What Are Neurotransmitters and Why Should I Care if Mine are Healthy?

Welcome to Spring, the season of rejuvenation and fresh starts.

Do you know our moods, focus, sleep, and energy are all connected to something many people don’t think about daily?  What is this “something” getting too little attention? Neurotransmitters.

Understanding how neurotransmitters work and how nutrition supports them can make a big difference in overall health. Here’s how…

The Brain's Messengers

Neurotransmitters are chemical messengers that transmit signals throughout the body, much like a text message delivers information from one person to another.

They allow communication:

• Between nerve cells in the brain

• Between the brain and muscles

• Between the brain and the organs or glands

Your brain is the body's control center, and neurotransmitters help ensure that everything communicates properly.

When neurotransmitters are not balanced, it can affect many areas of health.

Many neurotransmitters are influenced by gut health, which is why diet plays such an important role.

Are we truly supporting healthy neurotransmitter function?

This is a critical question given today’s exposure to processed foods, chemical additives, pesticides, glyphosate, gluten-heavy diets, conventional dairy, and highly processed grains.

Here are some signs that your neurotransmitters might be not be functioning optimally:

• Mood changes

• Fatigue or low energy

• Brain fog

• Poor focus

• Sleep issues

• Memory concerns

• Digestive problems

Key Neurotransmitters and Their Roles

Chances are you've heard more than one of these words. But do you know what they do and why they're so important to good health?

Dopamine supports motivation, pleasure, memory, focus, decision-making, and sleep.

Serotonin influences mood, emotional well-being, digestion, sleep, and social behavior.

Acetylcholine is important for muscle movement and memory.

GABA is a calming neurotransmitter that helps reduce anxiety and stabilize mood.

These messengers play major roles in how we think, feel, and function every day.

The Nutrition Connection

Many neurotransmitters are derived from amino acids, the building blocks of proteins.

Unfortunately, modern diets are often low in essential amino acids needed to support proper neurotransmitter production.

High-quality protein sources help provide these amino acids, including:

Meat

Fish

Eggs

Dairy

Legumes

Many people today follow plant-based or vegan diets, which can sometimes make it harder to obtain certain amino acids without careful planning.

From my personal experience, I’ve followed many different dietary approaches over the years. At one point in my life, when my health was at its lowest, I was eating mostly a raw vegan diet. A doctor once told me something that changed my perspective and my health journey.

Since then, I’ve focused on balance. While I still eat plenty of vegetables, I now include 4–6 ounces of protein with each meal to better support my body.

Amino Acid Support

Nutrition is one option for amino acid support.  Amino acid supplementation is also beneficial. I personally like and recommend PerfectAmino, which is available as:

Drinks

Bars

Capsules

This can help support your body's amino acid needs. However, amino acids also require cofactors and nutrients for the body to properly use them, including:

Vitamins

Minerals

Enzymes

A wide variety of whole foods

That’s why diet variation is so important. I recommend eating seasonal, fresh, organic, and locally sourced foods when possible.

Foods That Help Support Neurotransmitters

Dopamine-Supporting Foods

Turkey

Fish

Eggs

Dairy products

Legumes

Organic wheat (preferably non-U.S. grown)

Watermelon

Tomatoes

Olive oil

Acetylcholine-Supporting Foods

Egg yolks

Turkey

Beef

Liver

Salmon

Legumes

Oranges

Strawberries

Brussels sprouts

Serotonin-Supporting Foods

Turkey

Oats

Legumes

Spinach

Cabbage

Tomatoes

Onions

Cherries

Kiwi

GABA-Supporting Foods

Tomatoes

Raw spinach

Potatoes

Sweet potatoes

Cruciferous vegetables

Mushrooms

Lentils

Organic wheat (non-U.S. grown)

Barley

Rice

Nuts

Change is More and More is Good

Looking at these lists, you can see why I always talk about diet variation.

Eating the same foods every day might limit the nutrients your body receives. Instead, try to include:

Different colors of fruits and vegetables

A wide variety of foods

Seasonal ingredients throughout the year

I often recommend The Three-Season Diet by John Douillard about this topic.

I hope this was helpful!

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