Nutrition for Neurotransmitters: How Food Shapes Mood and Mental Clarity
Photo by Pablo Merchán Montes
Welcome to Part 1 of my Mental Health Awareness Month series — a 4-part exploration of the layers and nuances that shape how we feel each day.
We often think of mental health in terms of mindset or emotional resilience, but there’s so much more beneath the surface. My intention with this series is to help you uncover the physiological, emotional, and energetic foundations that impact your mood, motivation, and overall sense of wellbeing — so you can feel more supported, more grounded, and more connected to yourself from the inside out.
Because the truth is: mental health isn’t just in your head.
It’s in your body.
Your biology.
Your relationships.
Your nervous system.
Your environment.
There’s no one-size-fits-all solution. Therapy, medication, journaling, movement, and somatic tools can all play a valuable role — but true, long-lasting mental health rarely comes from one single solution.
It’s about creating an ecosystem that supports your entire being — physically, emotionally, and energetically.
And one of the most overlooked (but essential) layers of that ecosystem?
👉🏼 Your brain’s nutritional needs.
Because what you eat — and how your body absorbs and uses it — shapes the very chemistry behind how you feel, think, and cope.
How Nutrition Influences Brain Function
Your brain is managing a lot behind the scenes — regulating mood, helping you focus, processing thoughts, keeping you grounded, and responding to stress. And how well it can do all of that depends, in part, on how you’re fueling it.
You’ve probably heard of serotonin, dopamine, and GABA — these are neurotransmitters, or chemical messengers that influence your mood, clarity, motivation, and sense of connection.
They’re often talked about in the context of medication or mental health diagnoses. But what’s talked about far less is this:
Your body builds those neurotransmitters from the food you eat.
That means the nutrients you consume every day play a direct role in your brain’s ability to produce and regulate the very chemicals that help you feel calm, clear, and emotionally resilient.
So, what kinds of nutrients are we talking about? Let’s dive in!
Macronutrients: The Foundation of Nutrition
Let’s begin with one of the most foundational aspects of nutrition: the macronutrients — protein, fat, and carbohydrates. These are the nutrients your body needs in larger amounts (hence, “macro”), and they form the basis of how your brain is fueled and supported every single day.
Macronutrients aren’t just about calories — they’re your body’s primary source of energy. And that energy fuels everything from focus and memory to hormone balance and nervous system regulation.
Let’s take a closer look at how each one plays a role in your mental and emotional well-being:
Protein
Protein plays a vital role in brain health, alongside fats and carbohydrates, each of which supports mental well-being in different but equally important ways. You can find protein in foods such as eggs, poultry, grass-fed beef, lentils, tempeh, wild-caught fish, and full-fat dairy.
When protein gets digested, it’s broken down into amino acids, which are used to create neurotransmitters like serotonin and dopamine. For example:
The amino acid tryptophan (commonly found in turkey, eggs, salmon, tofu, and cheese) → becomes serotonin, your "feel good" neurotransmitter
The amino acid tyrosine (found in foods like chicken, turkey, salmon, eggs, soy products, and some nuts and seeds) → becomes dopamine, which supports motivation and focus
Fats
Healthy fats help build the structure of brain cells, support neurotransmitter signaling, and reduce inflammation. This is especially true for omega-3 fatty acids like DHA and EPA, which enhance communication between brain cells and support emotional regulation. Good sources of healthy fast include fatty fish (like salmon and sardines), walnuts, flaxseeds, chia seeds, avocado, and high-quality oils like olive or avocado oil.
Carbohydrates
Carbohydrates are your brain’s preferred fuel source — and they also play a key role in mood regulation. Complex carbs help tryptophan, an amino acid from protein, cross the blood-brain barrier so it can be converted into serotonin. This is one reason people on very low-carb or keto diets often report feeling emotionally flat, anxious, or disconnected. Sources of carbs include vegetables, oats, lentils, quinoa, and fruit.
Micronutrients: The Cofactors That Make It All Work
Once your macronutrients are in place, your brain also needs certain micronutrients — especially minerals like magnesium, iron, and zinc — to help convert food into neurotransmitters effectively.
Think of amino acids from protein as the raw materials, and these minerals as the tools and machinery your body uses to build what it needs.
Here are three key minerals that support mood chemistry:
Magnesium supports enzymes that help produce serotonin, dopamine, and GABA. It also calms the nervous system and regulates stress.
Iron is essential for dopamine production and supports oxygen delivery and energy metabolism in the brain.
Zinc plays a role in serotonin synthesis, modulates the stress response, and helps regulate the balance between excitatory and calming brain signals.
Without these nutrients, even the best therapy, journaling, or somatic practices can feel harder to integrate when your brain is undernourished.
Signs Your Brain Might Be Undernourished
If you’re not prioritizing a balance of protein, fat, and carbs at every meal… or you’re relying on highly processed foods that are high in calories but low in nutrients… or you’re generally under-eating due to dieting, restrictions, or stress… Your brain might not be getting the nutrients it needs, and that can show up as:
Anxiety or emotional reactivity
Mood swings or feeling “off”
Low energy or motivation
Brain fog or poor focus
This doesn’t mean nutrition is the only factor in mental health, but it’s often a missing foundation that helps everything else land — therapy, somatic work, even your capacity to follow through on other healthy habits.
How to Support Your Brain Through Food
You don’t need to overhaul your diet overnight. But these small steps can make a big impact:
Build meals around quality protein (eggs, grass-fed meat, legumes, wild-caught fish)
Include complex carbs and fiber (veggies, lentils, quinoa, oats, fruit)
Add healthy fats (olive oil, ghee, fatty fish, avocado)
Prioritize nutrient-dense whole foods over highly processed foods and industrial seed oils
Make sure you’re eating enough each day — your brain needs consistent fuel
Bringing It All Together
Your brain needs more than mindset. It needs nourishment.
Protein gives you the building blocks for neurotransmitters.
Carbs and fats help your body use them effectively.
Minerals like magnesium, iron, and zinc help those conversions happen.
If you’re trying all of the right things but still feeling off… it might be time to get honest with yourself and ask:
Is my brain truly getting the nourishment it needs to feel safe, steady, and supported?
If you're ready to explore a more integrative approach to mental health and energy, apply to work with me 1:1.
This information is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please visit www.alisonkeiper.com/disclaimer.