Nutrients for Neurotransmitter Balance & Brain Health

Neurotransmitters are chemical messengers that help your brain and body communicate. They play a major role in everyday functions—from mood and motivation to sleep, energy, and focus.

Neurons don’t physically touch one another; there’s a tiny space between them called a synapse. Neurotransmitters cross this gap, delivering messages that help regulate everything from breathing to digestion to emotional responses.

And here’s a key functional nutrition connection: neurotransmitters are made from amino acids, vitamins, and minerals.

So when the body doesn’t have the nutrients it needs, neurotransmitter balance can shift.

Why Neurotransmitters Matter?

Neurotransmitters influence:

• Mood & emotional stability

• Sleep quality & circadian rhythm

• Cognitive function & memory

• Focus & motivation

• Appetite & cravings

• Energy levels & metabolic rhythms

When neurotransmitters are balanced, the brain and body communicate efficiently. When they're imbalanced, you may notice mood changes, brain fog, fatigue, sleep challenges, stress sensitivity, or fluctuations in appetite and cravings.

What Can Disrupt Neurotransmitter Balance?

Modern life puts a lot of stress on the nervous system. Neurotransmitter changes can be influenced by:

• Chronic or stress that lasts longer than usual

• A lack of sleep

• Nutrient-deficient diets

• Excess caffeine, alcohol, or sugar

• Highly processed foods

• Gut imbalances

• Genetic factors

• Overtraining without recovery

Functional medicine always asks: what caused the imbalance?
Supporting neurotransmitter health often starts with nourishing the nervous system and restoring foundational habits like sleep, nutrition, and stress resilience.

Types of Neurotransmitters

There are two primary groups:

Excitatory Neurotransmitters

These support alertness, drive, and mental energy:

• Dopamine

• Epinephrine

• Norepinephrine

Inhibitory Neurotransmitters

These support calm, relaxation, and emotional regulation:

• Serotonin

• GABA (gamma-amino-benzoic acid)

The goal is balance — steady energy paired with grounded calm.

The Sleep-Neurotransmitters Connection

Sleep is where the brain:

• Restores & detoxifies

• Rebuilds tissue & neural connections

• Balances neurotransmitters

• Regulates cortisol & stress response

When sleep is disrupted, you might notice:

• Depression, low mood, irritability

• Trouble concentrating

• Fatigue or energy dips

• Cravings (especially carbs/sugar)

• Weight gain

• Increased stress reactivity. A lack of sleep paired with stress also really effects your adrenal glands.

Sleep isn’t just rest — it’s neurological repair time.

In a study with 44 college students, eating a diet high in sodium, saturated fat, and calories correlated with a negative mood, even as much as two days later. The dietary pattern corresponding with a more positive mood included consuming fewer calories, less saturated fat, and reduced sodium.

Nutrients That Support Calm and Restorative Sleep

Sleep routines, evening nutrition, and calming nutrients can support natural sleep cycles and nervous system balance.

These nutrients are traditionally used to prepare the brain and nervous system for healthy, restful sleep patterns.

• Valerian

• Skullcap

• Gamma Oryzanol

• Chamomile

• L-Theanine

Amino acids & compounds that play a role:

• 5-HTP – precursor to serotonin, supports calm pathways

• Melatonin – supports circadian rhythm & sleep onset

• Herbs such as Valerian, Skullcap, Gamma Oryzanol, Chamomile, and L-Theanine support a calm, peaceful, relaxed brain and nervous system. These nutrients can prepare the brain and nervous system for healthy, restful sleep patterns.
• The amino acid 5-HTP is a direct precursor to the inhibitory neurotransmitter serotonin, which supports a relaxed, calming effect on the brain and nervous system.

• Melatonin is a naturally occurring hormone from the pineal gland that supports deep, restful sleep, healthy sleep cycles and circadian balance.

Serene Dreamz is a great sleep-support product.

The Gut-Brain Connection

About 90–95% of serotonin and a significant portion of dopamine and GABA are produced in the gut.

The gut has its own nervous system, often called the enteric nervous system or “second brain.”

Gut health influences brain health through:

• Neurotransmitter production

• Vagus nerve signaling

• Immune & inflammatory pathways

Foundational takeaway: Having optimal neurotransmitter levels is absolutely dependent on the health of your gut, so take steps to improve your diet.

Additional Nutrients That Support Brain Health and Neurotransmitter Pathways

There are many nutrients essential to the synthesis and regulation of neurotransmitter levels, brain health, mental focus, and physical energy.

• Phosphatidylserine (PS), found in high concentrations in the brain, is important for healthy brain cell membranes and stress resilience. Studies have shown supplementing with PS can support cognitive function and memory, in part by supporting a healthy brain and nervous system response to the stress hormones.
• Amino acids provide the building blocks for neurotransmitters and are crucial for neurotransmitter balance — prioritize daily protein.
• N-Acetyl-L-Tyrosine is an amino acid that supports healthy levels of the excitatory neurotransmitter dopamine, involved in motivation & focus. It also impacts the excitatory neurotransmitters nor-epinephrine and epinephrine.
• Acetyl-L Carnitine (ALC) supports brain energy metabolism and learning pathways. It also supports healthy levels of the excitatory neurotransmitter dopamine, which, as a result, can support healthy focus, concentration, clarity of thought, and energy.
• Phosphatidylcholine (PC) and DMAE support healthy brain and nervous cell membranes, heart health, and the muscular system. PC and DMAE are precursors to the neurotransmitter acetylcholine, which can function both as an excitatory and inhibitory neurotransmitter. Acetylcholine is essential for the proper balance of the excitatory and inhibitory neurotransmitters.
• Taurine is a naturally occurring sulfonic acid that supports brain and nervous system health by supporting a healthy mineral balance, as well as a balanced response to the stress hormones. Check out all of taurine's unknown health benefits.
• Glutamine is an amino acid that can support the inhibitory neurotransmitter GABA and also positively affects the part of the brain responsible for sugar cravings and other fast-acting carbohydrates.
• The herbal extract Gingko Biloba supports healthy blood flow to the brain, supports overall circulatory health, supports healthy brain function, and also supports healthy responses to excessive oxidative, free radical activity, especially in the brain and nervous system.

Like every other part of your body, your brain needs good nutrition to perform at its best. Brain health and mental focus can be supported by formulas with key ingredients known to be active components in proper brain function to help support optimal memory, focus and learning.

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Reference:

Hendy HM. Which comes first in food-mood relationships, foods or moods? Appetite. 2012 Apr;58(2):771-5.