What Should I Eat When Shaking? Quick Fixes and Long-Term Dietary Strategies

October 12, 2025 •

4 min read

Shaking can be caused by a variety of factors, including low blood sugar, stress, fatigue, and dehydration. When this happens, knowing what you should eat when shaking can provide both immediate relief and help manage the underlying cause through improved nutrition.

Quick Summary

This article explores specific food choices to counteract trembling caused by low blood sugar, anxiety, and electrolyte imbalance. It provides immediate quick-fix solutions and outlines long-term dietary strategies for prevention and improved stability.

Key Points

Immediate Hypoglycemia Relief: Consume fast-acting carbs like fruit juice or glucose tablets for a rapid blood sugar boost. Consult a healthcare provider for recommended amounts.
Preventative Snacks: Combine carbs and protein, such as cheese and crackers or fruit and nuts, to maintain stable blood sugar levels between meals.
Combat Anxiety with Diet: Drink calming chamomile or green tea and eat magnesium-rich foods like almonds and leafy greens to soothe the nervous system.
Stay Hydrated and Electrolyte Balanced: Dehydration can worsen shaking due to electrolyte imbalances; ensure adequate water intake and consume potassium-rich foods like bananas.
Limit Stimulant Triggers: Reduce or avoid caffeine and alcohol, as both can exacerbate tremors and enhance physiological shaking.
Adopt a Balanced, Whole-Food Diet: Focus on complex carbs, healthy fats (omega-3s), and whole grains to support overall neurological health and minimize inflammation.

Immediate Action: Quick Relief for Sudden Shaking

When you experience a sudden onset of shaking, it's often linked to low blood sugar (hypoglycemia) or a sudden stress response. Your body needs a fast-acting source of glucose to restore balance.

For Low Blood Sugar:

Fast-acting carbohydrates: If you have diabetes or suspect your blood sugar is low, the American Diabetes Association recommends consuming a specific amount of quick carbs and re-checking your levels in a specific timeframe. Consult with your healthcare provider for the recommended amounts.
- Examples of quick carbs include juice (apple or orange) or regular soda (not diet),
- honey or sugar,
- or glucose tablets.
Follow up with a mixed snack: Once your blood sugar is stable, have a snack containing both carbohydrates and protein to prevent another crash. Options include:
- Cheese and crackers
- Nut butter and rice cakes
- A piece of fruit with a handful of nuts

For Anxiety-Induced Shaking:

Hydrate immediately: Dehydration can exacerbate anxiety symptoms, including tremors. Drinking a glass of water can help reset your system.
Calming tea: A warm cup of chamomile or green tea can have a soothing effect on the nervous system. Green tea also contains L-theanine, which promotes relaxation.
Small, slow-digesting snack: A complex carbohydrate can stabilize mood and blood sugar without the sharp spike and crash. Try a small piece of whole-grain toast or a few almonds.

Long-Term Dietary Strategies to Prevent Shaking

For those who experience shaking or tremors regularly, adjusting your diet can play a significant role in prevention and management.

Manage Blood Sugar Fluctuations

Eat balanced meals: Consuming a balance of lean protein, complex carbohydrates, and healthy fats at each meal helps to slow digestion and maintain stable blood sugar levels.
Avoid refined sugars: Foods high in sugar and refined carbs can cause blood sugar spikes and crashes, triggering shakiness. Limit pastries, white bread, and sugary drinks.
Incorporate whole grains: Opt for whole grains like oats, brown rice, and quinoa over processed alternatives to ensure a steady release of energy.

Replenish Electrolytes and Stay Hydrated

Electrolytes like potassium, sodium, calcium, and magnesium are vital for nerve and muscle function. An imbalance can lead to muscle cramps, twitching, and shaking.

Potassium: Found in bananas, avocados, and sweet potatoes.
Magnesium: Leafy greens, nuts (almonds, cashews), seeds (pumpkin), and legumes are excellent sources.
Stay hydrated: Drink plenty of water throughout the day. For intense physical activity, consider an electrolyte-enhanced beverage.

Nourish Your Nervous System

Certain nutrients and foods can support a healthy nervous system and reduce anxiety.

Omega-3 Fatty Acids: Anti-inflammatory fats found in oily fish (salmon, tuna), flaxseeds, and walnuts.
B Vitamins: Essential for nerve function and the production of mood-regulating neurotransmitters. Found in eggs, avocados, and leafy greens.
Antioxidants: Berries, spinach, kale, and nuts can help combat oxidative stress on the nervous system.

Limit or Avoid Triggers

Caffeine: As a stimulant, caffeine can make tremors worse or trigger them in susceptible individuals.
Alcohol: Can exacerbate tremors, especially during withdrawal or when consumed in excess.
Processed and Fried Foods: These can contribute to inflammation and disrupt gut health, which can be linked to anxiety and mood disorders.

Comparison Table: Quick Fix vs. Long-Term Strategy


Feature	Quick Fix (Immediate Relief)	Long-Term Strategy (Prevention)
Goal	Stop a sudden shaking episode.	Reduce the frequency and severity of shaking over time.
Carb Type	Simple, fast-acting carbohydrates (e.g., fruit juice, honey).	Complex carbohydrates with fiber (e.g., whole grains, fruits).
Key Nutrients	Glucose for rapid energy.	Magnesium, potassium, B vitamins, omega-3s for nervous system health.
Focus	Rapid blood sugar boost or calming effects.	Balanced nutrition, hydration, and avoiding triggers.
Examples	Juice, glucose sources, calming tea, almonds.	Whole grains, fish, leafy greens, nuts, plenty of water.
Action	Immediate consumption for symptom relief.	Consistent dietary habits and lifestyle adjustments.

Conclusion

Understanding the cause behind your shaking is the first step toward finding the right solution. For immediate relief from suspected low blood sugar, a quick source of simple carbs is essential. For anxiety or stress-related shaking, focusing on hydration and calming teas can be beneficial. However, for long-term management, a comprehensive dietary approach is key. By prioritizing balanced meals with complex carbs, healthy fats, and nervous system-supporting nutrients like magnesium and omega-3s, while limiting common triggers like caffeine and processed sugars, you can significantly improve your body's stability and overall well-being. For persistent or unexplained tremors, it is crucial to consult a healthcare professional for proper diagnosis and treatment. For more on the role of nutrition and electrolytes, you can learn more about electrolyte imbalance here: Electrolyte Imbalance: What You Need to Know.

When to Seek Medical Attention

While dietary changes can be very effective, it's important to see a doctor if shaking is severe, persistent, or accompanied by other symptoms like severe dizziness, confusion, or a rapid heart rate. A healthcare provider can rule out underlying medical conditions and provide appropriate treatment.

Frequently Asked Questions

Yes, hypoglycemia, or low blood sugar, is a common cause of shaking. When your glucose levels drop, your body releases adrenaline and other hormones that can cause tremors and sweating.

For immediate relief from low blood sugar, consume a fast-acting source of carbohydrates. Examples include fruit juice, honey, or certain candies. Consult your healthcare provider for specific recommendations.

Yes, severe dehydration can lead to shaking. It causes an electrolyte imbalance, which is crucial for proper nerve and muscle function, potentially resulting in muscle cramps and involuntary tremors.

To help with anxiety-related shaking, focus on foods rich in magnesium, such as leafy greens, nuts, and seeds. Calming teas like chamomile and green tea can also be beneficial.

Yes, it is often recommended to limit or avoid stimulants like caffeine, alcohol, and refined sugars, as they can trigger or worsen tremors. Some processed and fried foods may also contribute to anxiety-related shaking.

While protein isn't a fast fix for sudden shaking, combining it with carbs is an excellent long-term strategy. It slows digestion, which helps stabilize blood sugar and prevent future episodes.

B vitamins, particularly B12, support nervous system function and nerve integrity. Omega-3 fatty acids, found in oily fish and nuts, have anti-inflammatory properties that can reduce oxidative stress on the nervous system.

Certain supplements, like magnesium, have shown potential for stabilizing the nervous system. However, you should always consult a doctor before starting any new supplement, especially if you take other medications.