Have you ever had 'butterflies in your stomach' before an important moment? Scientists call this two-way communication between the gut and the brain the gut–brain axis, and it is one of the most exciting areas of current research.
What is the gut–brain axis?
It is the network of connections between the digestive system and the central nervous system, which includes:
- Nerves – the vagus nerve and the enteric nervous system, sometimes called the 'second brain', which controls digestion.
- Hormones – chemical messengers that travel between the gut and the brain.
- The immune system – much of which is located in and around the gut.
- The gut microbiota – the microorganisms that live in the gut and produce a range of compounds.
What does research say?
Studies are exploring how the gut microbiota and the brain influence each other. This is a young field: much of the research is in animals or observational, and it does not yet tell us how to use diet or supplements to change mood. If you are struggling with your mood, anxiety or sleep, please speak to your GP – support is available.
Everyday habits for gut and mind
- Eat a varied diet rich in fibre – vegetables, fruit, pulses, wholegrains, nuts and seeds.
- Include fermented foods such as yoghurt, kefir and sauerkraut.
- Move every day – exercise is good for mood as well as overall health.
- Prioritise sleep and regular routines.
- Make time to relax – breathing exercises, tim e outdoors and social contact.
Nutrients for mental wellbeing
Vitamins B6, B12, niacin (B3), folate, vitamin C and magnesium all contribute to normal psychological function.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.