A Holistic Strategy for Brain Health in Youth Contact Sports

I played football throughout high school—helmet on, chinstrap tight, and heart pounding beneath my Scranton Prep jersey. Like many who’ve suited up under the Friday night lights, I walked off the field more than once seeing stars or feeling dazed. We called it "getting your bell rung."

Looking back, there’s no doubt I experienced several mild concussions—head injuries that never earned a formal diagnosis, but undoubtedly left their imprint.

Fast forward to today: we know better. We understand that even so-called “minor” head injuries—especially repeated ones—can have a profound impact on long-term brain health. And as a father of children who have played (and still play) competitive lacrosse, I now see the game through the lens of both a physician and a parent. Lacrosse is fast, beautiful, and intense—and like all high-contact sports, it carries real neurological risks.

This article is not about discouraging young athletes from the sports they love. It’s about equipping families with the tools to protect their children’s cognitive health—before and after injury. With the right preparation and a holistic plan, we can protect the brain while preserving the joy of competition.

🧠 What Happens During a Concussion?

A concussion is more than a bump to the head. It’s a neurometabolic crisis that sets off a cascade of cellular dysfunction:

• Neurons release excessive glutamate, leading to excitotoxicity

• Mitochondria are damaged, compromising ATP production

• Oxidative stress increases, inflaming and injuring brain cells

• Cerebral blood flow decreases, impairing healing

• The gut-brain axis is affected, increasing inflammation and permeability

  
  

This state can last days to weeks, even if symptoms fade quickly. Recovery isn’t just about “feeling better”—it’s about restoring balance at the cellular and systemic levels. Having seen hundreds of these injuries as an emergency physician, I know that the fact that you have a ‘normal CT’ does NOT mean there is no brain injury.

🛡 A Preventive Strategy: Building Brain Resilience

At Dignity Integrative, we emphasize baseline supplementation for athletes in high-risk sports. These foundational nutrients create a physiological buffer, strengthening the brain’s ability to recover from sub-concussive impacts and reducing post-injury severity.

Core Preventive Supplement Plan

Supplement	Purpose	Suggested Daily Dose
Omega-3s (EPA/DHA)	Supports brain membrane health, reduces inflammation	1–2 grams/day
Magnesium Threonate	Crosses the blood-brain barrier, supports focus & memory	200–400 mg/day
Multivitamin (with B-Complex + Vitamin D)	Provides essential micronutrients for recovery & neurological resilience	Per label (typically 1 daily)
Vitamin D3 (if not included above)	Supports immune and neurological health	1,000–2,000 IU/day (monitor levels)

These nutrients help modulate inflammation, support neuronal repair, and maintain gut-brain axis integrity—critical systems under strain in contact sports.

⚠️ Post-Injury Protocol: Immediate Action, Informed Recovery

If a concussion or suspected head injury occurs, a proactive recovery plan can reduce long-term damage and accelerate healing.

Key Recovery Priorities:

• Brief cognitive and physical rest (24–48 hours)

• Gradual return to activity as tolerated, per CISG & CDC guidelines

• Hydration, sleep, and nutrition optimization

• Targeted supplementation to reduce neuroinflammation, restore ATP, and promote neurodegeneration

  
  

🧬 According to the 2022 Concussion in Sport Group (CISG) consensus statement and the CDC’s “Return to Learn” guidelines, prolonged cognitive rest is not beneficial for most mild TBIs. Instead, early, gradual reintroduction of cognitive and light physical activity is linked to faster recovery and better outcomes, provided symptoms do not worsen.

Supplement Protocol Post-Concussion

Supplement	Phase	Duration	Suggested Dose	Benefit
Omega-3s (EPA/DHA)	Immediate	4–8 weeks	2–4 grams/day	Brain membrane repair, anti-inflammatory
Curcumin (BCM-95/liposomal)	Immediate	2–4 weeks	500–1,000 mg twice daily	Potent anti-inflammatory, antioxidant
Magnesium Threonate	Immediate	4–12 weeks	200–400 mg/day	Reduces excitotoxicity, supports cognition
N-Acetyl Cysteine (NAC)	Immediate	2–6 weeks	600–1,200 mg twice daily	Replenishes glutathione, reduces oxidative stress
Vitamin D3	Immediate	6–12 weeks	2,000–5,000 IU/day	Immune and neuroprotection
Creatine Monohydrate	Recovery	4–8 weeks	3–5 grams/day	Restores ATP and supports brain energy metabolism
CoQ10 (Ubiquinol)	Recovery	4–8 weeks	100–300 mg/day	Mitochondrial and antioxidant support
B-Complex (Methylated)	Recovery	6–12 weeks	Per label	Neurotransmitter & energy support
Phosphatidylserine	Recovery	4–8 weeks	100–300 mg/day	Enhances brain cell communication
Lion’s Mane Mushroom	Recovery	6–12 weeks	500–1,000 mg/day	Supports nerve regeneration
Probiotics (multi-strain)	Support	4–8 weeks	5–20 billion CFU/day	Gut-brain recovery, immune support

As always, consult a qualified provider before initiating a supplement protocol, particularly in pediatric athletes.

⚖️ Informed, Not Fearful

Sports are one of the most powerful developmental tools we can offer young people—physically, emotionally, and socially. This article is not about fear. It’s about empowered, informed action. The data is clear: contact sports carry risk. But with smart preparation, real-time intervention, and recovery support, we can give our children the opportunity to thrive—both on the field and off it.

At Dignity Integrative, our mission is to support the whole athlete—body, mind, and gut. The brain is not a fixed asset. It can heal, adapt, and grow—when we treat it with respect and intention.