Neurotransmitters play a crucial role in our mood, energy, cravings, addictions, motivation, and so on. When they are out of balance we get symptoms, which vary depending on the neurotransmitters affected and other factors affecting each individual. Neurotransmitters are chemical substances that are released at the end of nerve fibres and transfer to another nerve fibre, transmitting information. So they are messengers of neurologic information of sorts.
Neurotransmitters are affected by stress, diet, inflammation, sleep, environmental factors, genetic factors, etc. They are important players in modern medicine as many medications modulate neurotransmitters as a way to decrease symptoms. For example, there is a class of anti-depressant medications called SSRI, or Selective Serotonin Re-uptake Inhibitors, which basically impact how long serotonin is active in our brain. For our purpose however, we will look at natural ways to affect our neurotransmitters, including supplements, herbs, diet and lifestyle.
Diet
One of the most important places to start to improve neurotransmitter balance, and this applies to all neurotransmitters, is diet. Two keys elements are protein and blood sugar balance.
Protein
Proteins are made of amino acids, which are also the building blocks for our neurotransmitters. Protein deficient diets are way too common, and a major cause of neurotransmitter imbalances. Moreover, when we are prone to neurotransmitter imbalances or under chronic stress, it is important to increase protein intake.
This means having protein with every meal and snacks, and having 15 to 20g of protein with every meal. Protein can be of animal or vegetarian sources.
Blood sugar
Blood sugar balance also plays a crucial role in neurotransmitter balance and how neurotransmitters get into our brain. Maintaining a stable blood sugar throughout the day is key to good neurotransmitter balance. This means avoiding blood sugar highs or lows - which is achieved differently by each individual, depending on our metabolism, activity level and predisposing conditions.
Generally speaking however, avoiding refined sugar and refined carbohydrates is helpful for the majority of people in balancing blood sugar.
Lifestyle
Lifestyle factors also play a significant role in overall balance of neurotransmitters, the three most important being stress management, sleep and exercise.
Sleep and exercise are crucial in neurotransmitter balance, and excess stress is a major cause in neurotransmitter imbalance
Supplements for balancing individual neurotransmitters:
To help you identify neurotransmitter imbalances, please read this article.
There are some medication-supplement interactions that can have serious effects, it is important to discuss any supplementation with your naturopathic doctor, medical doctor or pharmacist to ensure that they are safe for you to take.
Serotonin
Serotonin makes us feel happy, comforted, makes us feel self-confident, helps us have a positive outlook and emotional flexibility. Seasonal affective disorder (the winter blues) are majorly triggered by a lack of serotonin as sunlight stimulates the production of serotonin.
Serotonin boosting supplements and herbs:
St John’s Wort
5-HTP
L-tryptophan
SAMe
Saffron
Co-factors in serotonin production:
Iron
Magnesium
Vitamin B6 (P5P)
Vitamin B12 (Methylcobalamin)
Folate (Methylfolate)
*Hormone imbalances such as thyroid or estrogen can also be part of the cause of a serotonin deficiency.
Dopamine
Dopamine makes us feel alert, enthusiastic, driven and motivated. It also plays a major role in our energy, drive, and mental focus.
Dopamine boosting herbs and supplements:
L-tyrosine
Mucuna puriens
Co-factors in dopamine production:
Vitamin B6 (P5P)
Selenium
Alpha-lipoic-acid
GABA
GABA, or gamma-aminobutyric acid, is the neurotransmitter that makes us feel calm and relaxed.
GABA boosting herbs and supplements:
Gaba
L-theanine
Lavender
Passionflower
Kava
Valerian root
Taurine
Co-factors in GABA production:
Vitamin B6 (P5P)
Magnesium
Zinc