What do I need to eat to stop shaking? Your nutrition guide

October 23, 2025 •

4 min read

Studies have shown that deficiencies in essential nutrients like magnesium and vitamin B12 can lead to neurological symptoms, including involuntary shaking and muscle twitches. Learning what do I need to eat to stop shaking is a crucial step for many, as dietary factors often play a significant role in triggering or worsening these symptoms.

Quick Summary

This article explores the link between dietary habits and tremors, examining causes like low blood sugar, electrolyte imbalances, and specific nutrient deficiencies. It details which foods to include and which to avoid to support a healthy nervous system and offers key lifestyle adjustments to help manage shaking.

Key Points

Balance Blood Sugar: Eating small, frequent meals rich in complex carbs, protein, and healthy fats prevents shaky episodes caused by low blood sugar.
Replenish Electrolytes: Combat shaking from dehydration or imbalance by consuming foods rich in magnesium (spinach, nuts) and potassium (bananas, sweet potatoes).
Support Nerve Health: Increase your intake of vitamin B12, found in meat, fish, and fortified foods, to support healthy nerve function and prevent deficiency-related tremors.
Minimize Stimulants and Alcohol: Reduce or eliminate caffeine and alcohol, as both can over-stimulate the nervous system and trigger or worsen shaking.
Reduce Inflammation with Antioxidants: Incorporate foods like berries and dark chocolate to combat oxidative stress and protect neurological health.
Manage Stress and Sleep: Address psychological factors that can trigger shaking by practicing relaxation techniques and ensuring adequate sleep.

Understanding the Connection Between Diet and Tremors

Shaking, or tremors, is an involuntary and rhythmic muscle movement that can affect various parts of the body. While many medical conditions can cause tremors, diet and nutrition are often overlooked contributors. In some cases, nutritional deficiencies or imbalanced blood sugar can over-excite the nervous system, leading to noticeable shaking. Addressing these dietary factors can be an effective strategy for managing and potentially reducing symptoms, though it is not a substitute for professional medical advice if symptoms persist.

Common Nutritional Causes of Shaking

Identifying the root cause of tremors is the first step toward finding a dietary solution. Several nutritional factors can trigger or worsen shaking:

Low Blood Sugar (Hypoglycemia): When your blood sugar drops too low, your body releases adrenaline, which can cause jitteriness, shaking, and a rapid heartbeat. This can happen if you skip meals, don't eat enough, or consume too many simple carbohydrates that cause a rapid spike and subsequent crash in blood sugar.
Electrolyte Imbalance: Electrolytes like magnesium, potassium, and sodium are vital for proper nerve and muscle function. Dehydration, illness (like vomiting or diarrhea), and excessive sweating can disrupt this delicate balance, leading to muscle twitches, spasms, and tremors.
Excessive Caffeine and Stimulants: As a central nervous system stimulant, caffeine can increase heart rate and induce anxiety and jitters, which can manifest as shaky hands. Reducing or eliminating stimulants like caffeine, nicotine, and certain energy drinks can often mitigate these effects.
Alcohol Withdrawal: For individuals who consume alcohol regularly, sudden cessation can lead to alcohol withdrawal syndrome (AWS), with tremors being a common and notable symptom. This occurs because the brain, which adapted to the sedative effects of alcohol, becomes overexcited when alcohol is removed.
Nutrient Deficiencies: Critical vitamins and minerals, including magnesium and vitamin B12, are crucial for nerve health. Chronic deficiency in these can impair nerve function and result in tremors.

What to Eat to Stop Shaking: A Targeted Approach

Incorporating specific foods can help address the underlying nutritional issues causing your shaking. Focus on a balanced diet rich in whole foods, following principles similar to the Mediterranean diet, which has been associated with better neurological health.

Foods for Stabilizing Blood Sugar

Complex Carbohydrates: Choose sources like whole grains (oatmeal, brown rice, whole-wheat bread), legumes (beans, lentils), and starchy vegetables (sweet potatoes). These provide a slow, steady release of energy to prevent blood sugar crashes.
Lean Protein and Healthy Fats: Pairing carbohydrates with lean protein (fish, poultry, eggs) and healthy fats (avocado, nuts) slows digestion and stabilizes blood sugar levels.

Foods to Restore Electrolyte Balance

Magnesium-Rich Foods: Incorporate dark leafy greens (spinach, kale), nuts and seeds (almonds, pumpkin seeds), and legumes (black beans) to replenish magnesium stores.
Potassium-Rich Foods: Bananas, sweet potatoes, spinach, and avocados are excellent sources of potassium, which is vital for nerve and muscle communication.
Hydrating Foods: Alongside drinking plenty of water, consuming foods with high water content, such as watermelon, cucumbers, and citrus fruits, helps with overall hydration.

Foods for Vitamin B12 Support

Animal Products: The primary sources of B12 are meat, fish (especially salmon and tuna), poultry, eggs, and dairy products.
Fortified Foods: For those following a vegan or vegetarian diet, fortified cereals, nutritional yeast, and certain plant-based milks are reliable sources.

Foods with Antioxidant and Anti-inflammatory Benefits

Berries and Dark Chocolate: Berries (blueberries, strawberries) and dark chocolate contain flavonoids that act as antioxidants, protecting nerve cells from oxidative stress and inflammation.
Fatty Fish: Omega-3 fatty acids found in fatty fish like salmon and mackerel are known for their anti-inflammatory properties and can support neurological health.

Nutritional Comparison for Managing Shaking


Nutritional Strategy	Foods to Include	Foods/Substances to Avoid	Reason
Blood Sugar Stability	Whole grains, legumes, lean protein, healthy fats	Refined sugars, white bread, sugary drinks	Prevents adrenaline-releasing blood sugar crashes.
Electrolyte Balance	Leafy greens, nuts, seeds, avocados, bananas, water	Excessive caffeine, alcohol, processed salty foods	Maintains optimal nerve and muscle function.
Nervous System Support	Fatty fish, B12-rich foods, dark chocolate, colorful berries	Excessive alcohol, stimulants, processed chemicals	Protects nerve cells and supports neurotransmitter function.
Inflammation Control	Omega-3s, antioxidants from fruits and veggies	Saturated and trans fats, processed foods	Reduces inflammation that can worsen neurodegeneration.

Lifestyle Adjustments Beyond Diet

While food is a powerful tool, lifestyle changes are also essential for managing shaking.

Prioritize Regular, Balanced Meals: Eating small, frequent meals every 3–4 hours can help keep blood sugar levels stable throughout the day.
Stay Hydrated: Carry a water bottle and sip throughout the day to prevent dehydration, which can cause electrolyte imbalances.
Manage Stress: Chronic stress and anxiety can exacerbate tremors by triggering the 'fight or flight' response. Techniques like deep breathing, meditation, or yoga can help calm the nervous system.
Get Enough Sleep: Sleep deprivation can increase anxiety and make tremors more noticeable. Aim for 7-9 hours of quality sleep per night.
Moderate Alcohol and Caffeine: If you consume these, do so in moderation, as both can trigger or worsen tremors.

Conclusion

While nutritional interventions can provide substantial support, it's vital to recognize when to seek medical help. For persistent or unexplained shaking, or if tremors interfere with daily life, consulting a healthcare professional is the correct step to identify any serious underlying conditions. However, adopting a balanced diet focused on steady blood sugar, balanced electrolytes, and crucial vitamins can significantly support your nervous system and help reduce diet-related shaking. The best approach involves combining smart food choices with healthy lifestyle habits for comprehensive wellness.

Visit the NIH Office of Dietary Supplements for more information on vitamins and minerals.

Frequently Asked Questions

Yes, low blood sugar (hypoglycemia) is a common cause of shaking. The body releases adrenaline when glucose levels drop too low, which can lead to jitteriness, shakiness, and a rapid heartbeat.

Deficiencies in electrolytes like magnesium and potassium can cause shaking, muscle twitches, and cramps. These minerals are vital for proper nerve signal transmission and muscle contraction.

A significant deficiency in vitamin B12 can cause a wide range of neurological symptoms, including tremors and other movement disorders.

While there is no specific cure, a diet that focuses on nervous system health, including anti-inflammatory foods and sufficient vitamins like B12 and magnesium, may help manage essential tremor symptoms. The Mediterranean diet is often recommended for its overall health benefits.

Yes, excessive caffeine acts as a central nervous system stimulant that can lead to jitteriness, anxiety, and tremors, especially in sensitive individuals.

Foods and substances to limit or avoid include excessive alcohol, high-caffeine beverages, and high-sugar foods that can cause blood sugar instability. Heavily processed foods and those high in saturated fats should also be reduced.

You should see a doctor for tremors that appear suddenly, worsen over time, or are accompanied by other symptoms like weakness, trouble walking, or difficulty speaking. Persistent shaking that affects your daily life also warrants a medical evaluation.