What to Eat When Shaking: A Nutritional Guide to Stabilize Your Body

December 11, 2025 •

4 min read

Studies show that blood sugar levels below 70 mg/dL can trigger symptoms like sweating, nervousness, and shakiness. Knowing what to eat when shaking is essential for addressing immediate needs and promoting long-term stability, whether the cause is hypoglycemia, anxiety, or dehydration.

Quick Summary

Address shaking caused by low blood sugar, anxiety, and dehydration with targeted nutrition. Focus on fast-acting carbs, hydrating foods, and calming nutrients to stabilize your body.

Key Points

Low Blood Sugar: When shaking from low blood sugar, immediately consume 15 grams of fast-acting carbohydrates, such as fruit juice or glucose tablets, to stabilize your levels.
Anxiety Management: Incorporate magnesium-rich foods like leafy greens and nuts to help relax muscles and support nervous system function when anxiety is a factor.
Stay Hydrated: Dehydration can disrupt electrolytes and cause tremors; drinking plenty of water and consuming hydrating, electrolyte-rich foods like bananas is essential.
Limit Stimulants: Reduce or eliminate caffeine, as excessive intake can cause or worsen shaking by overstimulating the nervous system.
Eat Balanced Meals: Prevent blood sugar fluctuations by eating regular, balanced meals containing a mix of protein, healthy fats, and complex carbohydrates.
Support Gut Health: Probiotic foods like yogurt can support the gut-brain axis, which influences mood and can help manage anxiety-related shaking.

Understanding the Causes Behind Your Shaking

Shaking, or tremors, is a common and often unsettling experience, but it's important to remember that it can stem from various causes, many of which can be managed with proper nutrition. While some tremors are related to neurological disorders, many instances are linked to simpler, reversible issues. The right dietary response depends on identifying the root cause.

Low Blood Sugar (Hypoglycemia)

One of the most frequent causes of shaking is low blood sugar, or hypoglycemia. When you haven't eaten for a while, especially if you have diabetes or insulin resistance, your blood glucose levels can dip. This causes your body to release hormones like epinephrine (adrenaline), which triggers the characteristic shaking, sweating, and nervousness. For this, you need a quick source of carbohydrates to raise your blood sugar fast.

Anxiety and Stress

Emotional responses like severe anxiety, stress, or anger can also cause or worsen shaking. These feelings trigger a 'fight or flight' response, which floods your body with stress hormones. Certain nutrients can help support the nervous system and promote calmness, counteracting this effect.

Dehydration

When your body lacks sufficient fluids, your electrolyte balance can be disrupted, affecting nerve and muscle function. This can lead to muscle twitching, spasms, and tremors. Electrolytes like potassium and magnesium are crucial for transmitting electrical signals that control muscle movement.

Excessive Caffeine and Stimulants

Overconsumption of caffeine can cause temporary and noticeable shaking due to its stimulating effect on the nervous system. Reducing or eliminating stimulants can be an effective way to manage these jitters.

Nutritional Strategies for Different Types of Shaking

Your food choices can be a powerful tool for managing shaking, but the right approach varies depending on the underlying cause. Here are specific dietary strategies based on the source of your tremor.

For Low Blood Sugar (Hypoglycemia)

For a sudden episode of shaking due to low blood sugar, the goal is to raise your glucose levels quickly. The "15-15 rule" is often recommended: consume 15 grams of fast-acting carbohydrates, wait 15 minutes, then re-check your blood sugar if possible.

Fast-Acting Carbohydrates (15g):

1/2 cup (4 ounces) of fruit juice
½ cup of a regular (non-diet) soft drink
A handful of jelly beans or gumdrops
3–4 glucose tablets or a serving of glucose gel
1 tablespoon of sugar or honey

Once the immediate shaking has subsided, eat a balanced snack that includes protein and complex carbohydrates to prevent another drop in blood sugar. This could be a handful of almonds with a piece of fruit or Greek yogurt with berries.

For Anxiety and Stress-Induced Shaking

To help calm a frazzled nervous system, focus on foods that support stable blood sugar and provide calming nutrients like magnesium.

Calming and Stabilizing Foods:

Magnesium-rich foods: Leafy greens (spinach, kale), nuts (almonds, walnuts), seeds (pumpkin seeds), and avocados. Magnesium helps relax muscles and nerves.
Whole grains: Oats, quinoa, and brown rice provide complex carbohydrates that release energy slowly, helping to maintain stable blood sugar and promote a sense of calm.
Omega-3 fatty acids: Found in oily fish like salmon, walnuts, and flaxseeds, these fats have been shown to support brain health and help reduce anxiety.
Probiotic-rich foods: Yogurt, kefir, and fermented foods support gut health, which is linked to brain function through the gut-brain axis.

For Dehydration-Related Shaking

If dehydration is the cause, the solution is simple: replenish fluids and lost electrolytes.

Hydrating and Electrolyte-Rich Foods:

Water: The most important fluid for rehydration. Aim for at least 8 glasses a day, more if you are active.
High-water content fruits and vegetables: Watermelon, berries, oranges, and cucumbers.
Electrolyte sources: Bananas (potassium), sweet potatoes (potassium), and salted crackers (sodium).

Managing Tremors and Shaking with Dietary Adjustments


Cause of Shaking	Immediate Action	Sustained Action	Foods to Emphasize	Foods to Avoid/Limit
Low Blood Sugar	Consume 15g fast-acting carbs (juice, glucose tabs).	Follow with balanced snack (protein + complex carb).	Fruit juice, honey, whole-grain crackers, nuts.	Sugary drinks, refined carbs without protein.
Anxiety/Stress	Deep breathing, mindful eating.	Regular meals with protein and healthy fats.	Leafy greens, salmon, almonds, avocado, probiotics.	Caffeine, alcohol, high-sugar snacks.
Dehydration	Drink water or oral rehydration solution.	Increase overall daily fluid intake.	Watermelon, bananas, salted crackers, leafy greens.	Caffeine, alcohol.
Caffeine Overload	Drink water, stop caffeine intake.	Limit or eliminate caffeine entirely.	Herbal tea, water, nutrient-dense foods.	Coffee, energy drinks, caffeinated sodas.

Conclusion

Shaking can have different triggers, but a thoughtful and targeted dietary approach can make a significant difference. For immediate relief from hypoglycemia, fast-acting carbohydrates are key. To manage anxiety, focus on nutrient-dense foods that stabilize blood sugar and calm the nervous system. When dehydration is the issue, prioritize rehydration with water and electrolyte-rich foods. By identifying the root cause and adjusting your diet accordingly, you can take a proactive step toward regaining control and stability. For persistent or severe tremors, especially those with no clear cause, it is crucial to consult a healthcare professional for a proper diagnosis and treatment plan.

For more information on managing anxiety and its symptoms, visit the Mayo Clinic website.

Frequently Asked Questions

The fastest thing to eat for low blood sugar is a source of simple carbohydrates that your body can absorb quickly. Options include a 4-ounce glass of fruit juice, a few hard candies, or glucose tablets.

Yes, dehydration can cause shaking or tremors. A lack of fluids disrupts the body's electrolyte balance, which is necessary for proper nerve and muscle function.

Nutrients that help with anxiety-related shaking include magnesium (found in nuts and leafy greens), omega-3 fatty acids (found in fatty fish like salmon), and complex carbohydrates (like those in whole grains).

If you experience shaking, especially enhanced physiological tremors, it's best to limit or avoid caffeine. Caffeine is a stimulant that can exacerbate shaking and jitteriness.

To prevent drops in blood sugar, opt for a balanced snack with protein, fat, and complex carbs. Good examples include an apple with peanut butter, a handful of almonds, or Greek yogurt with berries.

For chronic tremors, a healthy diet rich in antioxidants, magnesium, and omega-3s can support neurological function and overall health. Managing blood sugar stability is also important, as is avoiding caffeine.

When you eat a snack containing carbohydrates, your body releases glucose into your bloodstream. This raises your blood sugar level, counteracting the release of stress hormones like epinephrine that cause shaking.