By John-Paul Andersen, PhD – Formulation Scientist and Cofounder of &Mind

Your Brain Thinks With Your Gut

You’ve probably felt it—stress upsetting your stomach, or comfort food lifting your mood. That’s the gut-brain connection at work. Scientists now know the gut and brain communicate constantly through the vagus nerve, immune signals, and gut microbiota.

When digestion is off, mood, memory, and focus often follow. Supporting gut health is one of the most overlooked ways to improve brain clarity.

How the Gut Affects the Brain

• Microbiome messengers: Gut bacteria produce neurotransmitters like serotonin and GABA, which directly affect mood and anxiety .

• Inflammation signals: An unhealthy gut lining (“leaky gut”) can trigger systemic inflammation, which reaches the brain and impairs cognition .

• Nutrient absorption: Without efficient digestion, key brain nutrients like B-vitamins, magnesium, and zinc aren’t absorbed properly .

• Stress loop: Chronic stress slows digestion, while poor digestion feeds back to worsen stress—a vicious cycle.

The Cost of Ignoring Gut Health

• Brain fog: Poor digestion often coincides with mental sluggishness.

• Mood instability: Anxiety, irritability, or low motivation can be fueled by microbiome imbalance.

• Energy dips: Inadequate nutrient absorption reduces mitochondrial energy production in the brain.

• Long-term risks: Chronic inflammation and poor gut health are linked to accelerated cognitive decline.

How to Support the Gut-Brain Connection

1. Eat more plants: Fiber-rich foods support diverse gut bacteria.

2. Include fermented foods: Yogurt, kefir, sauerkraut, and kimchi introduce beneficial microbes.

3. Reduce ultra-processed foods: They disrupt gut microbiota and increase inflammation.

4. Manage stress: Relaxation practices improve both digestion and mood.

5. Use targeted nutrients: B-vitamins, magnesium, and antioxidants support both gut and brain resilience.

Where &Mind Fits In

We built &Mind to address brain health from multiple angles—including the gut-brain axis.

• &Mind AM: With glucoraphanin (a compound from broccoli sprouts) and B-vitamins, it supports antioxidant defenses and nutrient metabolism—both critical for gut and brain synergy.

• &Mind PM: Magnesium glycinate, zinc, lemon balm, and L-theanine calm the nervous system, reduce stress reactivity, and support nighttime recovery—indirectly improving gut health and digestion.

By supporting both the nervous system and nutrient metabolism, &Mind helps maintain the feedback loop between gut and brain.

Final Thoughts

Brain health doesn’t start in the head—it starts in the gut. By nourishing your digestive system and reducing inflammation, you give your mind the building blocks it needs to stay clear and balanced. &Mind helps reinforce that connection, so your brain feels the benefits of what your body supports every day and every night.

References

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5. David LA, et al. Diet rapidly and reproducibly alters the human gut microbiome. Nature. 2014;505(7484):559–563.

6. Liu RT, Walsh RFL, Sheehan AE. Prebiotics and probiotics for depression and anxiety: a systematic review and meta-analysis of controlled clinical trials. Neurosci Biobehav Rev. 2019;102:13–23.

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10. Bravo JA, et al. Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve. PNAS. 2011;108(38):16050–16055.