Nutrition-Based Solutions: What to eat to stop being shaky?

October 21, 2025 •

3 min read

According to the Cleveland Clinic, hypoglycemia, or low blood sugar, is a common culprit behind sudden shakiness, and it can be addressed with the right food choices. In this guide, you will learn exactly what to eat to stop being shaky by stabilizing blood sugar, managing anxiety, and replenishing essential nutrients.

Quick Summary

This article explores dietary strategies to address shakiness caused by hypoglycemia, anxiety, dehydration, and nutrient deficiencies. It highlights foods for immediate relief, long-term blood sugar stabilization, and nervous system support, while also identifying foods to avoid.

Key Points

Address Hypoglycemia Immediately: For sudden shakiness from low blood sugar, consume a fast-acting carbohydrate like fruit juice or hard candy.
Stabilize Blood Sugar Long-Term: Prevent future episodes by regularly eating balanced meals with complex carbohydrates, lean protein, and healthy fats.
Stay Hydrated with Electrolytes: Dehydration and electrolyte imbalances (like low magnesium or potassium) can cause tremors, so drink plenty of water and consume electrolyte-rich foods.
Support Nerve Health with B Vitamins: Ensure adequate intake of B vitamins, especially B12, B6, and B1, which are crucial for a functioning nervous system.
Limit Stimulants: Reduce your consumption of caffeine and alcohol, as these can over-stimulate the nervous system and worsen shakiness.
Rule Out Underlying Conditions: If shakiness persists despite dietary changes, see a doctor to check for other medical issues like essential tremor or medication side effects.

Understanding the Causes of Shakiness

Shakiness, also known as a tremor, can be caused by several factors, many of which can be influenced by diet. Common nutritional and lifestyle causes include low blood sugar, anxiety, dehydration, electrolyte imbalances, and excessive consumption of stimulants like caffeine. Addressing the underlying cause is key, and food plays a significant role in managing these triggers.

Quick Bites for Low Blood Sugar

If you experience a sudden onset of shakiness, sweating, or anxiety, it may be due to hypoglycemia, especially if you haven't eaten for a few hours. The fastest way to counteract this is with a quick-acting carbohydrate.

Glucose tablets or gel: These are highly effective for a rapid blood sugar boost.
Fruit juice or regular soda: Half a cup of fruit juice or a sweetened soda (not diet) provides about 15 grams of carbohydrates.
Hard candy: A handful of hard candies can quickly raise blood sugar levels.
Honey or sugar: A tablespoon of sugar or honey can work in a pinch.

Long-Term Strategies for Stable Blood Sugar

To prevent future episodes of shakiness, focus on stabilizing your blood sugar throughout the day with a balanced diet.

Complex carbohydrates: Unlike simple sugars, complex carbs are digested slowly, providing a steady release of energy. Choose whole grains like oatmeal, brown rice, and whole-wheat bread.
Lean protein: Pairing carbs with protein helps regulate blood sugar more effectively. Incorporate lean meats, fish, eggs, and legumes into your meals.
Healthy fats: Avocados, nuts, and seeds contain healthy fats that further slow down digestion, preventing blood sugar spikes.

Addressing Electrolyte and Hydration Issues

Dehydration and imbalanced electrolytes can disrupt nerve and muscle function, leading to tremors and weakness.

Stay hydrated: Drink plenty of water throughout the day. Dehydration can reduce blood volume, impacting oxygen delivery to muscles and the brain.
Electrolyte-rich fluids: If sweating heavily, replace lost electrolytes with drinks like coconut water or electrolyte solutions.
Magnesium-rich foods: This mineral is vital for proper nerve function. Increase your intake of leafy greens, nuts, seeds, and avocados.
Potassium-rich foods: Bananas and avocados are excellent sources of potassium, which helps maintain fluid balance.

The Role of B Vitamins in Nerve Health

B vitamins are essential for a healthy nervous system, and deficiencies can contribute to neurological symptoms like tremors.

Vitamin B12: Critical for nerve fiber regeneration. Sources include meat, fish, eggs, and dairy products. Vegetarians and vegans may need fortified foods or supplements.
Vitamin B6: Involved in creating neurotransmitters that transmit nerve signals. Find it in poultry, starchy vegetables, and fish.
Vitamin B1 (Thiamine): Helps convert carbs into energy for nerve cells. Excellent sources include legumes, seeds, and fortified cereals.

Foods to Limit or Avoid

Just as certain foods can help, others can make shakiness worse.

Caffeine: A powerful stimulant that can over-activate the nervous system, leading to jitters and shakiness, especially in sensitive individuals.
Excessive sugar: While a sugary snack can provide a temporary fix for low blood sugar, it can lead to a crash later, causing another episode of shakiness.
Alcohol: Can interfere with blood sugar regulation and cause dehydration, worsening tremors.

Comparison of Dietary Strategies for Shakiness


Strategy	Primary Mechanism	Key Food Examples	Best for...
Fast-Acting Carbs	Rapidly raises blood sugar.	Fruit juice, hard candy, glucose tablets.	Immediate relief from hypoglycemia.
Slow-Release Carbs	Stabilizes blood sugar levels over time.	Whole grains, legumes, vegetables.	Long-term prevention of blood sugar dips.
Electrolyte Replenishment	Supports nerve and muscle function.	Coconut water, bananas, avocados, spinach.	Shakiness due to dehydration or intense exercise.
B Vitamin Intake	Maintains nervous system health.	Eggs, fish, meat, fortified cereals.	Neurological support and addressing deficiencies.
Healthy Fats & Protein	Regulates blood sugar spikes and promotes fullness.	Nuts, seeds, oily fish, eggs.	Sustained energy and preventing blood sugar fluctuations.

Conclusion: A Balanced Nutritional Approach

For those wondering what to eat to stop being shaky, a balanced nutritional approach is the most effective solution. This involves not only consuming the right foods for immediate and long-term blood sugar stability but also ensuring adequate hydration and intake of essential vitamins and minerals. Avoiding stimulants and excessive sugars will also help reduce episodes of shakiness. While dietary changes can resolve many cases of shakiness, persistent or severe tremors should always be evaluated by a healthcare professional to rule out more serious medical conditions. A proactive diet and healthy lifestyle are your best defenses.

Disclaimer: This article provides general nutritional information. Consult a healthcare provider or a registered dietitian for personalized advice, especially if you have a pre-existing medical condition or take medication.

Frequently Asked Questions

Yes, hypoglycemia, or low blood sugar, is a common cause of shakiness, especially if it's been several hours since your last meal. Consuming a fast-acting carbohydrate can quickly resolve the symptoms.

For immediate relief from suspected low blood sugar, eat a fast-acting carb. Options include a half-cup of fruit juice, a tablespoon of honey, or a few hard candies.

To prevent shakiness, focus on eating balanced meals that contain a mix of complex carbohydrates, protein, and healthy fats. This keeps your blood sugar stable and avoids sudden drops.

Yes, dehydration can lead to trembling or tremors because it can cause an imbalance in electrolytes like potassium and magnesium, which are vital for nerve and muscle function.

B vitamins, particularly B12, B6, and B1, are critical for maintaining nerve health and proper nerve signal transmission. Deficiencies can sometimes cause neurological issues, including tremors.

You should limit or avoid stimulants like caffeine and excessive sugar, as these can exacerbate shakiness. Alcohol can also interfere with blood sugar regulation and hydration.

While diet can help manage many cases of shakiness, you should consult a healthcare provider if your symptoms are severe, persistent, or accompanied by other concerning issues. A doctor can rule out other medical conditions.