Neurotransmitters and You: How to Boost Mood and Enhance Your Quality of Life with Proven Strategies, Supplements and Healthy Protocols
Today, more people suffer from depression and anxiety disorders than ever before.
In 2012, approximately 350 million people were diagnosed with depression. A World Mental Health Survey conducted in 17 countries found that, globally, 1 in 20 people reported having experienced at least one episode of depression in the previous year.
With depression, people experience sadness, a depressed mood, loss of interest or pleasure, lethargy and fatigue, feelings of guilt or low self-worth, disturbed sleep and appetite, a loss of enjoyment in favorite activities, and a level of psychological distress that makes concentrating difficult.
Depending on the number and severity of symptoms, depression can be categorized as mild, moderate, or severe depression. An individual with mild depression may experience difficulty concentrating or experience some problems focusing on their responsibilities. But mild depression is not as crippling as more severe depression disorders like major depressive disorder (MDD) which can lead to complete deadlock of an individual’s ability to work or even take care of themselves.
Severe depression often leads to suicide, as well. As the WHO notes, almost 1 million lives are lost to suicide every year (3000 suicide deaths a day). For everyone who attempts suicide and succeeds there are twenty more who made unsuccessful attempts that day.
Because depression is such a debilitating disorder especially in its severe forms such as major depressive disorder (MDD) and persistent depressive disorder (PDD), depression is the leading cause of disability worldwide in terms of total years lost due to illness. This article by the WHO is highly informative on depression and related disorders.
Anxiety is a crippling disorder that is even more prevalent than depression. As Remes et. al. explain, “Anxiety disorders – defined by excess worry, hyperarousal, and fear that is counterproductive and debilitating – are some of the most common psychiatric conditions in the Western world.
In 2015, the prevalence of anxiety disorders in the United States was estimated to be 17.9% of all adults ages 18 and over, and in Europe, over 60 million people are diagnosed with anxiety disorders a year, making anxiety disorders the most prevalent psychiatric condition in the EU.
Globally, 1 in 13 individuals is affected by some kind of anxiety disorder. However, while depression is more prevalent in the Middle East than in Western countries like the U.S., more people in the US suffer from anxiety disorders than anywhere else in the world. See study.
So . . .
Such statistics should lead us to ponder some very commonsense questions, I believe. Why are so many individuals plagued by serious sadness, anxiety, and mood disorders? And why are we getting more depressed and anxious with every year that passes? The rate of depression in Americans has increased dramatically in the past half century, with depression rates increasing from 3.33 percent to 7.06 percent from 1991 through 2002. See study.
Could it be toxins in our environment that are confusing our brain chemicals and endocrine systems?
Could it be that the reason depression and anxiety onset in adulthood typically is by that time, most of us are suffering from refined carb, fast food, pesticide, and chemical overload—and have accumulated such a toxic burden in the body our brain is no longer producing the chemicals that keep us happy? Perhaps
Could it be that many people are still not exercising enough and eating enough clean, nutrient dense food to power their brain full of depression and anxiety-alleviating neurotransmitters? Certainly. We need amino acids to even make neurotransmitters.
I suggest it is most likely a combination of all these factors and what it takes today to experience good mental health is the kind of herculean effort it takes to experience good physical health—a total protocol of
While I cannot, by all means, recommend people treat any serious mental health issues solely through nutrition, exercise, neurotransmitter balancing supplements, I do believe a healthy body equals a healthy (or at least much healthy-er) psyche.
So today, I want to talk about the powerful link between health and mental health and how taking care of ourselves can help us get – and keep—our “happy” again.
First, let’s talk about neurotransmitters.
The Biology of Depression, Anxiety, and Neurotransmitters
Although scientists have yet to pinpoint one specific cause for anxiety and depression, most believe these mental disorders are caused by a combination of many factors including brain chemistry, ongoing and repetitive actions in one’s upbringing and family, overwhelming social pressures and responsibilities, genetic predisposition, and other factors.
What scientists do know for certain is that certain biological changes in the brain contribute to the conditions of anxiety and depression, chiefly in changes in certain neurotransmitters such as norepinephrine, GABA, serotonin, and dopamine.
The Importance of Neurotransmitters
Everything we think—every action we perform with our mind, hands, legs—even our heartbeat is the product of a brain action—chiefly, the firing of one neuron with another in the brain. There are basically two basic kinds of impulses (messages) these neurons send to one another
Electrical impulses—which control movement in the body. Every time you move your hand, that’s the product of an electrical impulse in the brain.
Chemical impulses: which result in our mood, appetite, sleep, thoughts, emotions, reward systems, and others).
These chemical impulses are controlled by hormones called neurotransmitters and again, these are substances like dopamine, serotonin, and GABA.
So you can think of electrical impulses as our “action” messages between neurons and our neurotransmitters as our chemical-based thought, feeling, and sensation impulses.
As the Society of Neuroscience explains,
Every millisecond of every day, a remarkable string of events occurs in the brain: billions of brain cells called neurons transmit signals to each other. And they do it at trillions of junctions called synapses. It is an extremely fast and efficient process — one central to everything the brain does, including learning, memorizing, planning, reasoning, and enabling movement.
Our neurotransmitters such as dopamine, serotonin, GABA, and norepinephrine control our moods, level of calm, sleep, and other factors that help relating to a poor or positive state of mind.
In people that suffer from depression and anxiety, these neurotransmitters are typically “off” or decreased somehow. For example, in depressed persons, serotonin is typically diminished (interestingly enough, 95% of your serotonin is produced in your gastrointestinal tract—we’ll come back to that more later).
Specific Neurotransmitters and Their Effects
There are approximately 50 neurotransmitters in the brain and they are chiefly classified as inhibitory or excitatory. In other words, some neurotransmitters excite neurons, while some inhibit them.
As the Encyclopedia of Mental Disorders explains, acetylcholine and norepinephrine are excitatory neurotransmitters while dopamine, serotonin, and GABA are inhibitory. Each neurotransmitter can directly or indirectly influence neurons in a specific portion of the brain, thereby affecting behavior.
So too much of a neurotransmitter as well as too little of it can lead to negative effects. You can see this with serotonin, where too little of this neurotransmitter can lead to depression while too much can lead to serotonin syndrome, which is typically caused by abusing antidepressants or combining them in the wrong way. Serotonin syndrome can be fatal.
Serotonin
Serotonin controls all kinds of feelings and processes in the body such as
Researchers know that people with depression typically have low levels of serotonin, which is why SSRIs treat depression by blocking the brain’s reuptake of serotonin. As a result, more serotonin stays in the synapse for neurons to bind to, leading to a better mood and mood functioning.
Although serotonin is manufactured in the brain, where it performs its primary functions, 95% of our serotonin supply is found in the digestive tract and in blood platelets. This is why some holistic medicine practitioners, naturopaths, and doctors believe that focusing on healing the gut should be part of any regimen for treating depression. See study.
The chief neurotransmitters responsible for mood, anxiety, and depression are dopamine, serotonin, GABA, and epinephrine. Let’s look at what they do.
Dopamine
Dopamine is a neurotransmitter that is involved in the reward center of the brain. It is also linked to thought and emotion. Dopamine deficiency is linked to depression, bipolar disorder, and addictions. A lack of dopamine in the brain has been attributed to Parkinson’s disease, a disease that results in shaking, tremors, and an inability to control movement. Some researchers suggest that dopamine may play a chief role in mental disorders such as attention-deficit hyperactivity disorder (ADHD) and schizophrenia. A lack of dopamine can also make us feel like we are unmotivated in life, as dopamine is the chief brain chemical responsible for the motivation factor in the brain.
Like endorphins, serotonin, and oxytocins, dopamine is considered a “feel-good” transmitter. Dopamine is also a “reward signaler.” It releases when we feel we have done a good job on a task or when our needs are about to be met as well, which researchers believe helped ancestral man by giving them a much needed energy boost when presented with a rewarding opportunity, such as locating a new source of food. We can see how this might have helped ancestral man power through periods of deprivation to locate their next meal.
GABA
GABA, like all neurotransmitters, helps to carry nerve signals across a synapse. GABA is an inhibitory neurotransmitter, which means that it weakens or slows down signals. Because of its inhibitory function, GABA plays an important role in anxiety. When nerve signals fire too quickly and carry anxiety-inducing signals, GABA acts to slow the signals down, reducing overwhelming feelings of anxiety. However, in people with anxiety disorders–including posttraumatic stress disorder (PTSD), generalized anxiety, and panic disorder–GABA may not work as it should, thus intensifying anxiety. Anxiety disorders, then, are caused chiefly by a deficiency of GABA in the brain. This is why benzodiazepines such as Xanax, valium, and Atavan work on GABA receptors to calm anxiety producing nerve impulses. See this comprehensive article on anxiety and GABA.
Epinephrine
Epinephrine, also known as adrenaline, is an excitatory neurotransmitter. It is derived from norepinephrine and is secreted along with norepinephrine in response to fear or anger. This reaction, referred to as the “fight or flight” response, prepares the body for strenuous activity. Too much epinephrine can result in anxiety, ADHD, excitability, irritability, quick temperedness, and insomnia, and too little can cause brain fog, lack of motivation, fatigue, lack of interest in activities, and lack of interest in sex. Stress tends to deplete our store of adrenalin (epinephrine), while exercise tends to increase it.
Today, some researchers believe that norepinephrine, not serotonin, is to blame for depression. This theory was first put forth by Dr. Joseph J. Schildkraut in the 1960s and is now called the “catecholamine theory” of mood disorders. He also proposed that the mania experienced during a manic episode of bipolar disorder arises from an overabundance of norepinephrine. Today, this theory holds more sway in the medical community, especially for treating major depressive disorder, and psychologists are finding new success in treating this form of depression, the one most likely to cause suicide, with atypical antidepressants such as Wellbutrin, and others such as Cymbalta, Remeron, Effexor, and others target both serotonin and norepinephrine receptors.
Now, let’s move onto the good stuff.
Let’s talk about how we can stimulate all of these neurotransmitters naturally to get happy, motivated, calm, confident, self-satisfied, and content.
All of these feel-good mood aspects can be attained with nutrition, exercise, food, and natural compounds that help stimulate sluggish neurotransmitter function and keep us joyous.
However, I want to say that once one is chemically depressed, there may be no course of action but to seek help and medication therapy. Of course, as I’ll discuss momentarily, medication works best upon persons who are taking good care of themselves and satisfying any nutritional deficiencies.
How to Boost Brain Chemicals Naturally for The Best Mood Ever
There are foods, exercise methodologies, herbs and compounds that enhance brain chemistry, boosting mood and easing anxiety. Let’s look at the best ones.
First, let’s talk about exercise.
Exercise and Feel-Good Neurotransmitters
Exercise is a powerful antidepressant and helps to quell and lessen anxiety as well.
Endorphins are only one of many neurotransmitters released when you exercise. Physical activity also stimulates the release of dopamine, norepinephrine, and serotonin. These brain chemicals play an important part in regulating your mood.
For example, regular exercise can positively impact serotonin levels in your brain. Raising your levels of serotonin boosts your mood and overall sense of well-being. It can also help improve your appetite and sleep cycles, which are often negatively affected by depression.
In his article, “How To Increase Serotonin In The Human Brain Without Drugs,” Simon Young notes that one of the most effective methods to stimulate and increase production of serotonin in the brain is through exercise.
Several studies have evidenced this in fact, recent evidencing that exercise “increases extracellular serotonin and 5-HIAA in various brain areas, including the hippocampus and cortex.” Exercise accomplishes this in two ways. First, exercise enhances motor activity in the brain, which increases the firing rates of serotonin neurons, and this results in increased release and synthesis of serotonin. Study. Additionally, there is an increase in the brain of the serotonin precursor tryptophan that occurs after exercise. Study.
Weight training and cardiovascular exercise have both been demonstrated to have a positive impact on serotonin production.
Weight Training
Studies show that even moderate strength training twice a week can help significantly boost serotonin production in the brain, helping to alleviate anxiety and depression. Research from the University of South Carolina found that women who were put on a twice weekly program of resistance training had a staggering 60 per cent decrease in anxiety levels and lowered levels of irritability in only six weeks. The effect was enhanced after moderate, not intense, weight lifting sessions.
Aerobic Exercise and HIIT
Research shows that no matter whether you’re doing HIIT or steady state cardio, as long as you’re engaging in some form of heartrate-boosting exercise, you can stimulate serotonin production in the brain and alleviate symptoms of depression and anxiety. See study.
You are What You Eat and You’ll Feel Like You Eat
This is what I call the “eat good, feel good” protocol. It’s simple, commonsense thinking and it really works, but I seriously believe that eliminating toxins from the diet and environment can only help those delicate neurons to perform optimally and enhance our brain chemistry.
Good nutrition is equally important. After all, neurotransmitters are made out of amino acids, meaning protein is a good thing in the diet.
I like eggs for this. They’re rich in DHA and EPA, if you buy the right kind, they’re just danged good for you, they satisfy you, and they’re a healthy source of protein.
We know that good nutrition is essential for healthy brain chemistry because of how nutrient deficiencies impact the brain, especially with regard to depression and anxiety.
The B Vitamins, Mood and Sleep
Some vitamin deficiencies, such as B-12 and B-5, are directly correlated with depression. A 2009 study found that more than 1/4th of severely depressed older women were deficient in B-12. B-5, B-6, and B-12 supplements are often prescribed by physicians for patients who want to improve mood and sleep as well.
Other foods that help fight depression and nutritional deficiencies of them that are associated with mood disorders are the Omega 3 fatty acids and amino acids found in proteins.
The Importance of Omega 3 Fatty Acids
Recent studies have found that a commonality among depressed persons, finding a surprising degree of individuals with the most severe form of depression, major depressive disorder (MDD), as well as individuals who had attempted suicide or were experiencing severe post-partum depression were all deficient in Omega 3 fatty acids, chiefly EPA and DHA. See study.
In fact, in one study, supplementing with fish oil capsules proved to relieve almost all symptoms of depression in patients over the course of a 9 month supplementation. Fish oil has also proven highly effective in helping individuals overcome anorexia nervosa as well. See study.
In short, it is a very good idea if you want to stay maximally happy and mentally healthy to supplement with a high quality, toxin free krill or fish oil supplement.
Proteins / Amino Acids
Neurotransmitters are made out of the amino acids we derive from the proteins we eat. As one researcher explains, “The aromatic amino acids (tryptophan, tyrosine, phenylalanine) are the biosynthetic precursors for the neurotransmitters serotonin, dopamine, and norepinephrine. Single meals, depending on their protein content, can rapidly influence uptake of aromatic amino acid into the brain and, as a result, directly modify their conversion to neurotransmitters.”
So, you can see why an anorexic would become even more depressed and obsessive-compulsive about dieting. Not only would he/she be starving the body of protein but healthy fat as well.
It is important, then, to make sure we are eating a protein rich diet, especially if we are feeling down or anxious. In fact, amino acid therapy is a whole new field of research in the treatment of depression and anxiety disorders. As Dr. Josh Feldman, psychiatrist and naturopath explains, “Amino acids are what’s left after protein is broken down in the body by digestion. For many decades, nutritionally minded mental health practitioners have been using these natural substances as targeted interventions to address symptoms including depression, anxiety, ADHD, OCD and others.”
For patients with depression and anxiety disorders, he recommends a L-Tryptophan and 5HTP supplement. For his advice on dosage, click here.
Antioxidant Rich Foods
In general, the greater one’s fruit and vegetable consumption is, the lower their rate of depression. In one 2013 study published in Preventative Medicine, researchers analyzed the eating habits of some 300,000 Canadians, finding that those individuals with the highest fruit and vegetable consumption had the lowest incident of depression, anxiety, ADHD, and other cognitive and mood disorders. These researchers hypothesize that antioxidants are to credit for this correlation between eating plenty of vegetables and fruits and this lower incidence of mood related disorders.
Folate
Several studies have found a strong correlation between depression, especially severe depressive disorders, and folate deficiency. Researchers have also found that folate deficiency can greatly inhibit the efficacy of antidepressants as well. Supplements with both folate and B-12, they have found, greatly enhances the efficacy of antidepressants and the success of overcoming depression. See study.
Supplements That Support Brain Chemistry and Neurotransmitters
There are several supplements that research has proven are very helpful in boosting mood, easing the symptoms of anxiety, easing depression, and for helping people capitalize upon good mental health.
Holy Basil
Many individuals have reported to have success treating depression with holy basil. This Ayurvedic herb is considered an adaptogen, meaning it helps individuals adapt to internal and external stress. So, one can see why it may help with mood disorders. I have heard wonderful things about this herb from women, especially those going through menstrual and menopause-related problems with depression and mood.
Research into holy basil’s healing powers for anxiety and depression have been very positive. Several studies reveal that tulsi (holy basil) has anti-anxiety and anti-depressant properties, with effects comparable to antidepressants drugs. study, study.
Asian (Panax) Ginseng
Panax ginseng, also known as Asian ginseng has proven in several studies to help individuals improve cognitive performance, boost energy, ease anxiety, and to lift depressed spirits as well. The supplement has also proven to help women with menopausal symptoms, including depression. See study, study. It’s also proven in studies to lessen anxiety, even for persons detoxing from chronic alcohol abuse.
Acetyl-L-Carnitine
Acetyl-L-Carnitine is a supplement with has myriad beneficial effects upon the nervous system. The way Acetyl-L-Carnitine alleviates depression is actually by stimulating the birth of new neurons in the brain (just as Wellbutrin has proven to in studies). In one recent study, acetyl-l-carnitine proved to have not only powerful anti-depressant powers but fast ones as well, relieving depression in elderly persons within just one week’s time. In another study, ALC proved to alleviate depression by activating an epigenetic gene signal known as mGlu2, which activates new nerve cell production and rejuvenates the brain, providing both anti-aging and anti-depressant effects upon the brain.
Phosphatidylserine
Phosphatidylserine (PS) is a phospholipid that contains both amino acids and fatty acids. The omega-3 fatty acids EPA and DHA work with this phospholipid to form cell membranes. It is vital for brain function and mood regulation and is being researched in the treatment of Alzheimer’s.
Phosphatidylserine can impact the levels of neurotransmitters in the brain related to mood, and has proven to be very effective in the treatment of depression. In one study which focused upon elderly women with depression, those who took a supplement of phosphatidylserine (300 mgs a day) experienced a 70% decrease in the severity of their depression. Foods rich in this vital substance for brain health include organ meats, fatty fish like tuna and mackerel, chicken legs with skin, turkey, white beans, and, especially soy lecithin.
Because PS is found in chiefly protein-based foods, individuals who eat low fat or vegetarian may want to consider a phosphatidylserine supplement.
Conclusion
If you want to avoid depression, ease anxiety symptoms, and keep your neurotransmitters healthy, try some of these tips I’ve offered you today.
Be strong, well and happy.
Jackson Litchfield