Scientists often refer to the gut as your second brain.1 This isn’t just a catchy phrase—it’s a crucial concept for understanding overall health and well-being.
Research shows that gut health significantly impacts mental health. A balanced gut produces neurotransmitters—chemical messengers that help control your mood, manage stress, and maintain focus.2 However, inflammation and imbalances, such as dysbiosis, can disrupt neurotransmitter production, contributing to mood disorders like depression and anxiety.3, 4
How Your Gut Influences Your Mood and Emotions
Your gut and brain communicate through the gut-brain axis, a powerful two-way communication system linking your digestive system to your brain. This network allows signals to travel back and forth, influencing your mood and emotions.5
Stress or anxiety can lead to stomachaches and other digestive issues, while a healthy gut can promote emotional balance and enhance mental health.6, 7 The gut-brain connection significantly impacts mood through through the production and regulation of neurotransmitters—chemical messengers that transmit signals between nerve cells.
Your gut hosts trillions of bacteria that help produce crucial neurotransmitters that regulate mood and emotions.8 When these gut bacteria are balanced, they effectively manage neurotransmitter levels, helping to improve mood, reduce stress, enhance attention, and support overall mental health.
However, imbalances in your gut microbiome can disrupt neurotransmitter levels and lead to mood disorders such as anxiety and depression. These imbalances can also cause problems like brain fog, poor concentration, fatigue, and high stress levels.9
4 Mood-Regulating Neurotransmitters Made By Your Gut
Your gut is more than just a part of your digestive system; it’s a powerhouse of mood regulation, producing key neurotransmitters that maintain emotional balance and mental well-being by regulating mood, stress levels, and overall mental health.
Serotonin
Your gut produces up to 95% of the body’s serotonin, which regulates mood, appetite, and sleep. Optimal amounts of this “feel-good” neurotransmitter help you feel happy, control your hunger, and ensure you get a good night’s sleep. Conversely, low levels of serotonin may contribute to mood disorders, including depression and anxiety.10-12
Dopamine
Dopamine is involved in reward and pleasure. Your gut helps regulate this neurotransmitter, which affects your mood by making you feel happy and motivated. Dopamine also boosts brain function, supports memory, and enables you to learn new information. When your gut microbiome stays healthy and balanced, it increases dopamine production, leading to greater pleasure and satisfaction. An imbalanced gut can disrupt dopamine production, leading to mood issues, decreased motivation, memory problems, and less satisfaction with life.13-15
Gamma-Aminobutyric Acid (GABA)
GABA helps calm your nervous system and reduce anxiety. This neurotransmitter prevents your brain from becoming overstimulated, keeping you relaxed, focused, and more resilient to stress. A healthy gut helps produce GABA, promoting calm and relaxation. If your gut isn’t healthy, GABA production can be disrupted, leading to increased anxiety, higher stress levels, difficulty relaxing, and potential problems with sleep and mood stability.16 – 18
Norepinephrine
Norepinephrine manages your body’s stress response and regulates attention and reactions. This neurotransmitter contributes to the “fight or flight” response, preparing your body to react to perceived threats, such as a sudden loud noise or a dangerous situation. Gut bacteria produce norepinephrine, which helps your body manage stress and improve focus. Optimal levels of norepinephrine keep you alert and responsive, while imbalances can result in increased stress, reduced focus, and slower reaction times.19-21
How Dysbiosis Impacts Your Mood
A healthy gut maintains a balance of beneficial bacteria that produce essential chemicals like serotonin and GABA, which regulate mood, appetite, and mental well-being. When harmful bacteria outnumber the good ones, this balance becomes disrupted, leading to an increase in mood disorders like depression and anxiety. Dysbiosis can also cause other issues that further affect your mood and overall well-being.22
Leaky Gut and Systemic Inflammation
When your gut microbiome is out of balance, it can lead to a leaky gut. This happens when the gut lining becomes weak, allowing toxins and undigested food particles to enter the bloodstream. Leaky gut causes chronic inflammation that can spread to your brain, leading to mood problems like depression and anxiety.23
Inflammation can also damage the blood-brain barrier, letting harmful substances into the brain and disrupting the balance of mood-regulating neurotransmitters. As inflammation grows, it can worsen anxiety, depression, and emotional instability.24
Leaky gut can affect beneficial bacteria in the gut that produce mood-regulating chemicals like dopamine, GABA, and norepinephrine. In severe cases, this can lead to a similar issue known as leaky brain, where inflammation from the gut weakens the blood-brain barrier, further disrupting brain function and mood.25, 26
Nutrient Absorption
Dysbiosis can also disrupt nutrient absorption, depriving your brain of essential vitamins and minerals necessary for proper function. For instance, B vitamins are crucial for energy and brain health, magnesium helps regulate mood and stress, and omega-3 fatty acids support brain health and reduce inflammation. A lack of these nutrients can lead to fatigue, irritability, and poor mental clarity.27
These nutrients also directly impact neurotransmitter production. B vitamins are essential for making serotonin and dopamine, which stabilize mood. Magnesium helps produce calming GABA to reduce anxiety. Omega-3 fatty acids also support neurotransmitter function, enhancing mood and cognitive performance.28 – 30
Stress Response
An imbalanced gut can significantly affect how your body handles stress and anxiety. When your gut bacteria are out of balance, it can change the production of stress hormones, worsening anxiety and stress. This imbalance can also disrupt the production of cortisol and other stress hormones, making it harder for your body to manage stress. Additionally, it can affect the production of serotonin and other mood-regulating chemicals, reducing anxiety and promoting relaxation.31-33
Manage Stress for Optimal Gut Health
By managing your stress, you foster a healthier gut environment. Adopting a positive outlook can enhance your stress response and aid in gut healing, contributing to overall well-being. A positive mindset helps you manage stress, improve sleep, and lead a more fulfilling life. When you learn to manage stress, everything improves.
In Mindset Mastery: 20 Practices for Power and Purpose, I’ve compiled the best, most effective ways to incorporate mindset-shifting moments into your daily routine. You’ll find practical tips and strategies to help you shift your mindset, manage stress more effectively, and promote gut healing. Integrating these practices into your daily life cultivates peace and resilience. They also support mental and physical health by reducing the negative impact of stress on your body, which in turn supports a healthier gut environment.
Get your FREE Mindset Mastery: 20 Practices for Power and Purpose here.
References:
- Harvard Medical School: The Gut and the Brain | Harvard Medical School
- Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 2018 Aug;17(4):28-32. PMID: 31043907; PMCID: PMC6469458.
- Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019 Aug;28:105-110. doi: 10.1016/j.cobeha.2019.01.011. Epub 2019 Mar 25. PMID: 32395568; PMCID: PMC7213601.
- Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota’s effect on mental health: The gut-brain axis. Clin Pract. 2017 Sep 15;7(4):987. doi: 10.4081/cp.2017.987. PMID: 29071061; PMCID: PMC5641835.
- Cleveland Clinic: What Is the Gut-Brain Connection?
- John Hopkins Medicine: The Brain-Gut Connection
- WebMD: How to Improve Your Gut Health and Mental Health
- Strandwitz P. Neurotransmitter modulation by the gut microbiota. Brain Res. 2018 Aug 15;1693(Pt B):128-133. doi: 10.1016/j.brainres.2018.03.015. PMID: 29903615; PMCID: PMC6005194.
- Harvard Health: The gut-brain connection
- Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 2018 Aug;17(4):28-32. PMID: 31043907; PMCID: PMC6469458.
- Cleveland Clinic: Serotonin: What Is It, Function & Levels
- Medical News Today: What are the differences between serotonin and dopamine?
- Cleveland Clinic: Dopamine: What It Is, Function & Symptoms
- Hamamah S, Aghazarian A, Nazaryan A, Hajnal A, Covasa M. Role of Microbiota-Gut-Brain Axis in Regulating Dopaminergic Signaling. Biomedicines. 2022 Feb 13;10(2):436. doi: 10.3390/biomedicines10020436. PMID: 35203645; PMCID: PMC8962300.
- Cleveland Clinic: Dopamine Deficiency: Symptoms, Causes & Treatment
- Healthline: The Gut-Brain Connection: How it Works and The Role of Nutrition
- Medical News Today: GABA: Benefits, side effects, and more
- Braga JD, Thongngam M, Kumrungsee T. Gamma-aminobutyric acid as a potential postbiotic mediator in the gut-brain axis. NPJ Sci Food. 2024 Apr 2;8(1):16. doi: 10.1038/s41538-024-00253-2. PMID: 38565567; PMCID: PMC10987602.
- Cleveland Clinic: Norepinephrine (Noradrenaline)
- Dicks LMT. Gut Bacteria and Neurotransmitters. Microorganisms. 2022 Sep 14;10(9):1838. doi: 10.3390/microorganisms10091838. PMID: 36144440; PMCID: PMC9504309.
- O’Donnell J, Zeppenfeld D, McConnell E, Pena S, Nedergaard M. Norepinephrine: a neuromodulator that boosts the function of multiple cell types to optimize CNS performance. Neurochem Res. 2012 Nov;37(11):2496-512. doi: 10.1007/s11064-012-0818-x. Epub 2012 Jun 21. PMID: 22717696; PMCID: PMC3548657.
- Johnson KV. Gut microbiome composition and diversity are related to human personality traits. Hum Microb J. 2020 Mar;15:None. doi: 10.1016/j.humic.2019.100069. PMID: 34435164; PMCID: PMC8336012.
- Cleveland Clinic: Leaky Gut Syndrome: Symptoms, Diet, Tests & Treatment
- Petruso F, Giff AE, Milano BA, De Rossi MM, Saccaro LF. Inflammation and emotion regulation: a narrative review of evidence and mechanisms in emotion dysregulation disorders. Neuronal Signal. 2023 Nov 15;7(4):NS20220077. doi: 10.1042/NS20220077. PMID: 38026703; PMCID: PMC10653990.
- Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 2018 Aug;17(4):28-32. PMID: 31043907; PMCID: PMC6469458.
- Obrenovich MEM. Leaky Gut, Leaky Brain? Microorganisms. 2018 Oct 18;6(4):107. doi: 10.3390/microorganisms6040107. PMID: 30340384; PMCID: PMC6313445.
- Healthline: 6 Helpful Supplements for Brain Fog
- Wan Z, Zheng J, Zhu Z, Sang L, Zhu J, Luo S, Zhao Y, Wang R, Zhang Y, Hao K, Chen L, Du J, Kan J, He H. Intermediate role of gut microbiota in vitamin B nutrition and its influences on human health. Front Nutr. 2022 Dec 13;9:1031502. doi: 10.3389/fnut.2022.1031502. PMID: 36583209; PMCID: PMC9792504.
- Cleveland Clinic Health Essentials: Magnesium for Anxiety: Does It Help?
- Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, Dalak FE, Hakami AA, Alsueaadi EH, Alsaawi LS, Alshammari SF, Alqahtani AS, Alawi IA, Aljuaid AA, Tawhari MQ. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022 Oct 9;14(10):e30091. doi: 10.7759/cureus.30091. PMID: 36381743; PMCID: PMC9641984.
- Science Direct: Stress & the gut-brain axis: Regulation by the microbiome
- Foster JA, Rinaman L, Cryan JF. Stress & the gut-brain axis: Regulation by the microbiome. Neurobiol Stress. 2017 Mar 19;7:124-136. doi: 10.1016/j.ynstr.2017.03.001. PMID: 29276734; PMCID: PMC5736941.
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These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern.