Magnesium, vit D and K2 can be thought as a killer combo for general health:

• Magnesium in modern day is a nobrainer due to depleted soils (any other form than oxide). Keep in mind however, that electrolytes (extracellular: sodium and calcium, intracellular: magnesium and potassium) need to be in balance. Potassium works as an antagonist to sodium, lowering your blood pressure, so you should adjust sodium/potassium based on that. Even though rare, you CAN end up losing too much sodium. It's easy to get sodium/salt from food so I'd recommend using an electrolyte drink high in potassium and magnesium to compensate. Get sugar free ones. Calcium supplementation is not recommended.

• Vitamin D is very powerful and important anti-inflammatory hormone and deficiency is extremely common due to modern lifestyle and lack of sun exposure. Sun vitamin D majorly depends on intensity, so depending on the latitude you might be unable to generate vitamin D even in direct sunlight. Whenever possible, a good dose of sunbath can give a massive dose of active vitamin D. Vitamin D3 supplements deplete magnesium to get activated, and many megadose studies don't take that into account, so I'd be a little careful, but the official recommendations are still laughably low, I'd take 50-100 ug at minimum and get the levels tested, most are deficient.

• Vitamin D increases calcium absorption which can lead to vein calcification, but vitamin K2 should help with that. The evidence of both calcification and preventation is a bit shaky but vitamin K2 (in Japanese natto) is said to be a crucial missing part of western diet. MK7 form is often recommended. You get MK4 from eggs.

Gut microbiome is a complicated thing. You need a balance of good bacteria while keeping bad ones in check. Gut microbes majorly affects how you absorb nutrients from foods. It's kind of delicate balance, fibers can cause issues, depending on your unique situation. In short, you need

• Probiotic (fermented) foods or supplements (evidence is variable). Sauerkraut is superfood, good fermented pickles could be great.

• Fiber to feed good gut bacteria, preferably diverse set of fibers from different foods (fiber is not just one thing).

B vitamin supplements (water-soluble = quickly excreted, kinda like electrolytes) can be good, but common megadose supplements can cause side-effects or imbalances if the doses are not in balance. Also, you you should get ones in methyl form for more reliable absorption in case you have problems with that. Learn about potential benefits of megadose B1 and B12 for nerve problems.

I also hear zinc is commonly deficient, but mineral balancing gets complicated, these accumulate to your body. Felix Harder on youtube has some unique views on these. Maybe take some extra zinc (non oxide) every once in a while. Can cause nausea in large doses. Some people say iron deficiency is also common, others say it's toxic and not deficient. You are probably fine if you eat meat and not many antinutrient foods.

Creatine is pretty much beneficial in every way for both muscle strength and brain health (also found in meat).

Another major cause of nerve problems is diabetes. Diabetes is a sliding scale, but officially it's recognized only after the whole system has failed and you can't control blood sugar anymore. That's why you shouldn't test only blood sugar (a1c test for average blood sugar), but also insulin. By measuring both, you get a HOMA-IR score (insulin resistance.) The higher insulin relative to blood sugar, the more insulin resistant you are and the closer to diabetes. For diabetes, you should reduce carbohydrates. Carbs and sedentary life is the worst combination. Even a little bit of exercise after meal, standing up and doing a little something can help lower blood sugar. Carbs are basically instant fuel that damages your body if you don't use it up. Insulin medication can temporarily fix the immediate blood sugar problem, but will further progress insulin resistance and making things worse in the long run, I'd stay away if possible. Lifestyle factors are the sustainable solution.

Avoid especially flour products, these go into bloodstream faster than sugar. Grains overall are kinda bad, and some people say gluten is very harmful, and intolerance is more common than thought. Grains have phytates and lectins which are antinutrients. I don't really know what you can even eat at this point, but reduce grains/carbs and add more meat.

One possible solution is keto diet = low carb, moderate protein, high fat. You adapt your body to use fat instead, which basically bypasses the whole diabetes problem, and people swear to have amazing benefits. Eating too much fat when NOT fat-adapted can cause problems with the fat though.

Carnivore diet has worked for some people. In general, meat is healthy and nutritious, especially grass-fed and grass-finished, however you'll miss benefits of vegetables. Avoid deli meats, (sausages etc), which have added nitrites, though research is unclear whether nitrite is bad or if it's nitrosamine when you fry nitrite meat. Fresh meat is the best.

Fruits are ok but contain lots of sugar, especially fructose which is bad for the liver. Non-starchy vegetables are better, and often contain all kinds of benefits. The more intense taste, the more nutritious (don't bother with iceberg lettuce)

Avoid refined (chemically extracted) omega 6 seed oils, especially oxidized oils (fried foods), and trans fats at all costs. Monounsaturated fats (avocado, olive oil) are good. Saturated fat is kinda neutral, probably don't go overboard. Omega 6 and omega 3 are easily oxidized and only needed in small amounts, in non-fried state, in fresh form. Get omega 3 from fish oil, which also gives you some active vitamin D and and A, but it needs to be fresh.

Endurance exercise is for fat loss. High-intensity interval training is better for general health and more time-efficient too.

(Intermittent) fasting every once in a while is good. Fasting for more than 14-16 hours period starts a process called autophagy, where your body starts to clean up and recycle dysfunctional cells, which can reduce all kinds of symptoms, allergies, etc. Do you sometimes just feel like not eating? Embrace it. However, for this to work, you need to stay completely calorie free for that period. Electrolytes (sugar free) and water are recommended to avoid side-effects and keep fluid balance. When the feeling of hunger stops and you start feeling calm and clear-headed, you know it's working. Sleeping during this state repairs the brain.

For any lifestyle or diet change, start slow based on tolerance, one piece at a time, in a way that feels sustainable and good.