What supplements help the vagus nerve? The definitive guide to supporting vagal tone

October 9, 2025 •

4 min read

According to a 2018 review, the vagus nerve plays a crucial role in regulating mood, digestion, and the body's immune response via the gut-brain axis. Understanding what supplements help the vagus nerve can be key to enhancing its function, calming the nervous system, and promoting overall well-being.

Quick Summary

Several nutrients and supplements, including omega-3s, probiotics, magnesium, choline, and B vitamins, can support the vagus nerve by modulating inflammation and improving gut-brain communication.

Key Points

Omega-3s and Nerve Health: Omega-3 fatty acids, especially EPA and DHA, are vital for maintaining the structure of nerve cell membranes and can help improve vagal tone.
Probiotics and the Gut-Brain Axis: Specific probiotic strains like Lactobacillus rhamnosus and Bifidobacterium longum can modulate the gut microbiome to positively influence vagal nerve activity.
Choline for Neurotransmitter Production: Choline is a key precursor to acetylcholine, the neurotransmitter that powers the vagus nerve's parasympathetic functions.
Magnesium's Calming Effect: Magnesium helps regulate nerve impulses and supports GABA activity, promoting relaxation and aiding vagal nerve function.
Lifestyle Enhancements: Beyond supplements, simple practices like deep breathing, humming, and cold exposure can also be used to activate and strengthen the vagus nerve.
A Holistic Approach: Optimal vagus nerve health is best achieved through a combination of targeted supplements and supportive lifestyle modifications, rather than relying on a single pill.

The vagus nerve is the longest and most complex of the cranial nerves, extending from the brainstem down through the neck, chest, and abdomen. It serves as a vital two-way communication channel, often called the 'gut-brain axis,' impacting involuntary bodily functions like digestion, heart rate, and immune response. By enhancing what is known as 'vagal tone,' or the activity of the vagus nerve, we can promote a state of 'rest and digest' over the 'fight or flight' stress response. While lifestyle interventions like deep breathing and cold exposure are powerful tools, targeted nutritional supplements also play a critical role in supporting the nerve's health and function.

The Gut-Brain Connection and Vagus Nerve Function

The vagus nerve's health is deeply intertwined with the state of the gut microbiome. The trillions of bacteria living in your gut produce metabolites and neurotransmitters that can directly influence the brain via vagal pathways. A healthy, diverse microbiome can send calming signals to the brain, while an imbalanced or inflamed gut can trigger inflammatory responses that impair vagal tone. Therefore, many effective supplements work by first supporting the gut, thereby indirectly fortifying the vagus nerve's communication network.

Key Supplements That Support the Vagus Nerve

Omega-3 Fatty Acids

Omega-3s, particularly EPA and DHA found in fish oil, are crucial for the integrity and function of nerve cell membranes. These essential fatty acids have significant anti-inflammatory properties and have been shown to improve heart rate variability (HRV), a key indicator of vagal tone.

Sources and Supplementation:

Oily fish (salmon, sardines, mackerel)
Flaxseeds, chia seeds, and walnuts
High-quality fish oil supplements containing EPA and DHA

Probiotics and Prebiotics

Probiotics are beneficial bacteria that help create a healthy and diverse gut microbiome. Research indicates that certain strains can influence the vagus nerve to help reduce anxiety-like behavior and inflammation. Prebiotics, a type of fiber, act as food for these good bacteria, promoting their growth and activity.

Helpful strains and sources:

Lactobacillus rhamnosus: Evidence suggests this strain may influence the gut-brain axis to manage anxiety and depression.
Bifidobacterium longum: This strain has been shown to reduce anxiety-like behaviors by activating the vagus nerve.
Fermented foods: Yogurt, kefir, kimchi, and sauerkraut
Prebiotic foods: Garlic, onions, asparagus, and bananas

Choline

Choline is an essential nutrient and a precursor to acetylcholine, the primary neurotransmitter of the parasympathetic nervous system. Acetylcholine is critical for enabling the vagus nerve to carry out its functions, and a high-quality phosphatidylcholine supplement can provide a direct source of this nutrient.

Sources and supplementation:

Eggs, liver, beef, chicken, fish
Soy lecithin or phosphatidylcholine supplements

Magnesium

Known as the 'calming mineral,' magnesium plays a role in over 300 bodily functions, including regulating nerve impulses and promoting muscle relaxation. By supporting GABA activity, it helps induce a state of calm that is conducive to vagus nerve activation. Magnesium threonate is a form recommended for its ability to cross the blood-brain barrier.

B Vitamins

B vitamins, especially B12, B6, and folate, are fundamental to healthy nerve function and the synthesis of neurotransmitters like serotonin and GABA. A deficiency can lead to poor nerve signaling and heightened stress responses. A methylated B-complex supplement is often recommended for better absorption.

Antioxidants (Curcumin and Resveratrol)

Oxidative stress and inflammation can damage delicate nerve tissues, including the vagus nerve. Antioxidants help combat this by neutralizing free radicals. Curcumin (from turmeric) and Resveratrol are notable examples with anti-inflammatory properties that can support nerve health and vagal tone.

How to Choose Vagus Nerve Supplements: A Comparison


Supplement	Primary Mechanism	Best For	Considerations
Omega-3s	Reduces inflammation, supports nerve membranes	Heart rate variability, general nerve health	Source quality (heavy metals) and EPA/DHA ratio
Probiotics	Modulates gut microbiome, reduces gut inflammation	Gut-brain axis support, mood regulation	Specific strains matter (e.g., Lactobacillus rhamnosus)
Choline	Precursor to acetylcholine, vital neurotransmitter	Vagal signaling, cognitive function	High-quality phosphatidylcholine for absorption
Magnesium	Aids nerve transmission, promotes relaxation	Overall nervous system calm, stress reduction	Specific forms like magnesium threonate for brain effects
B Vitamins	Supports nerve health and neurotransmitter synthesis	Nerve signaling, energy, stress response	Methylated forms are often recommended for absorption
Antioxidants	Combats oxidative stress, reduces inflammation	Protection against nerve damage	Standardized extracts for potency (e.g., curcumin)

Beyond Supplements: Lifestyle Support for Your Vagus Nerve

For a holistic approach, combine your supplement strategy with lifestyle practices that directly stimulate the vagus nerve. These include:

Deep, slow breathing: Breathing out longer than you breathe in can activate the parasympathetic nervous system.
Cold exposure: Splashing cold water on your face or taking a cold shower can stimulate the vagus nerve and reduce heart rate.
Humming, singing, and gargling: These actions activate the muscles in the throat that are connected to the vagus nerve.
Yoga and meditation: These practices are well-documented to help improve vagal tone and reduce stress.
Moderate exercise: Gentle movement can boost vagal tone and improve gut motility.

Conclusion

The vagus nerve is a fundamental part of the body's rest and digest system, linking the brain and gut in a crucial communication loop. A combination of carefully chosen supplements, such as anti-inflammatory omega-3s, gut-balancing probiotics, and nerve-supporting vitamins like choline and magnesium, can significantly aid its function. By combining these nutritional strategies with lifestyle practices like mindful breathing and cold exposure, you can effectively enhance your vagal tone, promote resilience to stress, and improve your overall well-being. Always consult a healthcare provider before starting a new supplement regimen. For more detailed information on the gut-brain axis and vagal nerve function, you can read more at the National Institutes of Health website.

Frequently Asked Questions

Probiotics introduce beneficial bacteria to the gut, which can produce anti-inflammatory compounds and neurotransmitters that are communicated to the brain via the vagus nerve. Studies on strains like Lactobacillus rhamnosus and Bifidobacterium longum have shown promising effects on reducing anxiety and inflammation through this pathway.

Yes, magnesium is often called the 'calming mineral' because it helps regulate nerve impulses and supports the function of GABA, a calming neurotransmitter. Some forms, like magnesium threonate, are noted for their ability to affect the brain directly and aid in promoting a relaxed state.

EPA and DHA are the most beneficial forms of omega-3 for nerve health. They are found in fish oil supplements and oily fish like salmon and sardines. These fatty acids help maintain nerve cell membrane health and reduce inflammation, which supports vagal tone.

Choline is a critical precursor for the neurotransmitter acetylcholine, essential for vagus nerve function. While you can get choline from foods like eggs and liver, a supplement may be beneficial if dietary intake is insufficient or if you want to ensure adequate levels. Phosphatidylcholine is a high-quality supplemental form.

Effective non-supplementary methods include deep, slow breathing (exhaling longer than inhaling), humming, singing, and gargling to stimulate the nerve endings in the throat. Mild exercise, meditation, yoga, and controlled cold exposure (like splashing your face with cold water) are also beneficial.

Antioxidants like curcumin (from turmeric) and resveratrol can help protect nerve tissue from damage caused by oxidative stress and inflammation. By reducing systemic inflammation, they create a more favorable environment for optimal vagus nerve function.

While many of these supplements are generally considered safe, they are not suitable for everyone. It is always important to consult a healthcare professional before beginning any new supplement, especially if you have pre-existing health conditions or are taking other medications. They can help determine the appropriate dosage and safety for your individual needs.