Understanding Neuropathy: Symptoms, Causes, and Natural Support Strategies

by Joel Duncan June 4, 2025

Do persistent pins and needles in your feet keep you up at night? Maybe you’ve noticed a bit of unsteadiness when you walk, or your hands just don’t seem to grip things like they used to.

If you’re nodding along, you’re not alone.

Many adults, especially once they cross the 50-year mark, experience these kinds of nerve-related discomforts. It can be worrying and sometimes a little scary, but understanding what’s happening is the first step toward feeling better.

This guide will walk you through neuropathy—what it is, the common signs to look for, what might be causing it, and most importantly, simple, natural ways you can support your nerve health and be more comfortable in daily life.

What exactly Is neuropathy?

Think of your nerves as your body’s electrical wiring system. They carry messages between your brain and spinal cord and the rest of your body—your muscles, skin, and even your organs. When these nerves get damaged or aren’t working properly, it’s called neuropathy.

The most common type is peripheral neuropathy, in which the nerves outside the brain and spinal cord are affected, usually the ones in the hands, feet, arms, and legs. Imagine it as some frayed or broken wires in your home’s electrical system, causing the lights to flicker or appliances to stop working. Damaged nerves can send a jumble of signals—or no signals at all—prompting a variety of feelings and challenges.

According to the National Institute of Neurological Disorders and Stroke (NINDS), while neuropathy can affect just one or a few nerves, it most commonly affects nerves throughout the body.

Are you noticing these signs? Common symptoms of neuropathy

Because neuropathy can affect different types of nerves (sensory, motor, or autonomic), its symptoms can vary significantly from person to person. They often start gradually and might come and go. Here are some common signs to watch for, particularly in the hands and feet:

Feeling tingly, numb, or prickly? (Sensory symptoms)

These sensations are often the first clues. Your sensory nerves carry messages about what you feel—touch, temperature, and pain. If they’re affected, you might experience some of the following.

Numbness or reduced ability to feel pain or temperature changes, such as failing to notice a small cut or bathwater that is too hot.
Tingling or “pins and needles.”
Burning, sharp, jabbing, or electric-like pain that may be intense and distressing.
Extreme sensitivity to touch that can make even the light pressure of a bedsheet feel uncomfortable.

Feeling weak or unsteady? (motor symptoms)

Motor nerves control muscle movement. If these nerves are damaged, you might notice the following.

Muscle weakness that makes it hard to grip objects, button clothes, or lift your feet.
Difficulty with balance, which can cause falls, a significant concern for many older adults.
Muscle cramps or twitching.
Loss of coordination.

It’s important to remember that symptoms often start in the longest nerves, which is why the feet and hands are usually affected first.

What Might Be Causing Your Nerve Troubles? Common Causes of Neuropathy

Figuring out the cause of neuropathy is key to managing it effectively. There are many potential culprits, and sometimes it’s caused by a combination of factors.

Diabetes: A leading culprit

Diabetes is among the most common causes of peripheral neuropathy. Over time, high blood sugar levels can damage nerves throughout the body. The American Diabetes Association notes that about half of all people with diabetes have some form of nerve damage. Carefully managing blood sugar is critical to preventing or slowing diabetic neuropathy.

Other health conditions

Several other medical conditions can also contribute to neuropathy:

Autoimmune diseases: Conditions like rheumatoid arthritis, lupus, and Guillain-Barré syndrome can cause the body’s immune system to attack nerve tissues.
Kidney or liver disease: These conditions can cause a buildup of toxins in the body that can harm nerve tissue.
Infections: Some viral and bacterial infections, such as shingles (postherpetic neuralgia), Lyme disease, and hepatitis C, can affect nerves.

Vitamin deficiencies: Are you getting enough?

Our nerves need specific nutrients to stay healthy and function properly. Deficiencies in certain vitamins, especially B vitamins, can lead to neuropathy.

Vitamin B12 is especially crucial to nerve health, and older adults are at higher risk of B12 deficiency. Other B vitamins, including folate and vitamins B1 (thiamine) and B6 also play important roles in nerve health.

Physical injury or pressure on nerves

Trauma from accidents or falls or even from repetitive motions (as in carpal tunnel syndrome) can compress or damage nerves, leading to pain and numbness.

Certain medications

Somemedications, including several drugs used in chemotherapy and to treat HIV/AIDS, can have side effects that include nerve damage. If you’re concerned about a medication’s adverse effects, it’s best to discuss it with your doctor.

Lifestyle factors

Heavy alcohol use is a known cause of neuropathy because alcohol can be toxic to nerve tissue and often coincides with poor nutritional habits.

Finding comfort: Natural support strategies for neuropathy

While it’s essential to work with your doctor to identify and treat the underlying cause of your neuropathy, there are many natural ways to manage symptoms, protect your nerves, and improve your quality of life.

Nourish your nerves: The power of nutrition

What you eat plays a big role in your overall health, including the health of your nerves!

Eat a balanced diet: Focus on whole foods, such as fruits, vegetables, lean proteins, and healthy fats.
Boost your B vitamins: Include foods rich in B vitamins, such as lean meats, fish, eggs, dairy products, fortified cereals, and leafy green vegetables.
Fight inflammation with antioxidants: Colorful fruits and vegetables (like berries, spinach, and bell peppers) are packed with antioxidants that can combat inflammation, which often plays a role in nerve pain.
Manage blood sugar: If you have diabetes or prediabetes, keeping your blood sugar levels stable through diet is paramount.

Gentle movement: Your friend for nerve health

It might seem counterintuitive when you’re in discomfort, but gentle, regular movement can be incredibly beneficial for neuropathy. Exercise can

Improve blood flow to nerves, bringing them vital oxygen and nutrients.
Help maintain muscle strength, which can be affected by neuropathy.
Improve balance and coordination, reducing fall risk.
Sometimes reduce neuropathic pain.

Easy-to-follow tips for incorporating gentle movement

Walking: Start with short, slow walks and gradually increase your time and distance. Wear comfortable, supportive shoes.
Gentle stretching: Focus on stretching your feet, ankles, and legs to maintain flexibility. Simple ankle circles or calf stretches can help.
Balance exercises: Stand on one foot while holding onto a sturdy chair for support. As you get stronger, stand longer or with less support.
Water aerobics or swimming: Water supports the body, making movement easier and reducing stress on the joints and nerves.
Tai chi or gentle yoga: These practices combine slow, flowing movements with balance and mindfulness, promoting nerve health.

Important note

Always talk to your doctor before starting a new exercise program, especially if you have neuropathy. Start slowly and listen to your body—a little bit of movement is better than none!

Caring for your feet and hands

If neuropathy has caused numbness in your feet or hands, you’ll need to take extra special care of them:

Inspect daily: Check your feet every day for cuts, blisters, sores, or redness. You might not feel these injuries, so visual checks are key.
Wear comfortable shoes: Choose shoes that fit well, provide good support, and don’t rub or pinch. Avoid going barefoot.
Keep skin moisturized: Apply a good lotion daily to prevent dry, cracked skin, which can be an entry point for infection.
Protect from extreme temperatures: Be cautious with hot water or heating pads if you have reduced sensation.

Managing discomfort naturally

Beyond diet and exercise, other natural approaches can bring some relief:

Warm baths: Soaking in a warm (not hot!) bath can sometimes relieve muscle soreness and nerve discomfort. Epsom salt baths are a popular remedy.
Mind-body techniques: Practices like meditation, deep breathing exercises, and mindfulness can help you cope with chronic pain and reduce stress, which can make pain feel worse.
Topical remedies: Some people find relief in topical creams that contain soothing ingredients. These are applied directly to the skin wherever discomfort is felt.

The role of targeted nutritional support

Ensuring your body has an adequate supply of the specific nutrients crucial for nerve health is essential. As mentioned previously, B vitamins are vital, and some research points to the potential benefits of antioxidants like alpha-lipoic acid for nerve support.

Doctor-formulated supplements, like Zana Nutrition's N-Kalm, are designed to provide specific nutrients that support nerve health, working alongside a healthy lifestyle to help you manage your symptoms and feel your best.

When to talk to your doctor

If you’re experiencing neuropathy symptoms, especially ones that are new, worsening, or significantly impacting your daily life, it’s crucial to see your doctor, who can

Examine you and perform tests to determine the cause of your symptoms.
Develop a tailored treatment plan, which might include managing underlying conditions (like diabetes), taking medications for pain relief, or starting physical therapy.
Advise you on safe and effective ways to manage your symptoms at home.

Always discuss any new supplements or significant lifestyle changes with your healthcare provider to ensure they are appropriate for you.

Your next small step to feeling better

Living with neuropathy can be challenging, but there’s so much you can do to support your nerve health and live in greater comfort. Remember, you don’t have to make huge changes all at once. Choose one small, positive step you can take today:

Schedule that doctor’s appointment you’ve been putting off.
Try one gentle stretch for your ankles.
Add a colorful, antioxidant-rich fruit or vegetable to your next meal.
Take a few minutes for deep breathing when you’re feeling stressed.

Every small step forward is progress. By understanding neuropathy and embracing supportive strategies, you can move toward a life of greater ease, boosted confidence, and more of the activities you love. You’ve got this!

Looking for practical ways to manage symptoms day-to-day? Try this daily foot care routine for relieving neuropathy in the feet naturally.