Why You Feel Wired but Tired…And What Your Gut Has to Do with It (Free Article)

You may have heard in recent health news of the “Gut-Brain Connection.” If this is your first time hearing about it, then we welcome you to continue reading for a fairly focused view of a very complex concept. 

Stress, Glutamate, and That Foggy Brain Feeling 

How Stress Affects Your Brain 

When your body is under stress, whether it’s from a tough week at work or even from something as simple as a blood sugar crash, your brain kicks into survival mode. One of the chemicals it leans on is called glutamate. 

What Is Glutamate? 

Glutamate is a non-essential amino acid, meaning your body can make it on its own. It serves two main functions: 

• As a neurotransmitter in the brain: It’s the most abundant excitatory neurotransmitter in the central nervous system. 

• As a metabolic fuel and building block in the gut: This is the lesser-known but extremely important function. 

Glutamate is your brain’s go-go-go neurotransmitter. It helps with learning, memory, and focus—everything you want your brain to be good at. But, if Glutamate is out of balance then this is where we see those unwanted symptoms: 

• Too much glutamate = brain on overdrive. 

• Too little = mental fatigue, brain fog, and even low mood. 

Chronic stress burns through glutamate stores, disrupts the balance between glutamate and calming GABA (another neurotransmitter), and can leave your brain feeling wired and tired at the same time. 

And this disruption doesn’t just cause chaos in your head… 

Introducing the Gut-Brain Connection: How Your Brain Talks to Your Gut 

Glutamate’s Role in the Gut-Brain Axis 

Glutamate is crucial in the gut-brain axis, where it acts as a signaling molecule. A well-balanced glutamate system may help regulate: 

• Mood and behavior 

• Stress response (can’t stress enough how important this is) 

• Appetite and satiety 

Consequences of Imbalanced Glutamate 

When glutamate gets out of balance: 

• You may feel more anxious, restless, or foggy 

• Your gut motility can slow down or speed up unpredictably (the constipation or diarrhea rollercoaster) 

• The balance of gut microbes can shift (even our friendly bugs are stress-sensitive too) 

It’s all connected. That’s why when stress is high, digestion gets weird and your thoughts feel scrambled. 

Why Gut Specialists Care About Glutamate 

1. Primary Fuel for Intestinal Cells 

Glutamate, along with glutamine, is one of the main sources of energy for enterocytes (the cells lining your small intestine). These cells rely on glutamate to: 

• Maintain a healthy barrier (preventing leaky gut) 

• Regenerate and repair quickly 

• Support tight junction integrity 

Without enough glutamate, the gut lining can weaken, leading to increased intestinal permeability (not good), inflammation (really not good), and a higher risk of immune overactivation (oh, no). 

(Hint: Sound like mumbo jumbo? Check out our write up on Leaky Gut to help understand why all of this matters.) 

2. Promotes Gut-Associated Immune Function 

Glutamate contributes to the development and function of the gut-associated lymphoid tissue (GALT). This is a key immune defense zone in your gut. It supports the production of secretory IgA (sIgA), an antibody that protects your mucosal lining from pathogens. 

Bonus: You can get a basic stool or saliva test to check your secretory IgA levels. If you are struggling with gut symptoms and think this could be you, bring this up at your next doctor’s appointment. 

3. May Improve Recovery from Gut Injury or Inflammation 

In people with IBD, chronic gut inflammation, or post-infectious IBS, studies have shown that glutamate and glutamine may accelerate healing of the gut lining and reduce symptom severity. 

This is why gut specialists sometimes recommend L-glutamine, which converts into glutamate in the gut, for patients recovering from: 

• Antibiotic-associated dysbiosis (imbalance in your healthy microbes) 

• Chemotherapy-related mucositis 

• Leaky gut or food sensitivities 

• Low Protein Intake 

• Post-viral GI inflammation 

The Good News: Supporting Glutamate Balance 

You can support glutamate balance without supplementation: 

(Hint: Consult with your doctor first to see if supplementation makes sense for you; this can cause worsening symptoms in conditions like epilepsy and mood disorders.) 

• Prioritize protein in your diet (glutamate comes from amino acids). 

• Eat natural sources of Glutamate: Bone broth, fermented foods, and aged cheeses. 

• Eat foods rich in magnesium & B6 as they help convert glutamate to calming GABA (dark chocolate, avocados, nuts, bananas, spinach, whole grains, greens, fish, beans, potatoes, and there’s more). 

• Sleep, hydrate, and breathe deeply. 

• Cut back on excitotoxins like MSG (commonly found in fast foods, processed meats, seasonings, condiments, soups, and frozen foods) and artificial sweeteners if you’re sensitive. 

Your brain can be helped, and your gut health doesn’t have to be a crapshoot (pun intended). There is much to consider when evaluating one’s symptoms, but a little bit of knowledge can go a long way!