself.
THANK YOU FOR READING
We can't pour from an empty cup, or run on nutrient debt forever. But the good news is: with the right support, your body has the capacity to replenish, rebalance, and re-energize.
Let this be your reminder: burnout is not your baseline.
Nutrition is one of the most powerful tools you have.
Yours Truly,
Ramsey Rumig
References
Bourre, J. M. (2006). Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 1: micronutrients.
https://pubmed.ncbi.nlm.nih.gov/16719921/Bourre, J. M. (2004). Roles of unsaturated fatty acids (especially omega-3 fatty acids) in the brain at various ages and during ageing.
https://pubmed.ncbi.nlm.nih.gov/15129302/Davison, K., Penson, P. E., & Taylor, J. R. (2023). The Role of Diet in Managing Chronic Fatigue: A Review of the Evidence. Nutrients, 15(13), 2974.
https://pubmed.ncbi.nlm.nih.gov/37432282/
