Your body needs nutrients from a well-balanced diet to perform physiological functions. Your brain requires certain nutrients to produce neurotransmitters, which are chemicals that allow communication between neurons. Your body is unable to produce most of the nutrients needed to synthesize neurotransmitters, so they most come from food. Consuming protein-rich foods is critical to healthy and effective brain chemical transmission, since neurotransmitters primarily comprise amino acids, which make up protein. Consult your doctor first if you are considering changing your diet to improve neurotransmitter health.
Tryptophan
Tryptophan is a nutrient found primarily in meat, eggs, milk and milk products. Your body uses tryptophan to manufacture the neurotransmitter serotonin. Serotonin is most commonly known for its influence on your mood and sense of well-being. Consuming foods rich in tryptophan provides your brain with what it needs to make this feel-good chemical. A diet deficient in tryptophan affects your serotonin levels. Reduced serotonin levels are commonly associated with low mood and depression.
Tyrosine
Tyrosine is commonly known for its role in metabolic health, because your thyroid uses it to make hormones. However, tyrosine's other equally critical role is in the production of norepinephrine, a neurotransmitter that modulates energy, motivation and drive. It helps you get out of bed each morning and face your day with vigor. Naturally, low norepinephrine levels cause the opposite: fatigue and low motivation. You get tyrosine from legumes, fish, meat and milk.
Phenylalanine
Perhaps you are familiar with phenylalanine from warnings on diet soda containing aspartame. This warning is only for individuals with a rare metabolic abnormality that prevents them from properly absorbing phenylalanine. Your body needs this amino acid to manufacture the neurotransmitter dopamine, which modulates your emotional response and perception of pleasure. A dopamine release is commonly attributed to the additive quality of activities such as gambling. Beets, soybeans, grains, eggs and almonds are phenylalanine-rich.
B Vitamins
B vitamins play an important role in nervous system health as cofactors needed along with amino acids to produce neurotransmitters. There are eight B vitamins that make up what is known as the B complex. These are folate, biotin, niacin, pantothenic acid, thiamine, riboflavin, pyridoxine and cobalamin. B vitamins are found in a wide variety of foods, including meats, fish, avocado, bananas, peanut butter, soybeans and spinach. Cobalamin, known as B-12, is found mainly in animal-derived foods.
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