Neurotransmitters

Introduction

Neurotransmitters are substances in the brain that facilitate the transmission of signals, mainly nerve impulses between nerve cells or muscle cells. They regulate various processes in the brain, acting as messengers that often relate to mood. Additionally, many cognitive functions rely on the quantity and availability of neurotransmitters. Neurotransmitters are derived from amino acids, the building blocks of proteins. Through a complex process, the body converts nutrients into neurotransmitters and hormones.

There are over 100 active neurotransmitters in our bodies. Here are some of the most important types of neurotransmitters:

* Acetylcholine
* Adrenaline
* Dopamine
* Endorphins
* Gamma-Aminobutyric Acid (GABA)
* Glutamate
* Noradrenaline
* Serotonin

The Happy Hormone

Serotonin and dopamine are often referred to as “happiness hormones.” A decrease in dopamine and serotonin in the brain is usually the cause of a diminished mood. Taurine is also sometimes considered a neurotransmitter due to its similar properties to the neurotransmitters in the list. However, scientific confirmation is needed to officially classify taurine as a neurotransmitter, so we exclude it here.

Neurotransmitters may seem elusive, perhaps because they are less well-known than vitamins and minerals. It might also seem vague that substances like dopamine and serotonin “regulate” various functions in the brain. Nevertheless, they are crucial as they play a role in your mood. Imbalances in neurotransmitters can impact how you feel. Studies also show a direct relation between burn-out and neurotransmitter levels.

Food

Food & exercise has a big influence on neurotransmitters. Dopamine levels for instance are increased when consuming foods such as meat, fish, eggs, dairy products, avocado, nuts, seeds, and legumes. Engaging in certain activities like high intensity exercise or heavy lifting/fitness can also increase dopamine activity.

However, dopamine is one of the most fragile neurotransmitters, and stress and lack of sleep often disrupt its balance. Additionally, alcohol, nicotine, caffeine, sugar, and various drugs provide a short-lived dopamine boost. On the flip side, in the days following the use of stimulating substances, dopamine activity decreases, leading to insufficient levels.

Production of Neurotransmitters

Neurotransmitters such as serotonin, dopamine, and GABA are not readily available in a sandwich, unfortunately. The body needs to produce them, starting with protein sources. So, let’s say you eat a piece of chicken; your body will initiate the neurotransmitter production process using the proteins from that chicken. Co-factors such as vitamins and minerals then enable the step-by-step conversion, ultimately resulting in dopamine production, for example.

Neurotransmitters and Nutrition

As mentioned earlier, neurotransmitters like serotonin and dopamine do not naturally occur as substances in food. Before you can produce them, you need to ensure an adequate intake of both proteins (protein) and vitamins and minerals (co-factors). Only then can your body successfully go through all the steps to produce neurotransmitters.

Animal and Plant Proteins

Neurotransmitters are derived from amino acids, and amino acids are found in proteins. Consuming protein-rich foods is always advisable because your body needs the amino acids from protein for daily functioning. Protein is also necessary for building muscles and maintaining weight.

Vitamins and Minerals: Important Co-factors

However, proteins alone are not enough! Important co-factors in the neurotransmitter process include vitamins B1, B6, B12, C, calcium, folate (folic acid), iron, magnesium, manganese, and zinc. Generally, you need a significant variety of nutrients to optimally produce neurotransmitters.