The nerve cells in your brain, also called neurons, produce chemicals known as neurotransmitters to carry the electrical impulses across the gap between nerve cells. Normal brain function requires a delicate balance between the different types of chemicals. Doctors theorize that mental conditions such as depression and anxiety occur due to chemical imbalances. The cause of the chemical imbalance often remains unknown, but nutrition plays a role in maintaining chemical balance.
Types of Neurotransmitters
Some neurotransmitters produce excitatory responses, meaning that they activate nerve responses, while others produce inhibitory responses, meaning that they inhibit the action of the nerve. Acetylcholine, an excitatory chemical, stimulates muscle movement. Norepinephrine, also known as noradrenaline, is another excitatory chemical that readies your body for high alert and increases heart rate and blood pressure. Serotonin, classified as an inhibitory chemical, affects your mood and emotions. Dopamine, another inhibitory chemical that blocks nerves from firing, functions in the brain reward centers.
Early Studies
The relationship between neurotransmitters and nutrition has been a topic of research for decades. As far back as 1983, research published in “Orthomolecular Psychiatry” reveals the link between consuming dietary sources of amino acids, the precursors for the chemicals in the brain, and the level of the chemicals in the brain.
Serotonin and Tryptophan
Your brain needs the amino acid tryptophan to produce serotonin. Scientists classify tryptophan as an essential amino acid because your body cannot produce it; instead, you must consume tryptophan through dietary protein sources. In addition, research published in the August 2000 issue of the “American Journal of Clinical Nutrition” reports that consuming carbohydrates increases the amount of tryptophan available to the neurons in the brain, therefore increasing the amount of serotonin. Failing to consume foods that provide the amino acid tryptophan, such as animal proteins that contain all the essential amino acids, along with a balance of carbohydrates could result in a decrease in serotonin levels and lead to a chemical imbalance in the brain. Consuming foods rich in vitamins B-1, B-3 and B-6 and folic acid support the conversion of tryptophan into serotonin.
Tyrosine for Balance
The intake of the amino acid tyrosine can affect levels of the neurotransmitters norepinephrine and dopamine. Eating animal proteins, such as meat and dairy products, provides the tyrosine your brain needs to produce norepinephrine and dopamine. The Franklin Institute reports that your brain needs other nutrients, including vitamins B-3 and B-6, folic acid, vitamin C, iron and copper in order to convert tyrosine into these important chemicals. The connection between the foods you eat and brain function shows that food fuels not only your body but also your mind.
References
- University of Washington: Neurotransmitters and Neuroactive Peptides
- Shippensburg University; General Psychology – Neurotransmitters; Dr. GeorgeBoeree
- “Orthomolecular Psychiatry”; Neurotransmitters and Nutrition; Elsa Colbey-Morely; 1983
- “American Journal of Clinical Nutrition”; Serotonin and Central Nervous System Fatigue – Nutritional Considerations; M. Davis, et al.; August 2000
- “Physiology and Behavior”; Tyrosine Prevents Effects of Hypothermia on Behavior and Increases Norepinephrine; H.R. Lieberman, et al.; January 2005
- The Franklin Institute: The Human Brain
