9 Foods to Help Reduce the Risk of Motor Neurone Disease

Motor neurone disease (MND) is a rare but serious neurodegenerative disease that slowly damages the nerve cells controlling your muscles. Over time, this affects how a person walks, speaks, swallows, and breathes. Around 1 in 300 people will develop MND during their lifetime.

There is currently no cure, and only about 10% of cases are caused by inherited genetic factors. The remaining 90% appear to be influenced by environmental factors. Diet, body weight, and lifestyle choices may play a role in that risk.

While no single food can prevent motor neurone disease, certain eating patterns are linked to lower risk and slower progression in people who develop MND. Knowing which foods may reduce risk, and which foods may increase risk, allows you to take preventive action early.

If you want to take a more personalised approach, Everlab can help you understand your own modifiable risk factors early. Our doctors review your health history and run targeted testing for things that influence long-term nerve and brain health, such as inflammation, metabolic markers, nutrient status and omega-3 levels. These tests don’t diagnose or predict MND, but they give you and your doctor a clear baseline and a practical plan to support your nervous system over time.

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Understanding Motor Neurone Disease

Motor neurone disease isn’t just one condition, but a family of related neurodegenerative diseases that damage motor neurones (the nerve cells that carry signals from your brain to your muscles) in the central nervous system. The main types include:

• ALS (Amyotrophic Lateral Sclerosis)
  Also called Lou Gehrig's disease, it's the most common form, affecting about two-thirds of people with MND. It affects both the nerve pathways from your brain and the nerves in your spinal cord, causing weakness and muscle wasting.
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• Progressive Bulbar Palsy (PBP)
  This type begins with difficulty speaking and swallowing, as it affects the nerves controlling the mouth and throat first.
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• Progressive Muscular Atrophy (PMA)
  This form primarily affects the nerves in your spinal cord, leading to gradual weakness in your arms and legs. It progresses more slowly than ALS.
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• Primary Lateral Sclerosis (PLS)
  The rarest and slowest form of MND. It primarily affects the nerve pathways that start in your brain.

Although these types progress differently, they share one thing in common: nerve cell damage. While food cannot reverse nerve loss, a healthy diet can support the brain and nerves that remain.

Why Does Food Matter for Your Nerves?

Motor neurones send messages from your brain to your muscles. When these cells are damaged, communication breaks down, affecting movement and function. Two key processes contribute to this damage:

• Free radical damage
  Unstable molecules called free radicals can harm nerve cells from within. Antioxidant nutrients in your diet help neutralise these molecules, protecting motor neurones from early damage.
• Chronic inflammation
  Normally, inflammation is protective. However, when it persists, it can begin to harm healthy cells, including motor neurones. Anti-inflammatory nutrients found in foods help calm overactive immune cells and reduce inflammation in the central nervous system.

Certain foods can help fight both of these processes by reducing free radical damage and controlling inflammation. On the other hand, some foods may increase risk by fuelling these harmful processes.

Best Foods to Support Motor Neurone Health

1. Omega-3 Fats

Sources: Salmon, mackerel, sardines, herring

If you make only one dietary change for nerve health, adding fatty fish is one of the most evidence-supported options. People with ALS, the most common form of MND, tend to have lower omega-3 levels in nerve tissue, and higher omega-3 intake is linked to better outcomes in observational research.

People who consume more omega-3 rich foods are associated with a lower risk of developing MND, and some studies suggest omega-3s may help slow disease progression. In laboratory work, increasing omega-3 levels has prolonged survival of motor neurone cells. Further research has also linked higher omega-3 intake with lower ALS risk and longer survival after diagnosis.

Omega-3 fats (EPA and DHA) become part of motor neurone membranes, making them flexible and resistant to oxidative stress. They reduce inflammatory chemicals that can damage motor neurones and help these cells generate energy more efficiently.

How to add: Grill or bake fish with olive oil, add canned salmon or sardines to salads, or enjoy fish curries or tacos.

2. Orange and Yellow Vegetables

Sources: Sweet potatoes, carrots, pumpkin, butternut squash, rockmelon, mango, apricots, red capsicum

Observational studies suggest a high intake of colourful vegetables is linked to a lower risk of ALS, the most common type of MND, and to better motor neurone health.

These foods contain beta-carotene, which your body converts into vitamin A. Beta-carotene helps protect nerve cells from oxidative damage and reduces inflammation in the brain and spinal cord.

How to add: Roast sweet potatoes with olive oil, add carrots to soups or stews, and blend mango or rockmelon into smoothies. Pairing with healthy fats helps your body absorb beta-carotene more effectively.

3. Berries

Sources: Blueberries (highest protective compounds), blackberries, blackcurrants, strawberries, raspberries

Laboratory studies suggest blueberries may improve motor function and reduce age-related damage to motor neurones.

Berries are packed with compounds that support brain health. They may help calm overactive immune cells surrounding stressed motor neurones in ALS, reducing the toxic chemicals these cells release. They also may:

• Maintain the connections between motor neurones and muscles.
• Help motor neurones produce energy more efficiently.
• Support protective genes and reduce inflammatory signalling.

How to add: Add to breakfast cereals, oatmeal, or yoghurt. Blend into smoothies. Eat as snacks. Frozen berries work as well as fresh.

4. Dark Leafy Greens

Sources: Spinach, kale, silverbeet, collard greens

These vegetables appear in almost every study on brain-protective diets. They're loaded with vitamin E, folate, and other compounds your nerves need.

Lutein from dark leafy greens has been linked with lower ALS risk in some studies. It sits within motor neurone membranes, helping neutralise free radicals as they form.

Vitamin E protects motor neurone membranes by absorbing oxidative damage, helping prevent membrane breakdown. Folate supports DNA repair in nerve cells.

People with higher long-term vitamin E intake have shown a lower risk of ALS in observational research. Getting vitamin E from food appears to be more beneficial than relying on supplements alone.

How to add: Sauté spinach or kale with garlic and olive oil. Add greens to smoothies, soups, and omelettes. Make kale chips or add raw greens to salads.

5. Vitamin B12 Foods

Sources: Beef liver, clams, mussels, salmon, tuna, meat, poultry, eggs, dairy.
For vegetarians: Fortified plant milks, cereals, nutritional yeast.

Vitamin B12 is crucial for keeping the protective coating around your nerve fibres healthy. Adequate B12 early on may help support nerve function and potentially slow progression if MND develops.

If you're concerned about your B12 levels, Everlab's B12 test can show if you're getting enough.

How to add: Include B12-rich foods daily, or test your levels first and supplement if needed under medical guidance.

6. Nuts and Seeds

Sources: Almonds (highest in vitamin E), walnuts (rich in omega-3s), sunflower seeds, pumpkin seeds, flaxseeds, Brazil nuts

Regular nut consumption is associated with improved nerve health across various neurodegenerative conditions. They're full of vitamin E, healthy fats, and minerals that support motor neurone function. Plant-based omega-3s, such as those in flaxseeds and walnuts, have also been linked with neuroprotection in observational studies.

A small handful (about 30 g) daily is plenty.

7. Extra Virgin Olive Oil

The Mediterranean diet, with olive oil as the primary fat, is linked with lower inflammatory pathways relevant to neurodegeneration.

Olive oil contains oleocanthal and oleic acid, which have anti-inflammatory properties. It may help reduce inflammatory chemicals produced by overactive immune cells surrounding motor neurones in ALS.

Its compounds can enter the brain, neutralising free radicals and supporting motor neurone energy production. Oleic acid also becomes part of motor neurone membranes, helping maintain their flexibility.

How to add: Use for salad dressings and low-heat cooking. Drizzle on vegetables. Use extra virgin, as refined versions lack many protective compounds.

8. Turmeric (Curcumin)

Curcumin has potent anti-inflammatory effects and may reduce harmful protein build-up in motor neurones in early research.

Curcumin reduces inflammatory chemicals that immune cells produce in excess in ALS, chemicals that can damage motor neurones. It may also influence toxic protein clumps in nerve cells and support motor neurone energy production while reducing free radicals.

Black pepper improves absorption, helping curcumin reach the tissues where it can have an effect.

How to add: Add to curries, soups, smoothies, or scrambled eggs. Combine with black pepper and a fat source (such as olive oil or coconut oil).

9. Beans and Lentils

High fibre legumes support gut health, stabilise blood sugar levels, and reduce systemic inflammation.

Gut bacteria ferment fibre into butyrate, which helps lower inflammatory chemicals throughout your body. Butyrate strengthens your intestinal barrier, reducing inflammatory substances entering your bloodstream and potentially reaching your brain.

Legumes also provide protein without the inflammatory load often linked to processed red meat, and they help keep blood sugar steady.

How to add: Make bean soups, chilli, or curries. Add chickpeas to salads. Make hummus. Use lentils in pasta sauce or as a side dish.

The Mediterranean Way of Eating

According to several large observational studies, the Mediterranean dietary pattern offers some of the most consistent evidence for neuroprotection. This pattern reduces inflammatory markers and provides a combination of neuroprotective compounds that work best together.

This approach naturally incorporates the most protective foods discussed.

Daily targets:

• Vegetables (especially leafy greens): 4 to 6 servings
• Fruits (especially berries): 2 to 3 servings
• Whole grains: 3 to 4 servings
• Olive oil: 2 to 3 tablespoons
• Nuts and seeds: 30 g

Several times weekly:

• Fish: 2 to 3 servings
• Legumes: 3 to 4 servings

Moderate amounts:

• Poultry and eggs: 2 to 3 times weekly
• Dairy: Daily, moderate portions

Minimal:

• Red meat: 1 to 2 times monthly
• Sweets and processed foods: Occasional only

Foods That May Increase Risk: What to Avoid

Some foods may increase your risk or damage nerve cells.

1. Processed and Fried Foods

High intake of processed foods is linked to poorer neurological outcomes and may increase MND risk by promoting inflammation.

These foods generate free radicals that can damage motor neurones. They trigger inflammatory responses throughout your body, including in your brain and spinal cord. Trans fats can make motor neurone membranes rigid and dysfunctional.

You should cut back on:

• Fast food and fried foods
• Packaged snacks
• Sugary drinks
• Trans fats (check labels for "partially hydrogenated")
• Too much red meat

2. Excess Alcohol

While small amounts of alcohol may be fine for some people, excessive alcohol can damage nerve cells directly. Alcohol generates free radicals that harm motor neurones and triggers inflammation in the brain.

Follow Australian guidelines by keeping alcohol intake low. Aim for no more than 10 standard drinks per week, and no more than 4 in any one day.

3. Excessive Glutamate and MSG

Too much glutamate may harm nerve cells through overstimulation. When glutamate is present in excess, it can drive calcium overload in motor neurones, triggering destructive processes that lead to cell death. Motor neurones in ALS appear more sensitive to this damage.

Your body makes some glutamate naturally, but try to avoid adding more from:

• MSG (monosodium glutamate) in processed foods
• Aged cheeses (small amounts are okay)
• Soy sauce (use sparingly)
• Processed meats

Understanding Your Personal Risk

Everyone's different. Your risk depends on:

• Family history
• Your genes
• Current health markers
• Lifestyle factors
• Environmental exposures

This is where personalised testing can help.

At Everlab, we see that many people have one or more biomarkers outside an optimal range, even when they feel perfectly healthy. Occasionally, results highlight issues that need follow-up with a GP or specialist. The benefit is clarity early on, so you can act before symptoms appear and before changes become harder to reverse.

Everlab's comprehensive assessment includes:

For nerve and brain health:

• Inflammation markers (hsCRP, homocysteine)
• Metabolic function (glucose, insulin, HbA1c)
• Nutrient levels (B12, vitamin D, iron, magnesium)
• Omega-3 Index (measures actual omega-3 levels in your cell membranes)
• Heavy metal screening
• DEXA body composition (visceral fat, muscle mass, bone density)
• VO2 max testing (cardiovascular capacity)

Everlab doctors interpret your results and create personalised protocols based on your unique biology. This is preventive medicine done right: identify risks early, intervene specifically, and verify results. These tests do not diagnose or predict MND, but they can help you understand and reduce modifiable risk factors for long-term nerve health.

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When to Consider Supplements

Food should always be the priority when it comes to supporting nerve health and reducing MND risk. Supplements become relevant when:

• You follow a strict vegetarian or vegan diet (making B12 or omega-3 intake challenging)
• You rarely eat oily fish (limiting EPA and DHA sources)
• You have limited sunlight exposure (affecting vitamin D)
• Nutrient-deficiency tests reveal inadequate levels

Also, since supplements aren't regulated like medications, they can interfere with other drugs. The most effective approach is to test your nutrient levels first, then supplement only what you actually need, with medical guidance.

Conclusion

Motor neurone disease currently has no cure. However, good nutrition can help support motor neurone health, maintain strength, and may help slow progression for people living with MND.

Notably, the same foods associated with lower MND risk also support cardiovascular health, type 2 diabetes prevention, brain ageing, and certain cancers. Protecting your whole body protects your nerves too.

Working with Everlab allows you to quantify your nutrient status, inflammation, and fatty-acid balance, then tailor your nutrition strategy accordingly. Early action is always more effective than reacting after symptoms appear.

Sources:

1. UCL News: Healthy fats could protect against motor neurone disease
2. Science Daily: Eating bright-coloured fruits and vegetables may reduce ALS risk
3. National Library of Medicine: Berry Fruits and Neurodegenerative Diseases

Frequently asked questions

1. My family member had MND. What's my risk?

‍While a family history increases your risk, approximately 90% of MND cases are not inherited. Personalised nutrient testing, biomarker monitoring and dietary support are proactive steps you can take.

2. How quickly do diet changes help?

‍Some biomarkers (such as fatty-acid levels or nutrient status) improve within weeks to months. Protection against neurodegenerative diseases accumulates over years of consistent healthy eating.

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