Dr. Voitenko was asked the following by a community member:

“I’ve heard that certain foods will help increase neurotransmitter levels in my brain and gut. If I don’t get enough of those foods, will the neurotransmitters be shared or will one organ take everything?”

Neurotransmitters are involved in many functions at various sites while the gut and the brain are a big part of the whole picture. Healthy organs produce the amount of neurotransmitters based on this organ’s requirements and individual biochemistry. If there is a deficiency of nutrients from poor diet, there will be an overall imbalance of neurotransmitters in the body.
 Neurotransmitters are biochemicals that have different effects on the various organs depending on where they are produced. All of the major neurotransmitters (except acetylocholine) are made from amino acids with the help of minerals, vitamins and other nutrients.
For example, some amino acids come from foods. Some amino acids are made in the body. Some are converted from other amino acids. If we don’t have sufficient supply of amino acids we may lack components essential for the production of neurotransmitters in the brain and in the gut.  Protein is a food source of amino acids. Good food sources of protein are pea, beans, game, lamb.
 Vitamins and minerals act as cofactors and coenzymes in the production and utilization of neurotransmitters. They come from many fruits and vegetables.
 Healthy fats, such as fish oil, improve the sensitivity and function of neurotransmitter receptors, particularly dopamine, responsible for such brain functions as problem solving and attention.
 Some foods are more dense in nutrients that others. For example, eggs provide nutrients necessary for the production of acetylcholine, dopamine and serotonin, i.e. major neurotransmitters in the brain and in the gut. Eggs are also high in B vitamins that act as co-factors in many reactions in the body. Eggs contain cholesterol essential for the machinery that triggers the release of neurotransmitters. According to the study published in the February issue of the journal Proceedings of the National Academy of Sciences, cholesterol increased neurotransmitter function by five times.
Poor food choices, such as processed foods abundant in the Standard American Diet, will result in nutrient deficiencies. Deficiency of amino acids, vitamins, minerals and other nutrients will affect both the gut and the brain. Furthermore, the dysfunction of the gut will result in nutrient deficiencies due to poor absorption and poor delivery to the brain. If the brain is not functioning well, it will initiate cravings for foods to compensate for imbalances.
 Making healthy food choices is a good start on the way to the healthy gut and healthy brain. For top and long lasting performance you need good fuel.
 

Originally printed in the Nutrition & Mental Health newsletter of the ISF (Spring 2009). To visit archives.