What to eat if you are feeling shaky? Quick relief and lasting solutions

November 30, 2025 •

4 min read

According to the American Diabetes Association, shakiness is a key symptom of low blood glucose, or hypoglycemia. For those wondering what to eat if you are feeling shaky, consuming quick carbohydrates is often the most important first step to feeling better and restoring stability to your system.

Quick Summary

Feeling unsteady can be caused by low blood sugar, anxiety, or dehydration. Combat shakiness by consuming specific carbohydrates, healthy fats, and hydrating fluids for both immediate and sustained relief. Proper nutrition is key to managing and preventing episodes of physical shakiness.

Key Points

Immediate Relief: For suspected low blood sugar, consume 15 grams of fast-acting carbohydrates like fruit juice or honey to quickly raise glucose levels.
Sustained Stability: Follow quick fixes with a balanced meal of complex carbs, protein, and healthy fats to prevent a sugar crash.
Stay Hydrated: Dehydration can cause shakiness. Drink plenty of water and consume electrolyte-rich foods like bananas, avocados, and coconut water.
Calm with Nutrients: If anxiety is a factor, incorporate foods high in magnesium, B vitamins, and Omega-3 fatty acids, such as pumpkin seeds, salmon, and leafy greens.
Avoid Triggers: Limit or avoid caffeine and excessive simple sugars, as they can exacerbate jitteriness and contribute to energy spikes and crashes.
Eat Regularly: Don't skip meals. Maintain consistent eating patterns to keep blood sugar stable throughout the day and prevent sudden drops.
When to See a Doctor: If shakiness is a frequent or persistent problem, consult a healthcare provider to rule out underlying medical conditions.

Understanding the Root Causes of Shakiness

Experiencing a shaky or trembling sensation can be unsettling, but it's often a sign that your body needs attention, particularly regarding its energy and hydration levels. While low blood sugar (hypoglycemia) is a common culprit, other factors like dehydration, anxiety, and overexertion can also trigger this symptom. Recognizing the cause is the first step toward choosing the right nutritional solution.

The Immediate Fix: Quick Carbs for Low Blood Sugar

If your shakiness is accompanied by other symptoms like dizziness, sweating, or a fast heartbeat, it could be low blood sugar. The American Diabetes Association recommends consuming at least 15 grams of easily digestible carbohydrates to rapidly increase glucose levels. This is sometimes referred to as the 'Rule of 15'. Wait 15 minutes and then recheck your blood sugar if possible. If you don't feel better, have another 15 grams of carbs.

Foods for a quick blood sugar boost include:

1/2 cup of fruit juice (like apple or grape juice)
1 tablespoon of honey or table sugar
5-6 hard candies or 4-5 saltine crackers
Glucose tablets or gel (check packaging for dosage)
A small piece of fruit, like a banana or a handful of raisins

Lasting Stability: Building a Balanced Meal

After addressing the immediate dip in blood sugar, it's crucial to follow up with a more balanced meal that contains protein and healthy fats. This prevents another sugar crash by slowing down the digestion of carbohydrates and providing sustained energy. Skipping meals is a common cause of blood sugar dips, so regular, balanced eating is essential for prevention.

Examples of meals and snacks for sustained energy:

Whole-grain toast with peanut butter: The complex carbs in the toast provide lasting energy, while the protein and fat in the nut butter slow digestion.
Greek yogurt with berries and nuts: Greek yogurt is packed with protein, and when combined with fibrous berries and healthy fats from nuts, it offers a steady release of energy.
Hard-boiled eggs with whole-grain crackers: A perfect pairing of protein and complex carbs for stable blood sugar.
Grilled fish with sweet potatoes and vegetables: This combination of lean protein, complex carbs, and fiber is a powerhouse for long-term energy.

Hydration and Electrolytes

Dehydration can also lead to shakiness, dizziness, and fatigue. Your body requires an adequate balance of fluids and electrolytes to function correctly. Electrolytes are minerals like potassium, sodium, and magnesium that are essential for muscle and nerve function. Plain water is always a good choice, but adding electrolyte-rich foods can provide an extra boost.

Great sources of natural electrolytes include:

Bananas: Famous for their high potassium content.
Coconut water: A natural source of potassium and other electrolytes.
Leafy greens: Spinach and kale are rich in magnesium.
Avocados: High in both potassium and magnesium.
Bone broth: Contains sodium, potassium, and magnesium.

Nutritional Support for Anxiety-Related Shakiness

For some, shakiness can be a physical manifestation of anxiety. Fortunately, certain nutrients can help support mood and calm the nervous system. Foods that support the gut-brain axis and provide key minerals can be very beneficial.

Foods that may help with anxiety-related shakiness:

Magnesium-rich foods: Legumes, nuts, seeds, and dark leafy greens like spinach can help reduce anxiety-related behaviors.
Omega-3 fatty acids: Found in fatty fish like salmon, these fatty acids support brain function and can help regulate mood.
Probiotic-rich foods: Yogurt, kefir, and fermented foods contribute to a healthy gut, which can positively impact mental well-being.
Complex carbohydrates: Whole grains like oats and quinoa help boost serotonin levels in the brain, which has a calming effect.

Comparison: Quick vs. Sustained Energy Foods

To manage shakiness effectively, it is important to know the difference between foods that offer quick fixes and those that provide long-term stability. The right combination addresses both the immediate need and prevents future episodes.


Food Type	Effect on Shakiness	Examples
Simple Carbs	Provides an immediate spike in blood sugar to stop acute shakiness.	Fruit juice, hard candies, honey, glucose tablets.
Complex Carbs + Protein/Fat	Offers a gradual and sustained release of energy, preventing a crash.	Whole-grain toast with nut butter, Greek yogurt with berries, chicken salad.
Electrolyte-Rich Foods	Restores mineral balance lost through dehydration, addressing related shakiness.	Bananas, avocados, coconut water, leafy greens, bone broth.
Calming Nutrients	Supports the nervous system and brain function to help manage anxiety.	Pumpkin seeds, salmon, dark chocolate, probiotic yogurt.

Conclusion

Feeling shaky can signal a need for energy, hydration, or emotional support. Addressing the cause with the right nutrition is key to feeling stable and well. When in doubt, reach for a source of fast-acting carbs to restore blood sugar, then follow up with a balanced meal to maintain stability. Staying hydrated and incorporating nutrient-rich, calming foods can also make a significant difference. However, if shakiness persists, it is important to consult a healthcare provider to rule out underlying medical conditions, such as diabetes. For more information on identifying and managing symptoms of low blood sugar, consider exploring resources from the Mayo Clinic on hypoglycemia. A thoughtful, balanced approach to diet can help you regain control and prevent future shaky episodes.

Frequently Asked Questions

For immediate relief from shakiness due to low blood sugar, consume 15 grams of a simple carbohydrate like 1/2 cup of juice, a tablespoon of honey, or 4-5 hard candies. This should raise your blood sugar quickly.

To prevent future episodes, eat regular, balanced meals containing a mix of complex carbohydrates, protein, and healthy fats. Good examples include whole-grain toast with peanut butter or Greek yogurt with berries.

Yes, dehydration can cause shakiness, dizziness, and fatigue. Ensure you are drinking enough water and consider adding electrolyte-rich foods like bananas, avocados, and leafy greens to your diet.

Yes, foods rich in magnesium (pumpkin seeds, spinach), Omega-3s (salmon), and probiotics (yogurt) can help support your nervous system and manage anxiety symptoms that may cause shakiness.

You should generally limit or avoid caffeine and excessive simple sugars when feeling shaky. Caffeine can increase jitteriness, and a sugar crash following a sugar high can worsen symptoms later.

Even if you are not diabetic, you can still experience low blood sugar (reactive hypoglycemia). Follow the same advice: consume a quick carb, followed by a balanced snack. If the problem persists, consult a healthcare provider.

If you're prone to shakiness after exercise, fuel your body with a balanced snack containing carbs and protein 1-2 hours beforehand. Rehydrate and eat a healthy meal afterward to replenish energy stores.

Protein slows the digestion of carbohydrates, which helps provide a more gradual and stable release of glucose into your bloodstream. This prevents the rapid spikes and drops in blood sugar that can cause shakiness.