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Category: Health
Mitochondria, and the Vagus Nerve Affect Both Gut and Mental Health
Recently, there has been growing interest in how our gut health can influence our mental well-being—and vice versa. What we eat, how we handle stress, and the lifestyle we lead have a significant impact on the gut-brain axis, the complex network of signals that flows between the gut and the brain. Research shows that the gut microbiota not only plays an essential role in digestion but also influences mood, cognitive function, and even mental disorders such as anxiety and depression.
Another critical factor affecting both gut and brain health is mitochondria—the small energy factories within our cells. Mitochondria are central to energy production, and their health and function are vital for optimal body and brain performance. When mitochondria are dysfunctional, it can lead to both physical and mental health problems.
Additionally, the vagus nerve, the longest nerve in the body, plays a crucial role in communication between the gut and the brain. The vagus nerve acts as a primary channel for signals traveling from the gut to the brain, influencing gut health and brain functions like mood, stress response, and cognition.
In this article, we explore how diet, lifestyle, mitochondrial health, and the vagus nerve affect the gut-brain axis—and how you can take active steps to optimize gut health, mitochondrial function, and mental health.
What Is the Gut-Brain Axis?
The gut-brain axis refers to the bidirectional communication between the gut and the brain, which occurs via neural pathways, hormones, and signaling molecules. A significant portion of the body’s serotonin—a hormone that regulates mood and well-being—is actually produced in the gut. This highlights how gut health can directly impact our mental state.
In addition to serotonin, the gut is home to a complex microbiome—a community of billions of bacteria and other microorganisms. This microbiome is critical for numerous physiological processes, including immune function, metabolic activities, and even mood regulation. When gut flora is imbalanced, it can lead to both physical and mental health problems.
The Role of the Vagus Nerve in the Gut-Brain Axis
The vagus nerve is part of the parasympathetic nervous system and serves as a direct communication line between the gut and the brain. It regulates many automatic functions in the body, such as heart rate, digestion, and breathing. The vagus nerve is especially important for the gut-brain axis because it sends signals from the gut to the brain and vice versa, influencing mood, stress levels, and cognition.
A healthy vagus nerve can help reduce inflammation, regulate gut microbiota, and promote positive communication between the gut and the brain. Stimulating the vagus nerve can also support brain health by enhancing cognitive functions and reducing symptoms of anxiety and depression.
How to Stimulate the Vagus Nerve
The vagus nerve can be stimulated in several ways, including breathing techniques, meditation, physical activity, exposure to cold water (e.g., cold showers or ice baths), and even specific supplements and diets. By stimulating the vagus nerve, you can improve gut-brain communication and optimize both mental and physical health.
The Role of Mitochondria in the Gut-Brain Axis
Mitochondria are essential for the body’s energy production. They convert nutrients from food into ATP (adenosine triphosphate), which cells use as fuel. This energy production occurs through a process called cellular respiration. Mitochondria are not only important for the body’s physical functions but also for brain health. Brain cells have particularly high energy demands, and mitochondrial ATP production is critical for cognitive function, memory, and mental clarity.
In addition to energy production, mitochondria play a vital role in regulating cell life cycles, controlling inflammation, and protecting against oxidative stress. When mitochondria are dysfunctional or in poor health, cells may lack sufficient energy, leading to both physical symptoms and mental health issues.
How Diet Affects the Gut-Brain Axis and Mitochondria
Diet plays a critical role in maintaining a healthy gut microbiome and mitochondrial function. What we eat can either support or disrupt gut microbiota and mitochondrial activity, which in turn affects brain health.
Fiber and Prebiotics
Fiber is essential for gut health as it serves as nourishment for the “good” bacteria in the gut. A fiber-rich diet promotes a diverse gut microbiota, which can positively influence brain health. Prebiotic foods such as garlic, onions, bananas, and oats are rich in fiber and stimulate the growth of beneficial gut bacteria, improving digestion and mental health.
Fiber also indirectly supports mitochondrial health. By enhancing gut health, it can improve nutrient delivery to cells, thus supporting energy production in mitochondria.
High-Quality Fat Sources
Fats are also crucial for gut and brain health. Omega-3 fatty acids, found in fatty fish, chia seeds, walnuts, and flaxseeds, are known for their anti-inflammatory properties. These fats can help reduce inflammation in both the gut and the brain, supporting cognitive function and mental health.
Omega-3s also promote mitochondrial health by improving their function and reducing oxidative stress. This helps maintain mitochondria’s ability to produce ATP, which is critical for brain and body energy supply.
Antioxidants and Anti-Inflammatory Foods
Foods rich in antioxidants, such as berries, vegetables, nuts, and dark chocolate, can protect both the gut and the brain from oxidative stress. Antioxidants also help shield mitochondria from damage caused by free radicals, which is vital for maintaining their function.
Reduce Processed Foods and Sugar
Processed foods and sugar can disrupt gut flora balance, affecting communication between the gut and brain. A high-sugar diet can also increase inflammation, which has been linked to various mental health problems. Excessive sugar intake can further impair mitochondrial function by promoting free radical production and oxidative stress, weakening cellular energy production.
Lifestyle and Stress Management
Lifestyle is just as important as diet when it comes to the gut-brain axis. Stress is one of the most significant disruptors of gut microbiota, which can negatively impact brain health. When the body is under stress, it releases stress hormones such as cortisol, which can cause inflammation in both the gut and brain.
Meditation and Relaxation
Meditation and relaxation techniques have been shown to reduce cortisol levels. This can help lower inflammation and improve both gut function and brain health. Regular meditation can also strengthen the gut-brain axis by improving communication between the two.
Meditation and relaxation can positively affect the vagus nerve as well. Activating the parasympathetic nervous system promotes a relaxed state and reduces the effects of stress on both the gut and brain.
Regular Physical Activity
Physical activity is another key factor for gut and mental health. Exercise has been shown to promote the growth of “good” gut bacteria and reduce symptoms of depression and anxiety by releasing endorphins. Maintaining an active lifestyle can improve both gut health and mental well-being.
Physical activity also enhances mitochondrial function by stimulating mitochondrial biogenesis—the process by which new mitochondria are formed. This can boost energy production, improve physical endurance, and support cognitive function.
Sleep and Recovery
Sleep is essential for both gut and brain function. During sleep, the body repairs itself, and gut flora balance is restored. Poor sleep has been linked to numerous health problems, including gut disorders and mental health issues. Prioritizing good sleep quality is crucial for maintaining a healthy gut-brain axis.
Sleep is also vital for mitochondrial health. During sleep, mitochondria undergo critical repair processes that help clear out waste products and regenerate.
Supplements, Nootropics, and Vagus Nerve Stimulation
In addition to food and lifestyle choices, supplements can effectively support gut health, mitochondrial function, and mental well-being. Nootropics, often called “brain supplements,” have become popular for their potential to improve cognitive functions such as memory, focus, and mental clarity. Although nootropics are not a substitute for a healthy diet and lifestyle, they can be a useful tool for optimizing brain function, especially when paired with proper nutrition and stress management.
Several natural nootropics can positively impact mental health, mitochondria, and gut health by influencing neurotransmitters in the brain and supporting energy metabolism. Compounds like L-serine and choline play critical roles in neurotransmitter production and cognitive function, while L-carnitine and citrulline enhance mitochondrial energy production and improve blood flow to the brain. Marine peptides and taurine contribute to gut-brain axis health by reducing inflammation and supporting digestion. Additionally, Lion’s Mane stimulates nerve growth factor for neurogenesis, and Rhodiola Rosea reduces stress and boosts resilience. Extracts like Ginkgo Biloba (Maidenhair Tree) improve cerebral circulation, and L-theanine promotes relaxation and focus, making these nootropics valuable tools for holistic brain health. All of the natural nootrpics are included in the Nortropics.com Clarity nootropics stacker.
Are Nootropics Right for You?
Nootropics can be a useful part of a holistic approach to mental and gut health. However, as with any supplement, it’s important to use them thoughtfully and as part of a healthy lifestyle that includes a balanced diet, regular physical activity, and adequate sleep. It’s also wise to consult a healthcare professional before starting nootropics, especially if you have specific health concerns or are taking medication.
Conclusion
The gut-brain axis is a powerful system that connects the body’s two most important organs—the gut and the brain—in ways that are now understood to be essential for both physical and mental health. By prioritizing a healthy diet, regular exercise, effective stress management, vagus nerve stimulation, optimizing mitochondrial health, and strategically using nootropics, we can support and optimize both gut and brain health—for improved quality of life and well-being.
Sources:
HOW Brain gut axis works:
https://www.healthline.com/nutrition/gut-brain-connection#TOC_TITLE_HDR_5
The relationship between gut microbiom and brain function:
https://academic.oup.com/nutritionreviews/article/76/7/481/4985887
Stress and microbiotica and the gut-brain axis, mental helth:
How to cycle nortropics
Should You Cycle Nootropics? Here’s Why Taking a Break Can Be Beneficial
With nootropics, consistency is key, but so is balance. Cycling your nootropic supplements can help keep them working for you while supporting your brain’s natural processes in the way it likes best. Here at Nortropics, we empower you for a healthy cognitive life by making informed choices. So let’s go ahead and find out why cycling nootropics, such as our formula Clarity, could be a good choice for long-term results.
Neuroplasticity and Adaptation: Keep Your Brain Engaged
The human brain is an amazing organ, ever-changing and rescripting itself in a non-stop process called neuroplasticity. This power of adaptation can be a double-edged sword: the more consistently an ingredient is used, the less sensitive the responding systems in your brain become. Cycling gives your brain some time to reset so that the pathways being touched by nootropics stay sensitive. It’s like allowing your brain a little breathing room so it goes back to gaining from the support Clarity gives when you return to using it.
Preventing Tolerance: Maximize Long-Term Benefits
Some nootropic ingredients, such as Rhodiola Rosea or L-Theanine, will lose a little potency over time if taken without breaks. That’s because your body can build up a tolerance to certain compounds with prolonged use. By cycling-whether it’s just taking 1-2 rest days a week, or going on a longer break every few months-you give your system time to reset. That way, when you do come back to Clarity, you’ll feel all of its benefits without diminishing returns.
Supporting Natural Brain Function: All About Balance
While nootropics do a great job of improving focus and clarity, it is essential to give your brain space to work naturally. Taking breaks allows your brain to engage in cognitive processes without relying on support, which enables you to stay balanced and resilient long-term. Think of this as training your brain to be strong independently, yet still leveraging the boost when needed with Clarity.
Effective Ways to Cycle Nootropics
Cycling doesn’t necessarily need to be that confusing; it’s all about finding what works best for you. A common approach is using nootropics 5–6 days a week with 1–2 rest days, or taking a break of 1–2 weeks after 8–12 consistent weeks. Do what your body tells you.
We in Nortropics are here to guide you in growth, both in cognitive health and mental wellbeing. Cycling is not about stepping backward; it’s about stepping forward with intention and care toward what your mind is truly capable of.
Marine magnesium health benefits: What is it good for?
When it comes to dietary supplements, many of us tend to overlook some of the most basic minerals. Magnesium is one of these, despite playing a key role in a variety of bodily functions. It is widely used in the fitness and bodybuilding community, often in the form of a supplement known as ZMA. ZMA stands for zinc magnesium, and vitamin B6 or “zinc magnesium aspartate.” We’re not just talking about any magnesium here, but marine magnesium from Norway, known for its natural purity and high bioavailability. Marine magnesium offers a range of health benefits that can enhance your body and mind in various ways.
What is Marine Magnesium?
Marine magnesium is a natural form of magnesium extracted from seawater. Specifically extracted from the pure, clear, and cold waters off the coast of Norway. Unlike many other forms of magnesium found in different types of rocks and mineral deposits, marine magnesium comes from the sea’s mineral reserves. This gives it a unique purity and makes it easier for the body to absorb and utilize the magnesium.
Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body. Including energy production, DNA synthesis, and muscle and nerve function. Because marine magnesium is naturally derived, it provides a concentrated source of this mineral, which is often lacking in our modern diet.
Marine Magnesium Health Benefits
- Energy Production
- Most people have felt constantly tired, even after a long and good night’s sleep. Magnesium is crucial for the production of adenosine triphosphate (ATP), the body’s primary energy carrier. Marine magnesium can help increase ATP production, providing more energy to tackle daily life or exercise. For those who often feel fatigued or have low energy levels, I always recommend taking marine magnesium.
- Muscle and Nerve Function
- As mentioned earlier, magnesium or ZMA (zinc magnesium aspartate) is often used in the fitness and bodybuilding community. Marine magnesium plays an important role as a neurotransmitter, not only on a mental level but also as a transmitter between nerve cells and between nerve and muscle cells. This means that marine magnesium enhances the signaling effect between nerve and muscle cells (motor nerves and muscle potentials). It is known for its ability to help muscles relax, which can prevent cramps and muscle pain. Many people, whether they exercise or not, experience painful nighttime leg cramps. Magnesium has been shown to play a crucial role in muscle relaxation by counteracting the effects of calcium, which causes muscles to contract. This is why many athletes and those who train heavily choose marine magnesium as a daily supplement. Additionally, marine magnesium helps transport calcium out of the muscle cell, allowing the muscle to relax.
- Bone Health
- Calcium is often associated as the most important component of bone health, but magnesium is also vital. Magnesium helps the body absorb calcium and assists in the formation of strong bone mass. Marine magnesium can be an essential part of a balanced diet to prevent osteoporosis, which often affects older people and significantly increases the risk of fractures and bone mass degeneration. This is a health challenge in today’s society.
- Heart Health
- The heart is also a muscle, and it never takes a break. As mentioned earlier, marine magnesium plays a crucial role for muscles, including the heart and its function. Marine magnesium helps regulate blood pressure, prevent arrhythmia (irregular heartbeats), and thus reduce the risk of heart disease. A steady supply of marine magnesium can help maintain a healthy and strong heart and a stable heart rhythm, especially for those prone to heart issues. I recommend using marine peptides preventively.
- Mental Health and Stress Management
- In today’s society, stress is increasingly common and almost unavoidable, but marine magnesium has been shown to counteract this. Magnesium is heavily involved in the regulation of neurotransmitters, including GABA (gamma-aminobutyric acid), the body’s natural calming neurotransmitter. GABA’s primary role is to inhibit or reduce the activity of nerve cells in the brain and nervous system. When GABA levels are optimal, we experience a sense of calm and mental clarity. Therefore, supplementation with marine magnesium can help reduce symptoms of anxiety and depression and improve stress management. Several studies have shown that marine magnesium contributes to improved sleep quality, which in turn positively affects mood and mental health in general.
Who can gain from Marine Magnesium health benefits?
Athletes and Those Who Exercise: Those who train heavily and athletes need magnesium due to increased sweat production and muscle activity. Marine magnesium can aid in faster and better recovery after training, prevent cramps, prevent injuries, and improve overall performance.
People with Stressful and Busy Lifestyles: For those living a hectic and stressful lifestyle, marine magnesium can also be very helpful. It not only helps regulate stress hormones but also improves sleep, leading to better stress management.
Elderly: Older individuals are prone to magnesium deficiency for several reasons, primarily reduced absorption in the intestines and often inadequate diets. Marine magnesium can help maintain bone strength, prevent osteoporosis, and help retain muscle mass and strength, as well as improve heart health.
Individuals with Magnesium Deficiency: Common signs of magnesium deficiency include fatigue, muscle cramps, and heart palpitations. Other signs include loss of appetite, nausea, and vomiting. Psychological signs of magnesium deficiency include personality changes and epileptic seizures. Magnesium supplements can quickly correct a deficiency and restore balance in the body.
People with Depression Symptoms: As previously discussed, marine magnesium plays an important role in brain function (neurotransmitter), and research suggests that low levels of magnesium may be linked to depression. Magnesium helps regulate neurotransmitters like GABA and serotonin, which are crucial for mood regulation. Magnesium deficiency can disrupt this regulation and potentially worsen depressive symptoms. Studies have shown that magnesium supplements can reduce symptoms of depression and are considered a potentially important supplement in the treatment of depression. (In such cases, medical professionals should be consulted.)
As you can see, there are many groups that can enjoy marine magnesium health benefits.
Bio availability
One of the greatest advantages of marine magnesium is its bio availability, meaning the body can more easily absorb and utilize it. Many lower-quality types of magnesium have been shown to be difficult for the body to absorb, resulting in significantly reduced effectiveness. Bio availability is more about effectiveness and absorption rather than the amount of micrograms of active ingredient. Therefore, marine magnesium in a laboratory test may show a lower magnesium content, but the absorption and effectiveness are significantly higher than other sources. Many studies demonstrate this clear difference.
BILDE søylediagramm
= magnesium glysinat ; ab = magnesium biglysinat ; b = marine magnesium
Safety and Purity
Marine Magnesium from Norway is extracted from some of the cleanest oceans in the world and world-renowned for its purity. Additionally, Norway has some of the world’s strictest controls which makes this a very safe choice for daily use. You don’t have to worry about contamination, which is often found in other sources.Price and Quality
Marine magnesium is slightly more expensive than other forms, but it is worth the price due to its high effectiveness, purity, and safety. In this way, you can say that quality, effectiveness, and safety come at a cost. We have included marine magnesium in our “nootropics stack” to significantly reduce costs without compromising on quality.Summary
Norwegian marine magnesium is a fantastic and well-researched supplement that can help with an incredibly wide range of health benefits. From improving and optimizing energy levels and supporting muscle and nerve functions. To promoting heart health and reducing stress and balancing mental health.We chose to include this potent ingredient in our nootropics stack because the marine magnesium health benefits are essential.
Sources:
“Bioaccessibility and Bioavailability of a Marine-Derived Multimineral, Aquamin-Magnesium”
- Energy Production
What is the difference between supplements and nootropics?
As both a personal trainer and psychotherapist, I’m often asked what is the difference between supplements and nootropics and what I would recommend. These questions are becoming more frequent, especially with the growing interest in both physical and mental health, coupled with their increasing popularity on social media. I find that customers, clients, and patients want to know what they can take to improve their training results, strengthen their bodies, or gain a mental edge, whether for work, studies, or just to have a better everyday life. Here, I’ll dive into what actually distinguishes these two categories from each other, and which might work best for you.
What are Supplements?
Supplements are something most people are familiar with and have heard of. You see them everywhere from gyms to grocery stores, ranging from vitamins and minerals to proteins, amino acids, and omega-3 supplements. But what exactly are supplements, and why are they so popular and widespread?
Definition and Purpose
Supplements are products designed to complement a regular diet with nutrients that one might not get enough of through ordinary food. They’re often used to support general health, improve bodily functions, and even enhance performance during exercise. As a personal trainer, I often see people using protein powder to get enough protein to build muscle (about 1.25 grams per kg of body weight), or multivitamins to ensure they get the necessary vitamins and minerals
Types of Supplements
There are many different types of supplements. Vitamins and minerals are the most basic, but we also have protein powders, amino acids, omega-3 fatty acids, and specific sports products like creatine and pre-workout. Each of these has a specific purpose. For example, creatine is known for improving strength and muscle growth, while pre-workout provides energy and endurance during training. Omega-3, on the other hand, is fantastic for brain health and has anti-inflammatory properties
Benefits of Supplements
The benefits of supplements are numerous. They contribute where there are nutritional deficiencies, support the immune system, increase energy levels, and even improve recovery after exercise. When working with clients, I often see how much better they perform when they get the right nutrients through both food and supplements.
Why Not Use Supplements?
A balanced and good diet is usually sufficient to meet the body’s needs for vitamins, minerals, and other nutrients. By eating a varied diet with plenty of vegetables, proteins, and healthy fat sources, the body gets everything it needs to function optimally. Supplements can often be unnecessary, and in some special cases, they can even disturb the natural balances of nutrients in the body. Bioavailability is another factor in this; it turns out that bioavailability in some cases proves to be better in natural food. Therefore, it’s important to focus on achieving a healthy diet rather than relying solely on supplements, unless there’s a specific medical and examined reason to use them. Where you’ve looked into what you need and why. Another aspect is price and money; supplements are often disproportionately expensive, also in relation to the quality you actually get. The important thing here is to realize that supplements are something you take in addition to a balanced good diet, not instead of.
What are Nootropics?
This is something many of my clients and patients wonder about, and perhaps not a concept that’s well-known here in Norway, but in Europe, North America, and especially Asia, it’s well-known.
Nootropics can be both natural and synthetic. Natural nootropics include Rhodiola Rosea, Ginkgo Biloba, and L-theanine (see separate article on L-Theanine). Others are more on the mushroom side, including Lion’s Mane, which is one of the most well-documented (see separate article). Synthetic nootropics can include substances such as modafinil or piracetam, both of which are categorized as medicines here in Norway and are extremely potent. Other more well-known nootropics that people might not think about are coffee and tea, which contain caffeine and L-Theanine
Definition of Nootropics
If we look at the current definition of what nootropics are, it says they are substances intended to improve brain function. This includes better memory, increased focus, improved learning ability, and generally sharper mental performance. As a psychotherapist, I’ve seen how nootropics can support cognitive function and performance ability, especially for those experiencing mental fatigue, mental balance, and concentration difficulties (see article Anne Marlene).
Benefits of Nootropics
The benefits of nootropics can be significant, especially if you’re striving to improve mental performance. They can clearly contribute to better concentration, improved learning ability, and increased creativity. At the same time, many experience that nootropics help against stress and improve sleep quality. It has also been shown that nootropics have a good effect on mental issues such as depression, restlessness, anxiety, and ADHD. (See article on L-Theanine and Marine Magnesium) Which in turn can improve mental performance.
What is the difference between supplements and nootropics?
I’ll address here what really is the difference between these two. Although both can improve your health, they work in very different ways.
Main Differences:
In their properties and what they are targeted towards. Supplements primarily focus on improving the body’s physical health by providing essential nutrients. Nootropics, on the other hand, are designed to improve mental performance and cognitive function. On the other hand, these can also cross each other, where one and the other can be both a supplement and a nootropic
Users and Areas of Use:
Those who use or take supplements are often looking to improve their general health or exercise performance / physical performance, while those who use nootropics are often more focused on improving mental sharpness, productivity, or combating mental fatigue.
Of course, there’s also a correlation between those who focus on mental health also focusing on the physical and vice versa. In this way, one can say focus on general health, physical and mental / psychological, and that these go hand in hand.
How to Choose the Right Product for You
To choose between supplements and nootropics, it’s primarily about what the goal is and the desired end situation. If your goal is to improve physical health, such as building muscle or supporting the immune system, supplements are the way to go. If, on the other hand, you want to improve your mental performance, nootropics are probably more appropriate.
As both a personal trainer and psychotherapist, I always recommend clients to consider both. Where one wants to optimize health from both sides, and where they affect each other optimally. So that in this way, you get the best of both worlds