Genetics, inadequate nutrition, chronic stress, aging, and environmental toxins can influence neurotransmitter balance.
Imagine a world without neurotransmitters – an existence where thinking, feeling, and moving would be impossible. These incredible chemical messengers are the lifeblood of our brains, orchestrating every thought, emotion, and action. Without them, life as we know it would not exist!
Understanding neurotransmitters
Since 1921, more than 200 neurotransmitters have been identified, and new ones continue to be discovered. Like mail carriers, neurotransmitters deliver essential messages for the body’s communication systems to run smoothly. Within the complex network of the nervous system, neurotransmitters can shape everything from behavior and memory to how we sleep and digest food.
Genetics, inadequate nutrition, chronic stress, aging, and environmental toxins can influence neurotransmitter balance.
And when neurotransmitters are diminished or not functioning properly, a host of health challenges can be triggered. Let’s examine common neurotransmitters and the effects of their deficiency.
Acetylcholine – the learning neurotransmitter. Acetylcholine is essential for memory, learning, and concentration. Low levels are associated with cognitive decline and neurodegenerative diseases such as Alzheimer’s disease.
Dopamine – the pleasure neurotransmitter. Dopamine is vital for motivation, attention, and movement. Low levels are linked to depression, Parkinson’s disease, and ADHD.
Gamma-aminobutyric acid (GABA) – the calming neurotransmitter. GABA is an inhibitory neuro-transmitter that calms neural activity and promotes relaxation. Low levels are linked to anxiety, panic, and worry.
Glutamate – the memory neurotransmitter. The most common neurotransmitter, glutamate, is involved in memory formation and learning. Low levels can lead to mental fatigue, concentration difficulties, and sleep disturbances.
Serotonin – the mood neurotransmitter. Serotonin supports mood, appetite, learning, and sleep. Low levels are linked to sleep problems, sadness, and anxiety.
Nutrients for neurotransmitter health
Enhancing mental clarity and brain function begins with the right nutrients, fueling neurotransmitter production and performance.
Amino acids act as neuro-transmitters or their precursors. For example, glycine and GABA are neurotransmitter amino acids, while L-tyrosine and L-tryptophan are precursors for dopamine and serotonin, respectively.
Adequate dietary protein is essential for the necessary amino acids. Daily protein needs vary by age, activity, and health, and can be met through animal and plant sources or supplements. Individual amino acid supplements are also available for specific neurotransmitter support.
Vitamin C is vital to producing serotonin and is a cofactor for converting dopamine to noradrenaline. This well-known antioxidant also regulates the release of neurotransmitters such as acetylcholine.
Consuming various fruits and vegetables and taking highly absorbable supplements such as liposomal vitamin C can improve vitamin C levels.
B vitamins are crucial for brain function and cognition, with vitamin B1 aiding acetylcholine and GABA, and vitamin B6 serving as a cofactor for neurotransmitters like serotonin and dopamine. Folate and vitamin B12 are vital for methylation, which helps produce serotonin, dopamine, and adrenaline. Increasing B vitamin intake may lower dementia risk. Improve your intake through whole grains, leafy greens, eggs, and fish, or consider high-quality supplements like multivitamins and B complex.
Omega-3s. Growing evidence suggests that sufficient omega-3 fatty acid levels in the brain are needed for the normal functioning of neurotransmitter systems. Omega-3s influence the production, release, and uptake of multiple neurotransmitters, such as serotonin, dopamine, norepinephrine, and GABA.
Maintain adequate levels of omega-3 fats by consuming fatty fish, chia seeds, walnuts, and high-quality fish and algae oil supplements.
Magnesium supports mood, stress, and sleep by regulating neurotransmitters like glutamate and GABA, and supports the conversion of serotonin into melatonin. Research with magnesium L-threonate, a specific form that can cross the blood-brain barrier and improve the brain’s magnesium levels, can improve learning, recall, and memory.
Magnesium deficiency can be prevented by consuming foods such as leafy greens, nuts, and whole grains. Magnesium L-threonate can be found in supplement form for individuals who want further cognitive support.
Phosphatidylcholine, a precursor to acetylcholine, is vital for cell membranes and influences the brain’s adaptability and nerve cell connections. Higher levels of phosphatidylcholine are associated with a lower risk of memory disorders and better cognitive performance.
This nutrient can be found in dietary sources such as eggs, beef, fish, and nuts, as well as in supplements from soy lecithin, sunflower lecithin, and krill oil.
