Take care of your gut bugs, and they’ll take care of you! 

We are what we eat, digest, and absorb. The trillions of gut bacteria in our gastrointestinal (GI) tract play a pivotal role in our physiological functioning. Our gut bacteria have a direct impact on our brain function and behaviors, too!

The gut and brain are inextricably linked through the Vagus nerve – the longest nerve in our body connecting our brain stem (Central Nervous System) to our gut microbiome. The Vagus nerve IS our Gut-Brain Connection or Gut-Brain Axis – playing a critical role in both health, and illness.

The bi-directional signaling between our gut and brain is necessary in maintaining equilibrium in our body. Our gut microbiome impacts mood along with cognitive function, decision-making, high-level executive functioning and emotions. Several neurotransmitters (brain-based chemicals) are created/regulated by our gut (e.g. serotonin, dopamine, GABA). They influence our stress response and Vagus nerve pathway, capable of playing a role in mental health disorder development. 

FUELLING OUR GUT-BRAIN CONNECTION

Gut bacteria thrive on diverse, colorful sources of fiber found in plants. 

Diverse fiber supports diverse strains of beneficial (probiotic) bacteria in our gut microbiome, whereas a poor, low-fiber diet and poor bacterial balance (Dysbiosis) disrupt the functioning and health of the Gut-Brain Axis - worsening gut/brain-related symptoms and dysregulating the immune response. Imbalances can bring about active inflammation, disrupted brain signaling, dysregulated neurotransmitters, and hormone-driven issues.

Build a solid foundation with a diverse, anti-inflammatory, whole food diet. Then, layer in strategic supplementation for periods of time as your unique health needs dictate. 

*Please do your due diligence in researching which forms of natural supplementation may be supportive of your personal medical history/current health journey, approaching with intention and care.

KEY GUT-BRAIN NUTRIENTS TO CONSIDER

Prebiotics

• Indigestible fiber that fertilizes our gut - feeding our beneficial gut bugs (particularly Lactobacillus and Bifidobacterium)
• Enhance cognitive performance and protect against neurological conditions
• Found in apple, asparagus, banana, brown rice, chicory and dandelion root, garlic, flax, Jerusalem artichoke, jicama, kiwi, leek, legumes, onion…
• Explore Dandy Blend or Roasted Dandelion Root as prebiotic-containing herbal teas!

Probiotics

• Bring beneficial bacteria into our body to support digestion, elimination, immunity…
• Found in raw, unpasteurized ferments (e.g. dill pickles, kimchi, coconut kefir, coconut aminos…)
• Explore a daily-use, multi-strain probiotic (Lactobacillus and Bifidobacterium strains), such as: FLORA, Genestra Brands, Genuine Health, Metagenics, New Roots Herbal, Natural Factors, Renew Life or Progressive
• Explore on-the-go options, such as blume SuperBelly, Genuine Health Fermented Organic veganproteins+, Natural Factors Whole Earth & Sea Fermented Organic Protein & Greens or IRONVEGAN Sprouted Protein
• Neurotransmitters (e.g. GABA, acetylcholine and serotonin) are produced by healthy levels of Lactobacillus, Bifidobacteria, Enterococcus and Streptococcus bacterial species and directly impact brain function

Omega-3 Fatty Acids

• Exist in their most directly usable form in oily, fatty, wild-caught fish (e.g. salmon, mackerel, herring, sardines)
• Cannot be produced by our body; easily supplemented for regular intake!
• Supplementation includes varying proportions of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) – both are important!
  • DHA - growth, development and maintenance of brain health
  • EPA - cardiovascular health and inflammation reduction
• Explore Genestra Brands SuperEFA Liquid or Nature’s Way NutraSea Omega-3 

Polyphenols 

• A highly anti-inflammatory and antioxidant-rich plant compound – able to exert probiotic-type effects on the gut microbiome
• Found in red apple, berries, black olives, dark chocolate, extra-virgin olive oil, pomegranate, purple/red carrot and potato, red cabbage…
• Explore Prairie Naturals’ resveratrol Rx or Natural Factors Acai Berry Concentrate

B Complex

• Water-soluble vitamins that work synergistically as a team!
• Found in avocado, eggs, dark/leafy greens, high-quality dairy, lean meats/poultry, legumes, organ meats, nutritional yeast, nuts/seeds, whole grains, wild-caught fish…
• Explore Thorne Basic B Complex or Thorne Stress B Complex during particularly stressful periods of life!

Vitamin D3 (+ K2)

• Vitamin D3 (a hormone) is best synthesized by the body with sunlight exposure 
• Increases gut bug diversity and reduces oxidative stress
• Found in some amounts in beef liver, cod liver, egg yolks, red meat and wild-caught oily/fatty fish  
• D3 is best supplemented with Vitamin K2
  • D3 helps absorb calcium, K2 shuttles calcium into bone
• Explore CanPrev’s D3 + K2 soft gels (or D3 & K2 liquid drops), or Genestra Brands D3 K2 Mulsion 

Magnesium

• Involved in countless enzyme-based reactions, smooth muscle relaxation, gut bug diversity and movement of food matter 
• Fundamental in nerve signaling and protective of the Blood Brain Barrier
• Explore CanPrev Magnesium Bis-Glycinate 200 Gentle, Natural Factors Magnesium Bis-Glycinate 200mg Elemental or Bolton’s Naturals Magnesium (topicals)

Choline

• Precursor nutrient for neurotransmitter acetylcholine - involved in both cognition and neuromuscular functioning
• Rich in animal foods (beef/chicken liver, egg yolks, high-quality dairy, wild-caught fish), followed by plant sources (cruciferous veggies, legumes, nuts/seeds, potato, quinoa, Shiitake mushrooms, whole grains…)

(Hydrolyzed) Collagen

• Strengthens intestinal tract lining for improved digestion/absorption of nutrients - a rich source of amino acids (glycine, proline, glutamine)
• Suppresses inflammation, has neuroprotective effects and supports brain structure/cognitive function
• Explore Organika Enhanced Collagen Protein, CanPrev Collagen Full Spectrum or Genuine Health Clean Collagen

Glutamine (Amino Acid)

• Most abundant amino acid in the body - can support minimizing shifts in intestinal permeability in the GI tract
• Strengthens intestinal barrier and its mucosal lining, where our good gut bugs live!
• Explore IRONVEGAN Fermented L-Glutamine or Pure Encapsulations l-Glutamine powder

Last but not least, explore Higher Healths Beef Liver as a food-based multivitamin, of sorts! Rich in gut/brain-supportive micronutrients (including Vitamin A, B12, folate, iron, zinc and copper).

FOOD FOR THOUGHT...

A balanced, thriving gut microbiome is necessary for optimal digestion, brain function/activity and healthy emotional responses. Growing research continues to illustrate the impact of intestinal inflammation on our Central Nervous System.