Balance Your Neurotransmitters to Take Control of Your Life By Deane Alban Views: 323,889 FacebookLinkedInPinterestTwitterShare Neurotransmitter imbalances can cause problems with mood, memory, addictions, energy, libido, and sleep. Learn how this happens and what to do about it.

Balance Your Neurotransmitters to Take Control of Your Life By Deane Alban Views: 323,889 FacebookLinkedInPinterestTwitterShare Neurotransmitter imbalances can cause problems with mood, memory, addictions, energy, libido, and sleep. Learn how this happens and what to do about it. brain out of balance Is there an area of your life where you feel out of control? Are you a shopaholic, chocoholic, caffeine addict, or worse? Do you get depressed for no apparent reason, feel overwhelmed by life, have trouble sleeping, or have negative thoughts that you just can’t shake? If you answer yes to any of these questions, it’s very possible that you have a neurotransmitter imbalance. What Are Neurotransmitters? The human brain is composed of roughly 86 billion neurons. (1) These cells communicate with each other via chemical messengers called neurotransmitters. Scientists have found just over a hundred of these communication chemicals, and it’s believed that ultimately thousands will be discovered. (2) Neurotransmitters regulate mood, cravings, addictions, energy, libido, and sleep. They control your ability to focus, concentrate, learn, remember and handle stress. Neurotransmitter Imbalance Causes It’s estimated that 86% of Americans have suboptimal neurotransmitter levels. (3) Underlying health conditions such as hormone imbalances, chronic inflammation, thyroid diseases, and blood sugar disorders can cause neurotransmitter imbalances. (4) You can be genetically predisposed to certain neurotransmitter imbalances as well. (5) But the unhealthy modern lifestyle is largely to blame. Chronic stress, poor diet, environmental toxins, drugs (prescription and recreational), alcohol, nicotine, and caffeine are major culprits. Understand What Neurotransmitter “Imbalance” or “Deficiency” Really Means You’ll often hear about “neurotransmitter imbalances,” “low neurotransmitter levels,” or “neurotransmitter deficiencies.” We use these terms on this site too, but the reality is complicated and these phrases are not technically accurate. Because, in fact, there are no reliable ways to measure neurotransmitter levels in the brain and there are no scientifically accepted norms as to what those levels should be. (6) What is known is that certain clusters of symptoms are linked to abnormal neurotransmitter activity. So whenever you see a phrase like “low serotonin”, realize that this is a shortcut that means one or more of these processes is taking place: (7, 8) Too little of the neurotransmitter is being made or formation is being inhibited. There are too few receptors for the neurotransmitter to bind with. The neurotransmitter receptors aren’t working very well. The neurotransmitter is being broken down too soon. The neurotransmitter is not being appropriately recirculated. Know Your Neurotransmitters Many brain and memory supplements include ingredients such as amino acids, herbs, and vitamins that are designed to boost the production of one or more neurotransmitters. But there is a big problem with this shotgun approach. If you don’t know which neurotransmitters you need to boost, you might well be taking substances that could make your imbalance even worse. While all neurotransmitters are important, the “big four” are serotonin, dopamine, acetylcholine, and GABA. Here’s an overview of each neurotransmitter, including how to tell if you might be too low in a particular one. Decide which deficiency sounds most like your situation and then you can take appropriate steps to optimize your neurotransmitter levels. Serotonin — The “Happiness Molecule” serotonin happiness neurotransmitterOf all the neurotransmitters, serotonin definitely gets the most attention. Serotonin is called the “happiness molecule” because it’s so essential for a positive mood. Low serotonin levels are linked to the most common mood disorders of our time — depression, anxiety, eating disorders, insomnia, obsessive compulsive disorder, and seasonal affective disorder. The most commonly prescribed antidepressants are selective serotonin reuptake inhibitors (SSRIs) which are believed to help depression by increasing serotonin levels. (In reality, it’s not fully understood exactly how SSRIs work.) Symptoms of low serotonin include carbohydrate cravings, binge eating, insomnia, anxiety, negativity, digestive disorders, low self-esteem, low libido, and hypervigilance. (9) Men and women express somewhat different symptoms of low serotonin. (10) Women are much more likely to experience mood disorders and carb cravings, whereas men are more likely to be impulsive, have ADHD, and drink alcohol in excess. How to Increase Serotonin Tryptophan is the amino acid precursor, or building block, of serotonin. It’s found mainly in protein-rich foods like meat, eggs, fish, and dairy. So theoretically eating tryptophan-rich foods should raise serotonin levels, but the relationship between serotonin, tryptophan and food is not that straightforward. Unexpectedly, both tryptophan and serotonin levels drop after eating a meal containing protein. It turns out that protein blocks the synthesis of tryptophan into serotonin. Eating carbohydrates alone — with no protein — at some of your meals or snacks allows tryptophan to enter your brain and boost serotonin levels there. Another surprise is that tryptophan supplements work better than tryptophan found in food to increase serotonin. Other supplements that raise serotonin levels include SAM-e, B complex vitamins, magnesium, l-theanine, omega-3 essential fatty acids, curcumin, and the adaptogenic herb Rhodiola rosea. 5-HTP is often recommended to increase serotonin, but it’s not my top choice. A review of over 100 studies on 5-HTP concluded there is still no real evidence that it alleviates depression. (12) It’s not intended for long-term use and should never be taken with antidepressants, sedatives, or natural remedies that can increase serotonin like kava, valerian, SAM-e or St. John’s wort. (13) When taken together they can lead to potentially serious serotonin syndrome. Daily exercise, sufficient sleep, and exposure to sunshine will increase serotonin levels, too. Dopamine — The “Motivation Molecule” Dopamine has been coined the “motivation molecule.” dopamine motivation neurotransmitterIt provides the drive and focus needed to do what needs to be done. Alarmingly, lab mice that are dopamine deficient are so apathetic they’ll literally starve even when food is readily available — that’s how important dopamine is to motivation! (14) Dopamine has another important role as the brain chemical in charge of the body’s pleasure-reward system. (15, 16) Dopamine is released when your needs are about to be met and delivers a feeling of satisfaction when you’ve accomplished your goals. (17) If you’ve lost your zest for life or find yourself engaging in self-destructive behaviors to get your kicks, you may be low in dopamine. Signs of low dopamine include apathy, low energy and motivation, low libido, and inability to experience pleasure. Dopamine deficiency can manifest as a lethargic and apathetic form of depression unlike serotonin-based depression which is usually linked to anxiety. Related articles: Dopamine Deficiency, Depression and Mental Health SUBJECT: Sharper thinking, better mood Movies like Limitless and Lucy have fueled an interest in the power of nootropics. Nootropics are substances that claim to make you smarter, highly focused, and more productive. But many of the products containing these substances are neither helpful nor harmless. We've looked closely at the market and found a supplement that combines many of the most effective, safe and natural brain enhancers we know. These enhancers work with your brain's own neurotransmitters to really improve your mental energy, clarity, focus and mood. Read more about it below. Start thinking better today Deane & Dr. Pat The Best and Worst Ways to Increase Dopamine Many people self-medicate with addictive substances like caffeine, alcohol, sugar, nicotine, and recreational drugs to increase dopamine. Others get their dopamine hit from excesses of all kinds — too much shopping, sex, gambling, video games, and thrill-seeking behaviors. Fortunately, addictions and risky behaviors are not the only way to increase dopamine! You can increase dopamine naturally with the right foods, supplements, and lifestyle activities. ✓Dopamine Boosting Supplements See Amazon.com for best selection and value The amino acid tyrosine is a major building block of dopamine and must be present for dopamine synthesis. Tyrosine can be found in most animal food products. Other foods that increase dopamine include avocado, green leafy vegetables, apples, beets, chocolate, oatmeal, nuts, and seeds. (19) Two of the most popular beverages on the planet, coffee and green tea, increase dopamine. ✓Green Tea See Amazon.com for best selection and value While these drinks offer significant health benefits, be mindful that caffeine is easily abused and addictive tendencies are a hallmark of low dopamine. There are plenty of supplements that increase dopamine naturally. ✓Acetyl-l-Carnitine Supplements See Amazon.com for best selection and value A good one to start with is acetyl-l-tyrosine, a highly absorbable form of tyrosine that readily crosses the blood-brain barrier into the brain. (20) Other supplements that increase dopamine include citicoline, curcumin, Mucuna pruriens (velvet bean or cowhage), phosphatidylserine, and Ginkgo biloba. (21, 22, 23, 24, 25) Bacopa monnieri, a traditional Indian Ayurvedic herb, helps regulate dopamine production up and down as needed. (26) This makes bacopa an excellent choice for balancing dopamine levels especially for those who suspect they have too much dopamine. ✓Bacopa Supplements See Amazon.com for best selection and value Healthy lifestyle activities like physical exercise and meditation increase dopamine. (27, 28) And since dopamine is released when you accomplish a goal, taking on new challenges helps raise dopamine levels. So, break down your long-range plans into short-term goals. Then, every time you tick an item off your “to do” list, you’ll get a little dopamine boost. Related articles: How to Increase Dopamine Naturally Acetylcholine — The “Molecule of Memory and Learning” Acetylcholine, the first neurotransmitter to be discovered, is essential for learning and memory. (29) acetylcholine memory neurotransmitterSymptoms of acetylcholine deficiency are typical of “senior moments” — struggling to remember, focus, follow plots, and find the right words — regardless of age. Acetylcholine levels drop by as much as 90% in Alzheimer’s patients. (30) Acetylcholine activity is the target of Alzheimer’s drugs, which attempt to slow the progression of cognitive decline by blocking the breakdown of this brain chemical. How to Increase Acetylcholine If you are low in acetylcholine you may find yourself craving fatty foods. If so, pay attention! Your brain is trying to tell you something. The best way to increase acetylcholine is to stop eating a low-fat diet. The precursor to acetylcholine is choline, a nutrient found mainly in high-fat dairy products, fish, meat, and poultry. The best sources of choline by far are egg yolks and whole eggs. (31) According to Dr. Datis Kharrazian, author of Why Isn’t My Brain Working?, the brain literally starts to digest itself for the raw materials needed to create acetylcholine when you don’t provide it with enough dietary fat. If you’re a coffee drinker, consider switching to tea which slows the breakdown of acetylcholine. (32) The most common type of choline supplements do little to raise acetylcholine levels, but there are some forms of choline that do. (33) The alpha GPC (L-alpha-glycerylphosphorylcholine) form, which occurs in human breast milk, readily enters the brain to improve memory and cognition. (34) Another form of choline that increases acetylcholine is citicoline. ✓Citicoline Supplements See Amazon.com for best selection and value Citicoline also increases blood flow to the brain, brain plasticity and the capacity to grow new brain cells. (35) It is used therapeutically to treat a wide variety of serious brain disorders including age-related cognitive decline, dementia, and Alzheimer’s. (36, 37) Other supplements that naturally increase acetylcholine levels are huperzine-A, derived from Chinese club moss, and galantamine, derived from the snowdrop flower. ✓Mind Lab Pro Brain Supplement Optimizes brain health, supports memory, focus & mood The last tip for increasing acetylcholine is to avoid anticholinergic drugs. These are drugs that destroy acetylcholine and are surprisingly common. A good rule of thumb is that any medication that starts with “anti” is likely to affect your acetylcholine levels such as antibiotics, antihistamines, and antidepressants. This includes over-the-counter remedies for allergies, insomnia, pain, and acid reflux like Benadryl, Nytol, Tylenol PM, and Tagamet. (38, 39) Related articles: How Acetylcholine Deficiency Impacts Memory GABA — “Nature’s Valium” GABA (gamma-aminobutyric acid) is a relaxing neurotransmitter that’s been dubbed “nature’s Valium.” gaba relaxation neurotransmitterThis brain chemical normally puts the brakes on brain activity on an as-needed basis, but when you’re low in GABA your mind gets stuck in the “on” position. Typical symptoms of low GABA are being easily stressed out, overstimulated, and overwhelmed. Other signs and symptoms of low GABA are lying awake with racing thoughts, feeling dread for no particular reason, and experiencing heart palpitations, cold hands, and shortness of breath. Low GABA is associated with anxiety disorders and panic attacks, as well as physical disorders with an emotional component such as irritable bowel syndrome and fibromyalgia. (40) Related articles: How to Reduce Cortisol, the Stress Hormone How to Increase GABA You may be drawn to unhealthy ways to increase GABA such as reaching for high carbohydrate foods, alcohol, or drugs to relax. But there are healthy foods and supplements that will do the trick. According Dr. Eric Braverman, bestselling author of Younger Brain, Sharper Mind, bananas, broccoli, brown rice, citrus fruit, fish, lentils, nuts, oats, organ meats, spinach, and whole grains are among the best foods for increasing GABA. Fermented foods like unpasteurized yogurt, kefir, saurkraut, kimchi, and miso also raise GABA levels. GABA supplements are available, but are of limited use since GABA is too large a molecule to cross from the bloodstream into the brain. Instead, consider taurine, an amino acid that activates GABA receptors in the brain and encourages the formation of GABA. (41) ✓Taurine Supplements See Amazon.com for best selection and value Probiotic supplements that contain Lactobacillus rhamnosus markedly improve GABA levels. (42) ✓Probiotic Supplements See Amazon.com for best selection and value Other GABA-boosting supplements include magnesium, l-theanine, and kava. If you live where you can buy picamilon, you might want to give it a try. It combines GABA with niacin to create a compound that more readily enters the brain. (43) Picamilon is considered a smart drug among college students who use it to boost memory, focus and brain power. (44) In 2015, the Food and Drug Administration decided it was more drug-like than supplement-like and pulled it from the shelves, so it is no longer readily available in the US. (45) All kinds of exercise can increase GABA, but yoga in particular stands out. One study found that just a single one-hour session of yoga increased GABA levels by 27%. (46) Related articles: GABA Supplements for Stress and Anxiety Relief What About Neurotransmitter Testing? You can order do-it-yourself neurotransmitter tests online that measure levels of neurotransmitters in your saliva or urine. Many experts believe these tests are a total waste of money since there is virtually no proven connection between the levels of neurotransmitters found circulating throughout your body and those in your brain. Neurotransmitters are not produced just in the brain — 95% of your body’s serotonin is produced and resides in your intestines! (47) A comprehensive analysis of neurotransmitter testing concluded that there is no connection between the actual levels of neurotransmitters found in the urine and those in the brain. This makes sense when you consider that neurotransmitters generally do not cross the blood-brain barrier. By and large, neurotransmitters created in the brain stay in the brain and those created elsewhere in the body stay there. Symptom-based questionnaires have been used for years to determine neurotransmitter deficiencies quite effectively. Hopefully, what you read in this article can help you determine the neurotransmitter deficiencies that pertain to you. But if you are still unsure which neurotransmitters are at the root of your problems, here are three free reputable quizzes to guide you toward some answers: Dr. Eric Braverman’s Brain Deficiency Quiz — available as a PDF. Dr. Mark Hyman’s The UltraMind Solution Companion Guide — available as a PDF. Julia Ross’s Mood Cure Questionnaire — available on MoodCure.com. Related articles: Neurotransmitter Testing: Is It Effective? Is There a Better Alternative? Neurotransmitter Imbalances: The Bottom Line Neurotransmitters are chemical messengers used by brain cells to communicate with each other. They exert a great deal of control over many aspects of life. By recognizing the symptoms of deficiencies of the most influential neurotransmitters, you can take appropriate steps to bring your brain chemicals — and your life — back into balance. FacebookLinkedInPinterestTwitterShare 12 Comments Sort by Newest Add a comment... Kelly Rose Hi! I'm 25 and I've had constant derealization for almost 14 years now stemming from an anxiety/panic disorder with high stress. Basically, it feels like reality is a dream and I can't fully connect to anything that's happening or that I'm doing, like I'm on autopilot and there's a fog blocking me from the world. I've learned to live with it since I was 12, but am at the point where I just want to feel normal again and live my life. I'm on Zoloft which does help take the edge off of the anxiety a bit, but it has never done anything for this issue. I've tried mindfuless and meditation but it's really difficult when I can't focus or connect. I've heard from other people with this that it is caused by low dopamine in the brain, do you have any information at all on derealization? Thanks so much for your help! Like · Reply · Jun 24, 2017 2:40pm Kelly Rose Be Brain Fit Yes! Honestly, I can see myself in almost all of the deficiencies listed above, but Dopamine is definitely one of them. I've been to my GP, a psychologist and nutritionist about the issue over the years and have had no luck at all. I haven't considered seeing those types of doctors, but I'm definitely going to look into it. Thanks for the suggestion and the links! Like · Reply · Jun 26, 2017 5:24am Sarah Bristow · Langley, British Columbia After having my son I have noticed my mood has been a bit depressed. I sleep all night long, yet i am still tired... unmotivated, and my zest for life sometimes feels gone. I do not have the anxiety part that fits into the serotonin category... however i do have some symptoms. I also have some symptoms of low dopamine as well. I am nervous about taking something that could depress my dopamine (aka 5 HTP)... is it possible to take both as a supplement?.. like 5 HTP and then L-Tyrosine for the dopamine aspect? or do you suggest something else. thanks :) Like · Reply · Jun 22, 2017 4:33am Sarah Bristow · Langley, British Columbia Also Be Brain Fit would you suggest something like SAM-e? Like · Reply · Jun 22, 2017 4:35am Sarah Bristow · Langley, British Columbia @Be Brain Fit, wondering though if you can be low in both serotonin AND dopamine. I see a lot of "all in one" supplements have GABA added which I do not want... (I don't need to feel more calm.. lol, I need some energy and drive!). So is it common to still take a supplement for both dopamine and serotonin needs? Like · Reply · Jun 23, 2017 5:10am Sarah Bristow · Langley, British Columbia Be Brain Fit So to clairify, you suggest taking Tryptophan in the evening (as to increase serotonin) with a B complex..., and Tyrosine (specifically n-acetyl tyrosine) in the morning for dopamine. Where does SAM-e fit into this?... ive read SAM-e increases both dopamine and serotonin. basically i want to find a happy balance.... :) Like · Reply · Jun 23, 2017 6:01am Show 3 more replies in this thread Sydney Hicks · Elba Junior Senior High School Hi I'm 18 and believed to be suffer from gaba I have aniexty and panic disorder I hae suffered from gaba for 4 months being put on a long term release of xannx a few weeks ago if I was being honest I really have no control over my life constantly being scared of my next panic attack band wonder about my life my mom only works not even 10mins away and when I'm alone at home I will end up going so fast for my self and tweak out about my breathing and then drive as fast as I can to my moms work where I sit from 8:15am -6:20pn almost everyday scared is there any way to help get my life back Like · Reply · Jun 19, 2017 9:04am Reni Becker Hello, my 17 year old daughter has OCD and GAD. What supplements would be right for her ? After reading I am sure she has low GABA and low serotonin. What about imbalance of GABA and Glutamate ? Thanks Like · Reply · May 17, 2017 5:22am Reni Becker Be Brain Fit thank you. Like · Reply · May 17, 2017 9:25am Liam O'Donnell · Civil/Structural Engineer at Transport for London This is a great article, I'm having issues with stress and my small intestinal motility is slow, I also have rapid thoughts and I'm always on edge all of the time. I did a urine test recently and it showed my dopamine was very high and my serotonin was very low :(. I have been taking 5-http and exercising more and it is helping. However I'm still not over the line. Does it take quite a bit of time to balance dopamine and serotonin again? I think I need to be a bit more patient Like · Reply · May 1, 2017 6:47pm Liam O'Donnell · Civil/Structural Engineer at Transport for London Thanks for your response. Yeah I agree, I've been so stressed out over the past few years and have generally been an angry person. I think I've been depressed for quite some time but wasn't really bothered by it. It's only now that I have functional dyspepsia that I'm finally trying to sort it. Yes it's going to take some time but I believe it will build me as an individual as well. Thanks Like · Reply · May 2, 2017 11:20pm Liam O'Donnell · Civil/Structural Engineer at Transport for London Be Brain Fit do you have any recommendations for restoring the serotonin receptors? For example aerobic exercise? Happy thoughts? Like · Reply · May 2, 2017 11:21pm Mayur Jena · Odisha State Open University ( OSOU) I have a query for a research, whcih are the neurotransmitters that are produced by deep diphragamtic breathing ? Like · Reply · Apr 29, 2017 9:36am Mayur Jena · Odisha State Open University ( OSOU) Hi Be Brain Fit thank you. Does deep bretahing from the lungs can secretes serotinin, oxytocin, dopamine and the endorphins? Like · Reply · Apr 29, 2017 12:44pm Corinne Scurr I'm wondering, as I seem to need an increase of all of the neurotransmitter precursors, if an attempt at this would be counterproductive? Like · Reply · Apr 23, 2017 9:02pm Depression Recovery School Thanks for the article. I have a question; If you can't measure levels of serotonin and other neurotransmitters in the brain, how can we know if we are low (in the brain)? Further, how do we know that anti-depressants actually increase levels of serotonin, again, if the levels cannot be measured? Like · Reply · Mar 14, 2017 8:27am Chez Kloud · Information Broker at Max G. Information Services does anyone have evidence that kava increaces or upregulates the amount of GABA in the brain, so like lets say you are on xanax and over use your GABA would kava help raise those levels back to normal faster? anecdotal or studies would be great thanks! Like · Reply · Mar 2, 2017 5:24am Joyce Gasking · The University of Queensland - UQ thank you - a useful easy to read article with good references and practical suggestions Like · Reply · 1 · Feb 8, 2017 1:25pm Load 2 more comments