Nourish Your Mind and Body
For optimal wellbeing, consider enriching your diet with natural foods that support neurotransmitter balance, stress resilience, and nervous system health. Evidence-based nutrition can make a profound difference in how you feel, think, and adapt to life’s demands.
Below you’ll find a curated list of scientific and institutional sources confirming the benefits of key nutrients such as choline, L-theanine, magnesium, omega-3 fatty acids, and more.
Foods Supporting GABA (calm, regeneration, parasympathetic tone)
| Food Item | Active Compound | Function | Suggested Intake |
|---|---|---|---|
| Green tea (short brew: 2–3 min) | L-theanine | Enhances GABAergic tone, reduces tension | 1–2 cups/day |
| Fermented vegetables (e.g., sauerkraut) | Endogenous GABA | Modulates gut flora, GABA synthesis | 1–3 tbsp/day |
| Walnuts, almonds (pealed) | Magnesium, vitamin B6 | Cofactors for GABA synthesis | handful/day |
| Buckwheat, oats | B6, manganese | Support GABA via glutamate decarboxylase (GAD) | 3–5 servings/week |
Foods Supporting Serotonin (mood, circadian rhythm, emotion regulation)
| Food Item | Active Compound | Function | Suggested Intake |
|---|---|---|---|
| Eggs (yolk) | Tryptophan, choline | Serotonin precursor + acetylcholine support | 3–6/week |
| Ripe bananas | Tryptophan, B6 | Support 5-HTP conversion | 3–5/week |
| Dark chocolate (≥85%) | Polyphenols, anandamide | Boosts serotonin and endocannabinoids | 10–30 g, 3x/week |
| Sunflower/pumpkin seeds | Zinc, tryptophan | Zinc = cofactor for 5-HT synthesis | 1–2 tbsp/day |
Foods Supporting Dopamine (motivation, drive, reward circuitry)
| Food Item | Active Compound | Function | Suggested Intake |
|---|---|---|---|
| Turkey | Tyrosine | Dopamine precursor | 2–3 servings/week |
| Beans (black, adzuki) | Iron, tyrosine | Required for DOPA synthesis | 3/week |
| Avocados | B-complex, healthy fats | Supports neurotransmitter metabolism | 1–2/week |
| Apples (with skin) | Quercetin | Natural MAO-B inhibitor, prolongs dopamine action | 3–7/week |
Foods Supporting Endocannabinoids (body-awareness, relaxation, self-regulation)
| Food Item | Active Compound | Function | Suggested Intake |
|---|---|---|---|
| Extra virgin olive oil | Omega-9, polyphenols | Enhances CB1/CB2 receptor function | 1–2 tbsp/day |
| Dark chocolate | Anandamide, theobromine | Direct stimulation of ECS | 10–30 g, 3x/week |
| Fatty fish (salmon, sardines) | Omega-3 (EPA, DHA) | Stabilises CB1 function + HPA modulation | 2–3/week |
| Eggs, almonds, flaxseed | Cholesterol, omega-3 | Precursor materials for endocannabinoids | variable |
Foods Modulating the HPA Axis (cortisol, adaptation to stress)
| Food Item | Active Compound | Function | Suggested Intake |
|---|---|---|---|
| Bone broth | Collagen, glycine | NMDA regulation + GABA co-agonism | 1–2 cups/week |
| Turmeric (with black pepper) | Curcumin | Anti-inflammatory, HPA-toning | ½–1 tsp/day |
| Leafy greens (spinach, kale) | Folate, magnesium | Protects against HPA dysregulation | ≥1 handful/day |
| Mineral-rich water | Magnesium, calcium | Nervous system support, cortisol regulation | 1–1.5 L/day |
Key Nutrient Dependencies
-
Vitamin B6, B12, folate – essential for conversion of tryptophan and tyrosine
-
Zinc and iron – enzyme cofactors for neurotransmitter synthesis
-
Magnesium – anxiolytic, NMDA modulator, GABA enhancer
-
Choline – precursor of acetylcholine; cognitive flexibility, plasticity
| Group | Daily Requirement |
|---|---|
| Adult male | 400–550 mg |
| Adult female | 400–450 mg |
| Pregnant woman | 480–550 mg |
| Elderly | ≥450 mg |
Best Dietary Sources of Choline
| Food Item | Choline per 100 g (approx.) | Notes |
|---|---|---|
| Egg yolk | ~125–150 mg/egg | Highly bioavailable phosphatidylcholine |
| Chicken liver | 300–400 mg | Richest source – also high in methyl donors |
| Salmon, cod, tuna | 50–120 mg | Combined cholinergic + omega-3 effect |
| Dark poultry | 60–100 mg | Dopamine precursors + structural lipids |
| Sunflower, sesame seeds | 20–60 mg | Phospholipids + co-nutrients |
| Broccoli, Brussels sprouts | 20–60 mg | Also contain sulforaphane – epigenetic modulation |
sources
Harvard T.H. Chan School of Public Health – Choline: An Essential Nutrient
https://www.hsph.harvard.edu/nutritionsource/choline
NIH Office of Dietary Supplements – Choline Fact Sheet
https://ods.od.nih.gov/factsheets/Choline-HealthProfessional
Egg Nutrition Center – Choline in Food Sources [PDF]
https://www.enc-online.org/factsheet/Choline.pdf
Healthline – 16 Foods High in Choline
https://www.healthline.com/nutrition/foods-high-in-choline
Wikipedia – Choline (nutritional data tables)
https://en.wikipedia.org/wiki/Choline
ScienceDirect – Nutritional supplements and their effect on GABAergic modulation
https://www.sciencedirect.com/science/article/pii/S0271531724001684
Washington Post – Most Americans don’t get enough choline. Here’s how to fix that.
https://www.washingtonpost.com/wellness/2025/04/28/choline-nutrient-memory-brain-health
Wikipedia – Theanine (including content in green tea and its neurochemical effects)
https://en.wikipedia.org/wiki/Theanine
MDSleep / MDBio Wellness – L-theanine and GABA: The Elixir for Your Hectic Life
https://mdsleep.mdbiowellness.com/sleep-doctors/l-theanine-and-gaba-the-elixir-for-your-hectic-life
ScientificOrigin – How L-theanine Works and Why It’s Good for You
https://scientificorigin.com/l-theanine-benefits
