Brain Messengers: What to Know About Neurotransmitters and Nutrition for Their Balance

October 08, 2025

Your brain is constantly buzzing with conversation.  Every thought you form, every memory you store, and the emotions that fill your day are made possible by tiny brain chemical messengers called neurotransmitters.1  These messengers carry signals across trillions of connections between neurons.2  When neurotransmitter levels are balanced, brain communication flows smoothly — you feel motivated, you sleep well, and you think clearly.  However, when these brain chemicals become imbalanced, problems with mood, memory, sleep, and even movement can occur. 

In this article, we’ll explore what neurotransmitters are, how they work, the key types you should know — such as dopamine, serotonin, GABA, acetylcholine, and glutamate — and why maintaining neurotransmitter balance is a critical part of lifelong cognitive function.  We’ll also review their origins, what drives their production, and the lifestyle and nutritional strategies that help enhance resilience in your brain’s communication system. 

What Are Neurotransmitters? 

Neurotransmitters are chemical messengers that allow your brain cells (neurons) to communicate.  The process is like a relay race: an electrical impulse in one neuron triggers the release of neurotransmitters, which cross the synapse (gap between cells) and bind to receptors on the next neuron, passing along the message like a baton.  This rapid-fire communication is what enables you to think, feel, move, and remember.  Without neurotransmitters, your brain’s extensive network of connections would sit idle. 

Interestingly, neurotransmitters don’t just originate in the brain.  Some are produced in the gut, where trillions of microbes (bacteria) influence the same brain chemicals that shape mood and cognition.3  In fact, the overwhelming majority of serotonin in the body originates in the gut, further highlighting the gut-brain connection and the importance of choosing foods that nourish both body and brain.4

The Foundational Five: Key Neurotransmitters to Know 

While there are at least 100 known neurotransmitters, five stand out as especially important for brain function and healthy aging. 

Dopamine: Motivation and Reward 

Dopamine, often referred to as the "feel good hormone," is essential for motivation, reward, and movement.  Low dopamine levels can contribute to mood disorders and motor difficulties, as seen in conditions like Parkinson’s disease, and high levels can lead to restlessness, impulsivity, and anxiety.5  Meanwhile, a body in dopamine balance will feel generally happy and driven to pursue goals.6 

Serotonin: Mood Balance 

Serotonin plays a vital role in regulating mood, sleep, and appetite.  As a result, imbalances in serotonin levels are linked to depression, anxiety, and sleep disorders.7  However, when serotonin levels are in balance, you are likely to experience contentment and happiness — hence its nickname as the "happy hormone."6

GABA: Relaxation and Calm 

Gamma-aminobutyric acid (GABA) serves as the brain’s primary calming neurotransmitter.  Insufficient GABA can contribute to stress, anxiety, and insomnia, while normal levels prevent overstimulation and encourage relaxation.6 

Acetylcholine: Learning and Memory 

Acetylcholine is essential for learning, memory, and attention.  Declines in acetylcholine levels are strongly linked to Alzheimer’s disease and age-related cognitive decline.8  Too much acetylcholine can impact how you remember events, such as causing you to pay more attention to negative and stressful moments.9  A healthy balance will help you retain information more easily, maintain focus, and preserve overall brain function.6

Glutamate: Excitation and Learning 

Glutamate is the brain’s most abundant excitatory neurotransmitter and is critical for learning and synaptic signaling.  However, excessive glutamate can overstimulate neurons and contribute to neurotoxicity, particularly in conditions like Alzheimer’s disease.10  Balanced glutamate supports optimal cellular energy and maintains proper neural communication.6

The Lifelong Impact of Neurotransmitter Balance 

When neurotransmitter levels are balanced, life feels good: you can focus, sleep deeply, properly respond to stress, and adapt to challenges.  This balance also supports neuroplasticity — the brain’s ability to form new connections and protect against decline. 

But with age, neurotransmitter production and receptor sensitivity naturally decline.  While deficiencies can impair your stress response and worsen sleep, excessive levels can impact your memory recall and cause overstimulation.  Imbalances are unsurprisingly linked to conditions like Alzheimer’s, Parkinson’s, depression, anxiety, and dementia.11,12  On the other hand, neurotransmitters in balance enable cognitive prowess, emotional stability, and long-term brain resilience.  

Building Blocks of Neurotransmitters 

Neurotransmitters aren’t spontaneously created — they are made from raw materials the body must supply.  Nutrients from your diet serve as building blocks for these critical brain chemicals. 

Here’s a quick overview of how the five foundational neurotransmitters are constructed and which nutrients support them:13 

Neurotransmitters are naturally produced in the body, but daily nutrition, movement, and healthy habits are essential to activate and support their function.  By fueling these chemical messengers with the right nutrients and lifestyle choices, we help maintain balance, protect signaling pathways, and build a resilient foundation for lifelong brain health. 

Nutritional Support for Proper Neurotransmitter Function 

Supporting neurotransmitters begins with what we eat.  A well-balanced diet enables these messengers to function effectively, ensuring our brains operate at their best. 

  • Omega-3 fatty acids support dopamine and serotonin signaling, while also protecting neuronal membranes.14 

    • Found in fatty fish (salmon, herring, sardines, mackerel), flaxseeds, chia seeds, and walnuts. 

  • Vitamin D enhances the effectiveness of dopamine, serotonin, and GABA.15 

    • Found in fortified dairy, egg yolks, mushrooms, and fatty fish; also from sunlight exposure, of course! 

  • Magnesium and B vitamins are cofactors for neurotransmitter production, regulating GABA activity and supporting stress resilience.16,17 

    • Found in leafy greens, whole grains, beans, lentils, nuts, and seeds. 

  • Polyphenols & flavonoids are plant-based bioactive compounds that protect neurons and enhance neurotransmitter signaling.  Extra virgin olive oil (EVOO) is a polyphenol-rich source that has been shown to benefit brain health.18,19 

    • Found in berries, citrus, green tea, dark chocolate, and extra virgin olive oil. Check out our polyphenol-rich EVOO here.  

  • Overall, dietary patterns, such as the Mediterranean and MIND diets, emphasize foods rich in these essential nutrients for maintaining brain health and optimal neurotransmitter balance.  Some resources to help you learn more about these: 

    • Explore our collection of Mediterranean and MIND diet recipes here! 

To begin learning how to include more of these powerful brain foods and their nutrients in your everyday meals, with recipes, shopping lists, meal plans, and more, download our FREE 18-page Mediterranean Eating e-guide below.



Lifestyle Habits for Reinforcing Healthy Cognition 

Beyond nutrition, lifestyle factors strongly influence neurotransmitter production, signaling, and brain resilience, especially as we age.  

  • Regular exercise provides a dopamine and serotonin boost, supporting mood and motivation.20 

    • Aim for at least 150 minutes of moderate-intensity activity (such as brisk walking, cycling, or hiking) per week. 

  • Quality sleep helps restore neurotransmitter balance, which in turn aids in consolidating memory and learning.21 

    • Adults need 7-9 hours of quality sleep each night for optimal brain recovery. 

  • Stress management practices, such as yoga and meditation, increase GABA and reduce cortisol levels.22 

    • Even 10-15 minutes a day of mindful breathing, meditation, or gentle yoga can make a difference. 

  • Cognitive engagement and social activity stimulate pathways for dopamine, serotonin, and acetylcholine, keeping the brain adaptable and resilient.23 

    • Try learning a new skill or scheduling regular time with friends. 

RELEVATE and Rebalance 

Even with a healthy diet, it can be challenging to obtain enough of the nutrients your body and brain need every day.  RELEVATE combines important nutrients like magnesium, omega-3s, vitamin D, and a spectrum of polyphenols and flavonoids to help reinforce neurotransmitter function and support lifelong brain resilience. 

Learn more about RELEVATE and the nutrients that help support brain health here. 

Everyday Choices, Lifelong Impact 

Neurotransmitters are the letters and words that make up the brain’s language.  They shape memory, mood, sleep, and cognitive resilience.  Fortunately, through simple daily habits, such as eating nourishing meals, exercising often, obtaining quality sleep, and managing stress, you can protect these messengers and keep your brain communicating clearly for years to come. 

References

1. Teleanu, R. I. et al. Neurotransmitters—Key Factors in Neurological and Neurodegenerative Disorders of the Central Nervous System. Int J Mol Sci 23, 5954 (2022). 

2. Sheffler, Z. M., Reddy, V. & Pillarisetty, L. S. Physiology, Neurotransmitters. (StatPearls, Treasure Island, FL, 2023). 

3. Mittal, R. et al. Neurotransmitters: The Critical Modulators Regulating Gut–Brain Axis. J Cell Physiol 232, 2359–2372 (2017). 

4. Appleton, J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas) 17, 28–32 (2018). 

5. Speranza, L., Miniaci, M. C. & Volpicelli, F. The Role of Dopamine in Neurological, Psychiatric, and Metabolic Disorders and Cancer: A Complex Web of Interactions. Biomedicines 13, 492 (2025). 

6. Neurotransmitters. Cleveland Clinic (2022). 

7. Lin, J. et al. Latest updates on the serotonergic system in depression and anxiety. Front Synaptic Neurosci 15, (2023). 

8. Huang, Q., Liao, C., Ge, F., Ao, J. & Liu, T. Acetylcholine bidirectionally regulates learning and memory. Journal of Neurorestoratology 10, 100002 (2022). 

9. Mineur, Y. S. & Picciotto, M. R. The role of acetylcholine in negative encoding bias: Too much of a good thing? European Journal of Neuroscience 53, 114–125 (2021). 

10. Wang, R. & Reddy, P. H. Role of Glutamate and NMDA Receptors in Alzheimer’s Disease. Journal of Alzheimer’s Disease 57, 1041–1048 (2017). 

11. Yang, Z., Zou, Y. & Wang, L. Neurotransmitters in Prevention and Treatment of Alzheimer’s Disease. Int J Mol Sci 24, 3841 (2023). 

12. Zhou, Z. D., Yi, L. X., Wang, D. Q., Lim, T. M. & Tan, E. K. Role of dopamine in the pathophysiology of Parkinson’s disease. Transl Neurodegener 12, 44 (2023). 

13. Briguglio, M. et al. Dietary Neurotransmitters: A Narrative Review on Current Knowledge. Nutrients 10, 591 (2018). 

14. Healy-Stoffel, M. & Levant, B. N-3 (Omega-3) Fatty Acids: Effects on Brain Dopamine Systems and Potential Role in the Etiology and Treatment of Neuropsychiatric Disorders. CNS Neurol Disord Drug Targets 17, 216–232 (2018). 

15. Raza, M. L., Hassan, S. T., Jamil, S., Fatima, W. & Fatima, M. Nutritional interventions in depression: The role of vitamin D and omega-3 fatty acids in neuropsychiatric health. Clinical Nutrition 45, 270–280 (2025). 

16. Maier, J. A. M., Locatelli, L., Fedele, G., Cazzaniga, A. & Mazur, A. Magnesium and the Brain: A Focus on Neuroinflammation and Neurodegeneration. Int J Mol Sci 24, 223 (2022). 

17. Calderón‐Ospina, C. A. & Nava‐Mesa, M. O. B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS Neurosci Ther 26, 5–13 (2020). 

18. Rebas, E., Rzajew, J., Radzik, T. & Zylinska, L. Neuroprotective Polyphenols: A Modulatory Action on Neurotransmitter Pathways. Curr Neuropharmacol 18, 431–445 (2020). 

19. Singla, R., Kamboj, S., Duvey, B. K., Bhargava, A. & Chaudhary, J. Flavonoids and anxiety: decoding their role in brain function and pathophysiology. Med Drug Discov 27, 100214 (2025). 

20. Alizadeh Pahlavani, H. Possible role of exercise therapy on depression: Effector neurotransmitters as key players. Behavioural Brain Research 459, 114791 (2024). 

21. National Institute of Neurological Disorders and Stroke. Brain Basics: Understanding Sleep. U.S. Department of Health and Human Services, National Institutes of Health (2025). 

22. Krishnakumar, D., Hamblin, M. R. & Lakshmanan, S. Meditation and Yoga can Modulate Brain Mechanisms that affect Behavior and Anxiety- A Modern Scientific Perspective. Anc Sci 2, 13 (2015). 

23. Batten, S. R. et al. Dopamine and serotonin in human substantia nigra track social context and value signals during economic exchange. Nat Hum Behav 8, 718–728 (2024). 

 

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