Nourishing Your Nervous System: A Fundamental Need

What does it mean to nourish your nervous system?

Neurons communicate with the body through neurotransmitters—chemical substances that regulate metabolism, heart rate, and even mood. Depression, stress sensitivity, concentration issues, and learning difficulties are all influenced by neurotransmitters.

Feeding your brain means providing your neurons with the necessary substances to produce and release these vital neurotransmitters.

Key Mood-Regulating Neurotransmitters

Two main groups of neurotransmitters regulate the mood:

• Catecholamines (dopamine, norepinephrine, adrenaline)
• The serotonin-melatonin system

Catecholamines: Action oriented hormones

Catecholamines drive movement and energy. Dopamine converts into norepinephrine, which in turn synthesizes adrenaline. Here’s how each one functions:

• Dopamine: The hormone of pleasure, motivation, and movement. It gets you out of bed in the morning and fuels enthusiasm. A dopamine deficiency leads to sluggishness.
• Norepinephrine: The hormone of vigilance and constant stress, synthesized from dopamine.
• Adrenaline: The "sudden stress" hormone that increases heart rate, blood pressure, and muscle strength, triggering either a fight-or-flight response. Made from norepinephrine.

Since dopamine is the precursor of norepinephrine and adrenaline, a dopamine deficiency can result in a lack of motivation, alertness, and energy.

The Serotonin-Melatonin System: Mood and Sleep Regulators

• Serotonin: The hormone of mood stability and emotional control. When serotonin levels are optimal, you feel good, can take a step back from stress, and remain thoughtful. A serotonin deficiency leads to irritability, impatience, sleep problems, and severe premenstrual syndrome (PMS).
• Melatonin: Serotonin is converted into melatonin, the sleep hormone. Without enough serotonin, quality sleep is impossible.

How Neurotransmitters Are Synthesized

To maintain balanced neurotransmitter levels, three key elements must be considered:

1. Precursors: The Raw Materials

Precursors are the essential amino acids needed to produce neurotransmitters:

• Tyrosine (for dopamine, norepinephrine, adrenaline)
• Tryptophan (for serotonin, melatonin)

Where to find them?

Tyrosine	Tryptophan
Avocado	Cereals
Cheese	Eggs, fish, meat
Veal, poultry	Legumes
Almonds, pumpkin seeds	Bananas
	Almonds, nuts

2. Cofactors: The Enzyme Activators

Cofactors are minerals and vitamins that help enzymes synthesize neurotransmitters.

Cofactor	Sources
Iron (Fe)	Red meat, seaweed
Magnesium	Bran, oats, rice, sunflower seeds, pumpkin seeds, lentils, green vegetables, hazelnuts, almonds
Vitamin B6, B9, B12	Eggs, fish, fruits, green vegetables
Vitamin C	Citrus fruits, acerola
Vitamin D	Sun exposure, fish (80% of the population is deficient)

3. Membrane Fluidity: Releasing Neurotransmitters

Neurotransmitters are released through exocytosis, which requires a flexible cell membrane. This flexibility depends on omega-3 fatty acids (DHA), mainly found in fatty fish.

To protect omega-3s, antioxidants are essential—consume plenty of fruits, vegetables, and raw foods.

Modern Nutrition and Vitamin/Mineral Deficiencies

Iron Deficiency

A lack of iron impairs neurotransmitter synthesis. Many people—especially women—are deficient due to:

• Excess phosphates in processed foods, which block iron absorption
• Tea and coffee consumed with meals, which hinder iron absorption

Animal-based iron is better absorbed than plant-based iron. Vegetarians should consume seaweed regularly.

⚠️ Do not supplement with iron without a blood test—iron deficiency symptoms mimic iron overload. Choose highly absorbable iron supplements (aminochelates).

Magnesium Deficiency and Stress

Modern life’s high stress levels drain magnesium stores. Additionally, stress lowers neurotransmitter levels by triggering cortisol release.

Selenium: Detoxifier and Antioxidant

Selenium is essential for neurotransmitter synthesis and protects against oxidative stress. However, soil depletion has made selenium deficiencies common. A low selenium level is often found in cancer patients.

B-Vitamins: Essential for Brain Function

Most people lack vitamin B in all its forms. Whether because they do not absorbe it properly - gut inflammation, dysbiosis - or because their intake is not sufficient, vitamin B deficiency can cause severe mood impairement, from slight irritation to depression.

Omega-3 Deficiency: A Growing Problem

Since the 1980s, omega-3 levels have declined due to changes in livestock diets. Meat no longer contains enough omega-3s. Eat small fatty fish (mackerel, sardines, anchovies). Use walnut and colza oil instead of sunflower oil in your salad dressing.

Antioxidants: The Victims of Industrial Processing

Modern food processing destroys antioxidants through cooking, pasteurization, additives, and low-calorie diets. Eat plenty of raw, unprocessed fruits and vegetables. Preferably organic.

Chrononutrition: Timing Matters

Chrononutrition helps optimize neurotransmitter synthesis. Since tyrosine and tryptophan compete for absorption, adjusting meal timing improves their effectiveness:

• Morning: Eat proteins to boost dopamine.
• Afternoon (around 5 PM): If you crave sweets, have dark chocolate or nuts—your serotonin levels need replenishing.
• Evening: Avoid proteins, eat carbohydrates (cereals) to promote serotonin and melatonin production for better sleep.

What If These Tips Don’t Work?

If improvements are slow despite proper nutrition, other underlying issues could be at play:

• Leaky gut
• Brain inflammation
• Insulin imbalance

These conditions disrupt neurotransmitter balance and affect overall health. Consult a professional—there's always a solution!