When it comes to managing mood, most people look to their brain—and understandably so. But what if the key to a calmer, more balanced mind was actually found deeper in the body? Science is uncovering a powerful two-way communication system called the gut-brain axis, and it’s revealing something surprising: your gut health plays a central role in how you feel mentally and emotionally. In this post, we’ll explain what the gut-brain axis is, how it influences mood and cognition, and how nutrients and lifestyle changes can support this essential connection from the inside out.

What Is the Gut-Brain Axis?

The gut-brain axis is the bi-directional communication network between your gastrointestinal tract and your central nervous system. It operates through several pathways—including the vagus nerve, immune signaling, and hormone production—to send constant feedback between the gut and the brain. This means your brain can affect how your gut feels (think: butterflies before a big event), and your gut can influence how your brain functions (think: feeling foggy or irritable after digestive upset). Much of this interaction is mediated by the gut microbiome—the trillions of bacteria, fungi, and other microbes that live in your digestive tract. These microbes don’t just aid digestion; they actively produce neurotransmitters, influence inflammation, and even help regulate the body’s stress response.

The Gut’s Role in Mood Regulation

Several key neurotransmitters involved in mood and motivation are either made or influenced by gut activity. For example:

• Serotonin: Up to 90% of the body’s serotonin is produced in the gut. While this serotonin doesn’t directly cross into the brain, it influences gut-brain signaling and mood regulation.
• GABA: This calming neurotransmitter is produced by specific gut bacteria and helps reduce anxiety and promote sleep.
• Dopamine: Some gut microbes help produce dopamine precursors, which support motivation and focus.
  When gut health is disrupted—through poor diet, stress, antibiotic use, or chronic inflammation—these neurotransmitter systems can become imbalanced, contributing to symptoms like low mood, anxiety, brain fog, and sleep disturbances.

How Inflammation and the Microbiome Interact

Chronic inflammation in the gut can compromise the integrity of the intestinal lining, sometimes referred to as “leaky gut.” This can allow endotoxins and inflammatory molecules to enter circulation, triggering immune responses that may reach the brain. This systemic inflammation has been linked to mood disorders and cognitive decline. Meanwhile, a diverse and balanced microbiome tends to support a healthy gut barrier and more stable communication with the brain. Certain strains of bacteria—often called psychobiotics—have even been shown in studies to reduce anxiety and support mood.

Nutrients and Supplements That Support the Gut-Brain Axis

To promote a healthy gut-brain connection, focus on nutrients and compounds that support microbial diversity, gut lining integrity, and inflammation balance:

• Prebiotic fibers: Found in foods like garlic, onions, asparagus, and oats, these feed beneficial bacteria and support diversity.
• Probiotics: Specific strains like Lactobacillus rhamnosus and Bifidobacterium longum have shown promise in supporting emotional well-being.
• L-glutamine: An amino acid that fuels intestinal cells and helps maintain gut lining integrity.
• Omega-3 fatty acids: Anti-inflammatory and shown to support mood regulation through both brain and gut mechanisms.
• Magnesium and B-vitamins: Support the nervous system and may help modulate stress response when the gut-brain axis is under strain.
  You can find magnesium and B-vitamins in Ascendra’s Mind & Motion Stack, formulated to support both mood and cognitive performance.

Lifestyle Habits That Reinforce Gut-Brain Health

In addition to nutrition, these practices help optimize your gut-brain axis:

• Eat slowly and mindfully – Digestion starts in the brain; slow eating helps reduce gut stress.
• Minimize ultra-processed foods – These can disrupt microbial balance and increase gut permeability.
• Manage chronic stress – High cortisol levels alter gut motility and microbial composition.
• Get enough sleep – Poor sleep negatively affects microbiome diversity.
• Move your body – Regular physical activity has been shown to positively influence both gut bacteria and mood.

Key Takeaways

• The gut-brain axis is a two-way system that links digestive and emotional health.
• Gut bacteria help produce neurotransmitters like serotonin, dopamine, and GABA—key players in mood regulation.
• Nutrients like prebiotics, probiotics, omega-3s, and B-vitamins support a more resilient gut-brain connection.
• Lifestyle habits like mindful eating, movement, stress reduction, and sleep all reinforce this system naturally.

Feed Your Gut, Fuel Your Mood

To learn how we support mood, cognition, and gut resilience through targeted nutrients like magnesium and B-vitamins, explore our Mind & Motion Stack—formulated with the gut-brain axis in mind.