The Gut-Brain Axis: How Your Gut Health Shapes Mental Wellness

DocTalbott

Dr. Shawn Talbott (Ph.D., CNS, LDN, FACSM, FACN, FAIS) has gone from triathlon struggler to gut-brain guru! With a Ph.D. in Nutritional Biochemistry, he's on a mission to boost everyday human performance through the power of natural solutions and the gut-brain axis.

Did you know your gut produces most of your body’s neurotransmitters - including 90% of your serotonin, 70% of your dopamine, and about 50% of your GABA—the very chemicals that influence how you feel, think, and handle stress?

For years, we thought the gut was just for digestion. But research now shows it plays a direct role in mental health, cognitive function, and resilience to stress. This system—the gut-brain axis—is the communication highway between your gut and your brain. 

When it’s healthy, you feel balanced. When it’s disrupted, issues like anxiety, depression, and brain fog can emerge.

In this article, you will:

  • Discover how the gut-brain axis links your gut health to mental wellness, influencing mood, stress, and cognitive function.
  • Learn how dietary changes, probiotics, and prebiotics can support mental health by balancing the gut microbiome.
  • Explore the role of psychobiotics and nootropics in boosting brain performance and resilience to stress.

Ready?

Let’s dive in!

How Your Gut and Brain Communicate

The gut-brain axis is a two-way messaging system, influencing everything from emotions to energy levels. Here’s how it works:

  • The Microbiome: Your Gut’s Command Center – Trillions of bacteria in your gut produce neurotransmitters like serotonin (which regulates mood) and dopamine (linked to motivation and reward).
  • The Vagus Nerve: The Brain-Gut Superhighway – This nerve transmits signals between your gut and brain. A healthy gut sends ‘calm’ signals; an imbalanced gut can contribute to anxiety and stress.
  • The Immune System: Your Body’s Surveillance Network – Around 70% of your immune cells live in the gut. Chronic gut inflammation can disrupt brain function, leading to mental fatigue and stress sensitivity.
  • Hormones and Chemicals: The Stress and Sleep Connection – Your gut helps regulate cortisol (stress), melatonin (sleep), and serotonin (mood stability). When out of balance, it can lead to increased stress and poor sleep.

The Gut-Brain Axis Simplified

“The gut-brain axis is the body’s communication highway between the gut and the brain. Think of it like your body’s internal text messaging system: what happens in your gut affects your brain, and vice versa. When your gut is healthy, it sends ‘feel-good’ signals to your brain, helping you manage stress, boost your mood, and improve focus. But when it’s out of balance, it can lead to problems like anxiety, depression, and fatigue.” —Dr. Shawn

Signs Your Gut-Brain Axis May Be Off

If your gut health isn’t optimal, you might experience:

  • Chronic stress and fatigue
  • Depression and anxiety
  • Brain fog or trouble focusing
  • Digestive issues like bloating or irregularity

How to Support Your Gut (and Mental) Health

The good news? You can take action today to improve the gut-brain connection. Try these simple shifts:

  1. 1
    Eat Fiber-Rich Foods – Bacteria in your gut ferment dietary fiber, producing SCFAs like butyrate, which promote brain health
  2. 2
    Incorporate Prebiotics and Probiotics – Prebiotics fuel beneficial gut bacteria, while probiotics introduce new, healthy strains to your microbiome.
  3. 3
    Avoid Ultra-Processed Foods – These can disrupt the balance of your gut microbiome, increasing inflammation and contributing to mental health issues.

These simple dietary shifts are a fantastic place to start if you want to improve your gut and mental health.

But let’s take it a step further:

The Role of Psychobiotics and Nootropics in Gut-Brain Health

Ever heard of “psychobiotics”? How about “nootropics”? 

Take a look:

Psychobiotics: Probiotics for Mental Wellness

Psychobiotics are specific strains of probiotics that have been shown to support mood and cognitive function. 

Examples include Lactobacillus rhamnosus and Bifidobacterium longum, which may reduce symptoms of anxiety and depression.

Nootropics: Enhancing Brain Performance

Nootropics, or "brain boosters," work in synergy with a healthy gut to enhance mental performance. 

Some examples include:

  • Bacopa Monnieri – Supports memory and reduces anxiety.
  • Ashwagandha – An adaptogen that improves stress resilience.
  • L-Theanine – Promotes relaxation without sedation.

The Future of Mental Wellness Lies in the Gut

Your gut health is more powerful than you think. By making small, intentional changes, you can support your mood, focus, and stress resilience. Ready to take the next step?

Where to Go Next:

  • [The Best and Worst Foods for Your Gut-Brain Connection] – Learn which foods support or disrupt the gut-brain axis.
  • [How Stress and Anxiety Impact Your Gut (And What to Do About It)] – Understand the stress-gut cycle and how to break it.
  • [Probiotics vs. Psychobiotics: What’s the Difference and Which One Do You Need?] – Find out which gut-friendly supplements could benefit you most.

Your brain and gut are always talking—now it’s time to help them have a better conversation.

References

1. Cryan, J. F., O’Riordan, K. J., Cowan, C. S. M., Sandhu, K. V., Bastiaanssen, T. F. S., Boehme, M., … & Dinan, T. G. (2019). The microbiota-gut-brain axis. Physiological Reviews, 99(4), 1877-2013. https://doi.org/10.1152/physrev.00018.2018

2. Choudhary, D., Bhattacharyya, S., & Joshi, K. (2017). Efficacy and safety of ashwagandha (Withania somnifera) root extract on cognitive function in healthy, stressed adults: A randomized, double-blind, placebo-controlled study. Journal of Dietary Supplements, 14(6), 599-612. https://doi.org/10.1080/19390211.2017.1284970

3. Giesbrecht, T., Rycroft, J. A., Rowson, M. J., & De Bruin, E. A. (2010). The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness. Nutritional Neuroscience, 13(6), 283-290. https://doi.org/10.1179/147683010X12611460764840

4. Wightman, E. L., Haskell-Ramsay, C. F., Reay, J. L., Williamson, G., Dew, T. P., & Kennedy, D. O. (2021). Plant-derived nootropics and human cognition: A systematic review. Critical Reviews in Food Science and Nutrition, 62(9), 2503-2522. https://doi.org/10.1080/10408398.2021.2021137

5. NutriScience USA. (2023). Scientific assessment of the synergistic effects of L-theanine and ashwagandha. NutriScience Insight. https://nutriscienceusa.com/insight/scientific-assessment-of-the-synergistic-effects-of-l-theanine-and-ashwagandha

About the Author

DocTalbott

Exercise physiologist (MS, UMass Amherst) and Nutritional Biochemist (PhD, Rutgers) who studies how lifestyle influences our biochemistry, psychology and behavior - which kind of makes me a "Psycho-Nutritionist"?!?!

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