Discover the influence of the vagus nerve on your overall well-being

The vagus nerve, also known as nervio vago in Spanish, is the tenth of the cranial nerves. It acts as a kind of information highway in the human body, regulating your heart rate and breathing. It also connects and innervates your three “brains”: the main one in your head, the gut, and the microbiota.

This communication is key for activating the parasympathetic nervous system, responsible for digestion and relaxation, while downregulating the sympathetic nervous system, which keeps you alert.

Interested in stimulating your vagus nerve? Keep reading!

What Is the Vagus Nerve?

The vagus nerve is the tenth cranial nerve emerging from the brainstem (medulla oblongata). The name comes from the Latin “nervus vagus” meaning “wandering,” aptly describing how it meanders through the body like a traveler.

It’s a mixed nerve, meaning it contains both afferent (sensory) and efferent (motor) fibers. Originating near the ears in the brainstem, it travels down each side of the neck, into the chest, and continues to the abdomen—connecting almost all major organs: lungs, bronchi, heart, intestines, pancreas, and more.

How Does the Vagus Nerve Work?

Through the vagus nerve, your organs communicate and work in synchrony. It relays sensory and motor information throughout the body.

Interestingly, 90% of its communication pathways go from the gut to the brain, while only 10% travel in the opposite direction—from the brain to the gut.

It also helps you perceive taste stimuli and plays a key role in coordinating immune function, nervous system activity, and muscle movements in the diaphragm, heart, and stomach.

A notable relationship exists between the vagus nerve and the internal carotid artery, one of the main arteries supplying blood to the brain. Proper vagal function, combined with healthy circulation, is essential for overall well-being.

That’s why it’s so important to eat in a relaxed environment, away from stress or worries.

How to Stimulate the Vagus Nerve

To achieve overall wellness and balance, it’s beneficial to stimulate the vagus nerve. Here are four effective strategies:

1. Cold exposure: Increases parasympathetic activity and reduces the “fight or flight” response (Wim Hof, 2014).
2. Deep breathing: Activates the relaxation reflex during stress.
3. Singing or humming: Vibrates the vocal cords, increasing heart rate variability and vagal tone.
4. Diet and probiotics: Support vagus nerve function and improve brain health (Bravo J.A. et al., 2011).

Composition of the Vagus Nerve

The vagus nerve is made up of different fibers that activate organs and cells based on the type of stimulus they receive:

• Branchial motor fibers: Control the larynx and pharynx—essential for speech and swallowing.
• Visceral sensory fibers: Transmit signals to and from the heart, lungs, and other organs.
• Visceral motor fibers: Control smooth muscle movement in the heart, intestines, and respiratory tract.
• Special sensory fibers: Manage swallowing, particularly at the epiglottis.
• General sensory fibers: Transmit sensory information from parts of the ear.

Disorders Related to Vagus Nerve Dysfunction

When the vagus nerve weakens or malfunctions, it can lead to several issues, including headaches, digestive problems, and fatigue. Common related conditions include:

• Gastroparesis: Paralysis of stomach muscles, causing pain and vomiting.
• Vagal neuralgia: Nerve compression leading to discomfort or dysfunction.
• Vasovagal syncope: Sudden drop in heart rate causing fainting.

Nutrients That Support Vagus Nerve Function

• Omega-3 fatty acids: Found in fatty fish, chia seeds, and walnuts; have anti-inflammatory effects and may improve vagal tone and heart rate variability (Mozaffarian D., 2005).
• Zinc: Essential for brain function and neurotransmission; deficiency may impair vagal function (Takeda A. et al., 2000).
• Probiotics: Influence the nervous system via the gut-brain axis; certain strains can enhance vagus nerve activity (Bravo J.A. et al., 2011).
• Magnesium: Crucial for neuromuscular and neurotransmission processes; may improve vagal function (Slutsky I. et al., 2010).
• Vitamin B12: Vital for the nervous system; deficiency can lead to neuropathy and nerve damage (Scalabrino G. et al., 2005).

If you believe you need to supplement these nutrients or want to restore them through your diet, remember to consider your food sensitivities and the quality of supplements you use.

We can help you assess these details and restore your vagus nerve function—schedule your NutriWhite Immunonutrition Consultation to get started.

References:

1. Suyan Lia, Jian Lva, Jianguo Lib, Zhaolong Zhaoa, Hui Guob, Yanni Zhanga, Shichao Chenga, Jianbin Suna, Hongming Panb, Shaopeng Fana, Zhongxin Lia (2018). Intestinal microbiota impact sepsis associated encephalopathy via the vagus nerve.

2. Datis Kharrazian, DC, DHSc. The Role of Traumatic Brain Injury on the Gut-Brain Axis

3. Beilharz, J., Kaakoush, N., Maniam, J., & Morris, M. (2017). Cafeteria diet and probiotic therapy: cross talk among memory, neuroplasticity, serotonin receptors and gut microbiota in the rat. Molecular Psychiatry.

4. Proctor, C., Thiennimitr, P., & Chattipakorn, N. (2017). Diet, gut microbiota and cognition. . Metab Brain Dis.

5. Bravo JA, Forsythe P, Chew MV, Escaravage E, Savignac HM, Dinan TG, Bienenstock J, Cryan JF. Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve. Proc Natl Acad Sci U S A. 2011 Sep 20;108(38):16050-5. doi: 10.1073/pnas.1102999108. Epub 2011 Aug 29. PMID: 21876150; PMCID: PMC3179073. 

6. Zhang Y, Huang Y, Li H, Yan Z, Zhang Y, Liu X, Hou X, Chen W, Tu Y, Hodges S, Chen H, Liu B, Kong J. Transcutaneous auricular vagus nerve stimulation (taVNS) for migraine: an fMRI study. Reg Anesth Pain Med. 2021 Feb;46(2):145-150. doi: 10.1136/rapm-2020-102088. Epub 2020 Dec 1. PMID: 33262253.

7. Mozaffarian D, Geelen A, Brouwer IA, Geleijnse JM, Zock PL, Katan MB. Effect of fish oil on heart rate in humans: a meta-analysis of randomized controlled trials. Circulation. 2005;112(13):1945-1952.

8. Capilupi MJ, Kerath SM, Becker LB. Vagus Nerve Stimulation and the Cardiovascular System. Cold Spring Harb Perspect Med. 2020 Feb 3;10(2):a034173. doi: 10.1101/cshperspect.a034173. PMID: 31109966; PMCID: PMC6996447.

9. Takeda A. Movement of zinc and its functional significance in the brain. Brain Res Brain Res Rev. 2000;34(3):137-148.

10. Bravo JA, Forsythe P, Chew MV, et al. Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve. Proc Natl Acad Sci U S A. 2011;108(38):16050-16055.

11. Slutsky I, Abumaria N, Wu LJ, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165-177.

12. Scalabrino G. Cobalamin (vitamin B(12)) in subacute combined degeneration and beyond: traditional interpretations and novel theories. Exp Neurol. 2005;192(2):463-479.