Natural Remedies for Persistent Post-Concussion Symptoms
If you're still experiencing headaches, dizziness, fatigue, brain fog, sleep problems, or exercise intolerance weeks or months after a concussion, there are things you can do to support your recovery.
While there isn't one natural remedy that works for everyone, nutrition, exercise, sleep, hydration, stress management, and targeted supplements can all play a role in helping your brain and body recover.
In this article, I'll walk you through practical, natural strategies you can start incorporating into your recovery—including what to eat, how to approach exercise, supplements that may be worth considering, ways to improve sleep, and how to gradually reintroduce the activities that currently make you feel worse.
If you've been searching for natural remedies for persistent post-concussion symptoms, start here.
What Are Persistent Post-Concussion Symptoms?
Most people improve substantially after a concussion, but some continue to experience symptoms for weeks or months.
These may include:
Headaches
Dizziness
Fatigue
Brain fog
Difficulty concentrating
Sleep problems
Light or sound sensitivity
Neck pain
Exercise intolerance
Balance problems
Visual symptoms
Feeling worse after physical or cognitive activity
Persistent symptoms can have more than one contributor.
For example, headaches may involve the neck, vestibular system, migraine mechanisms, sleep, or other factors.
Dizziness may be related to the vestibular system, autonomic regulation, the neck, or a combination of factors.
The goal isn't simply to manage or mask your symptoms. It's to identify what is contributing to them and address the underlying cause.
Here are some things that you can do:
1. Get Back to Regular Movement
One of the most important things you can do after a concussion is gradually return to physical activity.
That doesn't mean pushing through severe symptoms.
And it doesn't mean staying in bed until every symptom disappears.
Current concussion guidance supports a gradual return to physical activity, and research on persistent post-concussion symptoms provides some support for graded exercise as part of rehabilitation.
The right starting point might be:
Walking
Easy stationary cycling
Recumbent cycling
Gentle strength training
Other activities you can tolerate
The important part is progression.
You want to gradually rebuild your tolerance rather than constantly testing yourself with workouts that leave you feeling significantly worse.
2. Don't Underestimate Nutrition
Your brain requires energy and nutrients to function, and eating well is an important part of overall health during concussion recovery.
But you don't need a complicated "concussion diet."
Instead, focus on the basics:
Eat Whole Foods
Build most meals around foods such as:
Vegetables and fruit
Eggs
Fish
Lean meats
Beans and legumes
Whole grains
Nuts and seeds
Healthy fats
Prioritize Protein
Adequate protein supports overall tissue repair and helps maintain muscle mass while you're less active.
Try to include a protein source at each meal.
Don't Skip Meals
Going long periods without eating can make fatigue, headaches, shakiness, or difficulty concentrating feel worse for some people.
Regular meals can help provide a more consistent source of energy throughout the day.
Stay Hydrated
Dehydration can contribute to headaches, fatigue, dizziness, and poor concentration.
Aim for consistent hydration throughout the day rather than trying to catch up all at once.
3. Helpful Supplements
Certain nutrients and supplements may provide additional support during concussion recovery. Some have anti-inflammatory or antioxidant properties, while others are important for normal brain function and energy metabolism.
They should not be viewed as a replacement for appropriate concussion rehabilitation, but they may be a useful adjunct to a broader recovery plan.
Some of the nutrients that have been studied in relation to brain health and inflammation include:
Omega-3 fatty acids: Found in fatty fish and fish oil, omega-3s have anti-inflammatory properties and are important components of brain cell membranes.
Magnesium: Magnesium is involved in hundreds of physiological processes, including nerve function and energy metabolism. It may also have effects on inflammatory and oxidative pathways.
Vitamin D: Vitamin D plays important roles in immune function, inflammation, and neurological health. If you are deficient, correcting that deficiency is important for overall health.
Riboflavin (Vitamin B2): Riboflavin is involved in cellular energy production and has been studied particularly in relation to migraine and headache.
Curcumin: The active compound in turmeric has anti-inflammatory and antioxidant properties and has been investigated for its potential effects on neuroinflammation.
If you're considering supplements, particularly at higher doses, talk with your healthcare provider about whether they will interact with any medications you are taking.
4. Prioritize Sleep
Sleep is one of the most important foundations of recovery. Unfortunately, sleep disturbances are also common after concussion.
If you're struggling with sleep, start with the basics:
Keep a consistent wake-up time
Go to bed at roughly the same time each night
Get natural light during the day
Exercise regularly, as tolerated
Avoid excessive caffeine late in the day
Create a relaxing bedtime routine
Keep your bedroom cool, dark, and quiet
If you're having significant or persistent sleep problems, don't assume you simply need to "try harder" to sleep.
Sleep problems can become their own issue and may need to be addressed separately.
Related Article: Why Can’t I Sleep After Concussion?
5. Don't Stay in a Dark Room All Day
If light makes your symptoms worse, it can be tempting to spend the entire day in a dark room.
Instead, gradually rebuild your tolerance. For example, if normal indoor lighting is uncomfortable, you might start with a lower level of exposure and gradually increase it.
The same concept can apply to:
Noise
Exercise
Busy environments
Social activity
Work
The goal is not to eliminate every possible symptom trigger.
The goal is to gradually rebuild your ability to tolerate normal life.
6. Manage Stress Without Blaming Yourself for Your Symptoms
Stress can make symptoms feel worse.
That doesn't mean your symptoms are "all in your head."
Concussion symptoms are real.
But your nervous system, sleep, stress response, pain system, and physical activity levels all interact.
Helpful strategies may include:
Walking outdoors
Breathing exercises
Meditation
Yoga
Spending time with friends
Time in nature
Relaxation exercises
Maintaining enjoyable activities
The goal isn't to eliminate stress from your life.
It's to give your nervous system opportunities to recover between periods of demand.
7. Address Dizziness and Balance Problems
If dizziness or balance problems are keeping you from returning to normal activity, don't simply wait for them to disappear.
Some people with persistent post-concussion symptoms benefit from vestibular rehabilitation.
This may include exercises targeting:
Gaze stabilization
Balance
Motion sensitivity
Visual-vestibular integration
Habituation
Vestibular function
A systematic review and guideline recommendation found support—although with low certainty of evidence—for vestibular rehabilitation in people with persistent post-concussion symptoms and vestibular dysfunction.
8. Don't Ignore Your Neck
A concussion can occur along with a neck injury.
Neck-related problems can contribute to:
Headaches
Dizziness
Neck pain
Reduced mobility
Difficulty tolerating activity
If your symptoms began after an impact or whiplash-type movement, it's worth considering whether your neck is contributing to your symptoms.
9. Pay Attention to Your Autonomic Nervous System
Your autonomic nervous system helps regulate things like:
Heart rate
Blood pressure
Breathing
Digestion
Temperature
Your response to physical stress
After a concussion, some people experience symptoms that suggest altered autonomic regulation.
You might notice:
Your heart rate rises quickly with exercise
You become dizzy when standing
Exercise makes you feel disproportionately bad
You fatigue quickly
You feel better lying down
Your symptoms fluctuate significantly with activity
This doesn't necessarily mean you have a specific autonomic disorder, but it may be worth considering as part of the bigger picture.
Recent clinical reviews describe autonomic, immune, and endocrine regulation as potentially relevant areas when evaluating persistent symptoms after concussion, while emphasizing that symptoms are nonspecific and can overlap with other conditions.
10. Find the Right Exercise Starting Point
Exercise can be one of the most powerful tools in concussion recovery—but the wrong dose can make you feel worse.
If walking for 20 minutes makes you feel terrible for the rest of the day, that doesn't necessarily mean exercise is bad for you.
It may mean that 20 minutes was too much right now.
Your starting point might be:
Five minutes instead of 20
A slower pace
Recumbent cycling instead of running
Shorter intervals
More recovery between efforts
Then, as your tolerance improves, you can gradually progress.
Research supports graded physical exercise as one of the rehabilitation approaches that may be considered for persistent post-concussion symptoms.
A More Complete Approach to Concussion Recovery
If you've tried eating better, sleeping more, exercising, meditating, and doing everything you're "supposed" to do—but you're still not feeling like yourself—there may be more to address.
That's why I created The Concussion Solution.
It's a structured online program designed to help you work through the different systems that can contribute to persistent concussion symptoms, including exercise tolerance, autonomic regulation, vestibular function, visual and cognitive symptoms, neck-related symptoms, sleep, and recovery strategies.
You can work through it from home and progress at your own pace.
Ready for a More Structured Approach?
Frequently Asked Questions About Natural Remedies for Post-Concussion Symptoms
What is the best natural remedy for post-concussion syndrome?
There isn't one natural remedy that works for everyone. Persistent symptoms can have different contributors, so treatment is usually more effective when it is matched to the individual's symptoms. Graded exercise, vestibular rehabilitation, sleep management, and other rehabilitation strategies may be appropriate depending on the person.
Can diet help with concussion recovery?
A nutritious diet can support overall health and provide the energy and nutrients your body needs during recovery. However, there isn't a specific diet proven to cure persistent post-concussion symptoms.
Can exercise help persistent concussion symptoms?
Yes. Appropriately progressed physical activity and graded exercise may be part of rehabilitation for persistent concussion symptoms. The appropriate starting point varies from person to person.
Should I take supplements after a concussion?
There isn't enough evidence to recommend a specific supplement as a treatment for persistent concussion symptoms. Talk with your healthcare provider before starting supplements, particularly if you take medications or have other medical conditions.
Can meditation help after a concussion?
Relaxation and stress-management strategies may be useful components of a broader recovery plan. They shouldn't be considered a standalone treatment for persistent concussion symptoms.
How can I recover naturally from a concussion?
A "natural" recovery approach can include gradually returning to physical activity, eating a nutritious diet, getting adequate sleep, managing stress, and addressing specific problems such as vestibular dysfunction, neck-related symptoms, or exercise intolerance. Persistent symptoms may require evaluation and targeted rehabilitation.
How long do persistent concussion symptoms last?
There isn't one predictable timeline. Some people recover quickly, while others continue to experience symptoms for weeks or months. If symptoms persist or interfere with normal activities, it's worth discussing them with a healthcare professional.
Related Concussion Recovery Articles
If you're trying to figure out why you're still having symptoms, these articles may help:
Why Do I Still Have Concussion Symptoms Months Later?
Understand why symptoms can persist and why multiple systems may contribute.
Why Does Exercise Make My Concussion Symptoms Worse?
Learn about exercise intolerance and how to approach activity progression.
Post-Concussion Autonomic Dysfunction: Symptoms, Causes & What Helps
Learn how autonomic regulation may contribute to dizziness, exercise intolerance, and other symptoms.
Why Are My Concussion Symptoms Getting Worse?
Learn why symptoms can fluctuate and what may contribute to setbacks.
Screen Time After a Concussion: How Much Is Too Much?
Learn how to gradually return to screens without unnecessarily avoiding normal activity.
Why Am I Dizzy After a Concussion?
Explore vestibular, autonomic, neck-related, and other potential contributors to dizziness.
Ready for a More Structured Approach?
If you've been trying to figure out what to do on your own and you're still struggling with persistent concussion symptoms, The Concussion Solution gives you a structured starting point.
