Concussions can happen to anyone, whether you’re an athlete or an adventurous weekend warrior.

But no matter the cause, the result can be jarring. Concussions are mild traumatic brain injuries that disrupt brain function, sometimes leaving a lasting impact if not managed properly. The symptoms can be wide-ranging, impacting physical, cognitive, and emotional health.

Let’s start by looking at some common symptoms, then dive into how concussion recovery might look a bit different depending on whether you’re male or female.

Main Symptoms of a Concussion

While no two concussions are identical, certain symptoms are more common than others. These symptoms may show up immediately or develop in the hours and days following the injury.

• Headache or “pressure” in the head
• Dizziness and balance issues
• Sensitivity to light and sound
• Difficulty concentrating and memory problems
• Nausea or vomiting
• Sleep disturbances (too much or too little sleep)
• Irritability and emotional fluctuations

Concussions in Men vs. Women: What’s the Difference?

Research shows that hormonal (including when in a menstrual cycle the concussion happens), anatomical, and even social factors can influence the way concussions manifest and the recovery process that follows.

Higher Incidence and Different Symptoms in Women

Women may be more susceptible to post-concussion symptoms like headaches, migraines, and sleep disruptions. Why? Hormones, particularly estrogen, appear to play a role in brain function and healing, potentially making women more vulnerable to certain concussion effects.

Recovery Timeline and Post-Concussion Syndrome

Women also tend to report a longer recovery period than men, especially with symptoms like mood changes, anxiety, and cognitive fatigue. (1) (2) Some researchers believe that women’s brain structure, combined with differences in blood flow and brain chemistry, might contribute to this extended recovery time. Men, on the other hand, are more likely to experience symptoms like amnesia, confusion, and loss of consciousness immediately following a concussion.

The Role of the Menstrual Cycle

Some evidence suggests that concussions occurring during the luteal phase, when progesterone levels are high the 1-2 weeks prior to your period, may lead to a longer recovery period. This hormonal influence on brain healing is an area of active research, and understanding it may help guide recovery recommendations for women.

Hands-On Your Brain

Book your appointment with an osteopath right away!

Don’t have one in your neighbourhood, look for a physiotherapist with cranial-sacral training and even better, some neurokinetic training.

Bounce Back: Top Supplements to Support Concussion Recovery

This post will dive into the most researched and effective supplements to speed up concussion recovery, providing support for the brain and body as they heal. Let's explore some brain-boosting allies!

1. Omega-3 Fatty Acids: Brain’s Best Friend

Omega-3 fatty acids (think fish oil) are essential for brain health. They help reduce inflammation and repair cell membranes, which is especially beneficial when your brain’s taken a hit.

How to Get Your Dose

Look for high-quality fish oil supplements with a good balance of EPA and DHA. Research suggests to aim for a dose of 1000-4000mg of combined EPA and DHA daily, or check with your healthcare provider for personalized dosing.

Food Sources: Salmon, walnuts, flaxseeds, and chia seeds.

2. Curcumin: Nature’s Anti-Inflammatory Wonder

Curcumin, the active compound in turmeric, is a potent anti-inflammatory. It’s shown to help reduce the brain inflammation associated with concussions and other brain injuries. However, curcumin isn’t easily absorbed by the body, so choosing a supplement that’s liposomal or with added black pepper (piperine) can boost absorption.

How to Use It

Research and clinical studies recommend 500–1,000 mg of curcumin daily, preferably with meals.

Food Sources: Turmeric root or powder (add it to smoothies or golden lattes!)

Fun Fact: Did you know curcumin has been used in traditional medicine for thousands of years?

3. Vitamin D: Sunshine for Brain Healing

Vitamin D is known for supporting immunity and reducing inflammation – both essential after a concussion. Interestingly, low vitamin D levels have been linked to a slower recovery from traumatic brain injuries, so making sure you’re getting enough is critical. (3)

How to Boost Your Vitamin D

The best source of Vitamin D? Sunlight! But in winter months, consider a supplement of 1,000–2,000 IU daily. Have your blood levels checked to see if higher doses are needed (ideally test in the fall).

Food Sources: Salmon, fortified dairy, and mushrooms.

Did You Know? Over 40% of adults are estimated to have low Vitamin D levels.

4. Vitamin B2 (Riboflavin): The Headache Helper

Vitamin B2, or riboflavin plays a critical role in energy production at the cellular level, which helps support the brain’s energy demands, particularly during recovery. It’s often recommended as a preventive for migraines, and some studies suggest it may help alleviate the frequency and severity of post-concussion headaches as well.

How to Take B2

The typical dosage for migraine prevention is 300-400 mg of riboflavin daily, but it’s always best to consult with a healthcare provider for individual recommendations based on your unique needs. (4)

Food Sources: Dairy products, eggs, lean meats, nuts, and green leafy vegetables.

Fun Fact: Riboflavin can turn urine bright yellow! This is perfectly normal and just shows that your body is processing it.

5. N-Acetyl-Cysteine (NAC): Detox Power for the Brain

N-Acetyl-Cysteine (NAC) is a powerhouse antioxidant precursor that supports the production of glutathione, one of the body’s most potent antioxidants. After a concussion, oxidative stress levels spike, and NAC helps combat this by boosting glutathione levels, which protects brain cells and may help reduce the risk of secondary injuries.

How to Use NAC

A typical dose is 500–1,500 mg per day, but it's best to start with a smaller amount and consult a healthcare provider, especially if you're on other medications. NAC can be particularly helpful during the early phases of concussion recovery when oxidative stress is at its peak.

Food Sources: While NAC itself isn’t found in foods, foods high in cysteine (like eggs, poultry, and garlic) can support natural glutathione production.

6. Lion’s Mane Mushroom: The Brain Builder

Lion’s Mane mushroom is a fascinating supplement with neuroprotective properties. Promising research show that it may stimulate nerve growth factor (NGF) (5) which plays a vital role in maintaining and regenerating neurons – exactly what you need after a concussion. It’s also known for supporting cognitive function and mood, two areas that may take a hit post-injury.

How to Take Lion’s Mane

The standard dose of Lion’s Mane extract is 500–1,000 mg taken once or twice daily. Look for a supplement that contains both mycelium and fruiting body extracts to get a broad spectrum of benefits.

Food Sources: While it’s primarily found as a supplement, you can sometimes find Lion’s Mane mushrooms in specialty grocery stores, which makes for a great addition to soups or stir-fries.

Supporting Your Recovery Safely

While supplements can offer powerful support during concussion recovery, always check with a healthcare provider before adding new ones to your routine, especially if you’re on medication. Recovery is all about listening to your body, resting, and gradually returning to your usual activities. With the right support, both in lifestyle and nutrition, your brain will thank you.