We often hear the phrase “you are what you eat”, but many people don’t realize just how deeply food impacts how you feel. In fact, the emerging field of nutritional psychiatry is uncovering fascinating links between diet and emotional well-being. Our brains are incredibly sensitive to what we consume, with certain nutrients affecting the production of essential chemicals like serotonin, dopamine, and GABA that help regulate our mood and stress response.
Here’s a look at some of these nutrients and how they can affect how you feel.
GABA (Gamma-Aminobutyric Acid)
GABA is a naturally occurring neurotransmitter that acts as the brain’s primary “calm-down” signal. It inhibits excessive neural activity, helping to quiet the mind and reduce feelings of anxiety or restlessness. Low GABA levels have been linked to sleep disturbances and heightened stress, and supplementation has been shown to possibly help with some of these issues.
Foods rich in GABA include fermented foods like kimchi and miso, whole grains, and certain vegetables such as spinach and sweet potatoes. Other good sources are nuts like almonds and walnuts.
L-Theanine
L-Theanine is a unique amino acid naturally found in tea leaves, particularly green tea. It is well-known for its ability to promote relaxation without causing drowsiness. L-Theanine works by increasing alpha brain wave activity, which is associated with a state of “relaxed alertness.” It also supports the production of calming neurotransmitters, helping to reduce stress and improve focus.
Magnesium
Magnesium is an essential mineral that is found in nuts, seeds, whole grains and leafy green vegetables. Magnesium plays an important role in supporting the nervous system and muscle relaxation, and is also crucial in regulating neurotransmitters that influence sleep and mood, such as GABA. Adequate magnesium levels have been linked to reduced feelings of stress and anxiety, as well as improved sleep quality.
In fast-paced places like Singapore, where work and life can be demanding, it’s not always easy to get all the nutrients our brains crave from food alone. Therefore, people are exploring ways to supplement their diets with nutrients known to support relaxation and sleep.
Holistic Way’s Mood Calming Shot has all the nutrients mentioned above and additional plant extracts like Passion flower, Tart cherry and Saffron that aim to provide natural calming effects. It is a delicious, ready-to-drink formula suitable for both men and women, providing a convenient way to sleep well and wake up feeling refreshed.
Whether through mindful food choices or thoughtfully formulated supplements, giving your brain the right support can be a simple yet powerful way to foster relaxation, resilience, and better rest.
References
Xu, J., Ge, Z., Wang, H., Zhang, C., Xu, J., Li, Y., Yang, X., Zhang, L., Li, Z., Liu, Z., Wang, G., & Du, J. (2025). Long-term GABA supplementation mitigates anxiety by modulating complement and neuroinflammatory pathways. Npj Science of Food, 9(1). https://doi.org/10.1038/s41538-025-00423-w
Guimarães, A. P., Seidel, H., De Medeiros Pires, L. V., Trindade, C. O., Baleeiro, R. D. S., De Souza, P. M., Silva, F. G. D. E., Coelho, D. B., Becker, L. K., & De Oliveira, E. C. (2024). GABA supplementation, increased Heart-Rate variability, emotional response, sleep efficiency and reduced depression in sedentary overweight women undergoing physical exercise: Placebo-Controlled, randomized clinical trial. Journal of Dietary Supplements, 21(4), 512–526. https://doi.org/10.1080/19390211.2024.2308262
Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672
