Neurotransmitters are chemicals that nerve cells use to communicate with nearby nerve cells. Neurotransmitters must jump spaces called synapses to reach each other. Once the chemicals have made the jump, they are received by receptors on the other nerve cells. Neurons, or nerve cells, are the basic units in the nervous system and require certain nutrients for optimum health and function.
Precursors
Neurotransmitters need various precursors, or starter materials, to reproduce. If your diet is deficient in these precursors, your brain cannot produce sufficient neurotransmitters. Mental disorders occur as a result of the deficiencies. Starter nutrients include triptophan that's used to make serotonin and is found in eggs, milk, cheese, bananas and meat. Glutamic acid makes glutamate available through potatoes and flour. Dopamine requires phenylalanine to produce, which you get from eating soybeans, eggs, beets, almonds, meat and grains.
Fat
Healthy fats help to form the connectors that neurotransmitters need to communicate effectively. Lipids, or fatty acids, are necessary for proper brain function. Insufficient levels of fat in your body can lead to vision problems, cause motor problems and difficulty learning. Fat deficiencies can lead to a lack of motivation and affect the production of serotonin and dopamine in the frontal cortex. Fatty acids also influence the use of glucose in the neurotransmitters. A diet rich in omega-3 fatty acids such as olive oil, nuts and fish helps to maintain sufficient fat levels.
Minerals
The body does not naturally make all the necessary minerals and vitamins you need for maximum brain health, so you must get them from your diet. A lack of sufficient iron in your blood causes anemia, which leads to insufficient glucose production. Iron that's found in corn, beans, rice and animal products is a common dietary deficiency, according to the University of Washington. Low levels of zinc can lead to hallucinations, depression and a loss of taste and smell. Brain defects can occur in your fetus if you have a lack of zinc during pregnancy. Some of the best sources of zinc are eggs, oysters, shrimp and lobster.
Vitamins
Vitamins help to build enzymes, important for neurotransmitter functioning. Without sufficient vitamin B-1 for example, you may experience loss of motor coordination because the vitamin protects the sheath of the neurons. B-2 deficiencies can lead to peripheral nerve damage and lack of B-3 vitamins leads to a host of mental disorders, including depression, paranoia, confusion and mania. The B vitamins are found in beef, yogurt and fortified cereals. Vitamin E is an important nutrient for neurotransmitter health because it affects the nerve supply to the muscles and your peripheral nerves. You can get sufficient vitamin E by consuming wheat germ, milk and corn oil.
