Dig Deeper
A Deficiency In One Is Usually An Abundance In Another
In the graphic below, we can look at our neurotransmitter balance like a pizza. But unlike a real pizza, it’s not possible to remove a piece. Instead, we can change the relative sizes of the slices: a huge slice of cheese pizza (Glutamate), a large slice of pepperoni (GABA), a regular size slice of green pepper pizza (Acetylcholine), and then tiny slices of pineapple, anchovy, mushroom, and pesto pizza (Dopamine, Serotonin, Norepinephrine, Nitric Oxide).
In the graphic below, we can look at our neurotransmitter balance like a pizza. But unlike a real pizza, it’s not possible to remove a piece. Instead, we can change the relative sizes of the slices: a huge slice of cheese pizza (Glutamate), a large slice of pepperoni (GABA), a regular size slice of green pepper pizza (Acetylcholine), and then tiny slices of pineapple, anchovy, mushroom, and pesto pizza (Dopamine, Serotonin, Norepinephrine, Nitric Oxide).
(a couple other neurotransmitters...)
Glutamate
Glutamate does the brunt of the work in our brains. Too much Glutamate creates energy that is much less useful than the energy channeled through Dopamine, Norepinephrine, and Acetylcholine. Sustained elevation of Glutamate can contribute to OCD, Anxiety, epilepsy, ALS, depression, diabetes, Multople Sclerosis, Restless Leg Syndrome, Fibromyalgia, Alzheimer’s disease and other neurodegenerative diseases. It is excitatory (like Acetylcholine, Dopamine and Norepinephrine), so too much requires an inhibitory response (from GABA or possibly Serotonin) to bring us back to balance. Think of the balance between Glutamate and GABA as a baseline for brain health. If we are lacking GABA, chances are good that we are overabundant in Glutamate. In fact, GABA is made from Glutamate when the system is operating properly. It is my personal belief that most of us have an abundance of Glutamate which results in deficiencies in the other neurotransmitters.
Nitric Oxide
Nitric oxide’s role may be to signal or facilitate the other neurotransmitters sending and receiving of messages with the body. And while that role is incredibly important, in and of itself, Nitric Oxide is not responsible for our mental state or neurotransmitter balance.
Glutamate
Glutamate does the brunt of the work in our brains. Too much Glutamate creates energy that is much less useful than the energy channeled through Dopamine, Norepinephrine, and Acetylcholine. Sustained elevation of Glutamate can contribute to OCD, Anxiety, epilepsy, ALS, depression, diabetes, Multople Sclerosis, Restless Leg Syndrome, Fibromyalgia, Alzheimer’s disease and other neurodegenerative diseases. It is excitatory (like Acetylcholine, Dopamine and Norepinephrine), so too much requires an inhibitory response (from GABA or possibly Serotonin) to bring us back to balance. Think of the balance between Glutamate and GABA as a baseline for brain health. If we are lacking GABA, chances are good that we are overabundant in Glutamate. In fact, GABA is made from Glutamate when the system is operating properly. It is my personal belief that most of us have an abundance of Glutamate which results in deficiencies in the other neurotransmitters.
Nitric Oxide
Nitric oxide’s role may be to signal or facilitate the other neurotransmitters sending and receiving of messages with the body. And while that role is incredibly important, in and of itself, Nitric Oxide is not responsible for our mental state or neurotransmitter balance.
Dopamine & Norepinephrine: Hacking One Without The Other
A precursor is a substance that in the right conditions becomes another. For example, l-tyrosine is a precursor to Dopamine. Similarly, Dopamine is a precursor to Norepinephrine, so taking l-tyrosine can boost Dopamine and then Norepinephrine. What if you want the focus from a boost in Dopamine but your Norepinephrine levels are already on the high side? Here are some ways to adjust the balance between the two:
A precursor is a substance that in the right conditions becomes another. For example, l-tyrosine is a precursor to Dopamine. Similarly, Dopamine is a precursor to Norepinephrine, so taking l-tyrosine can boost Dopamine and then Norepinephrine. What if you want the focus from a boost in Dopamine but your Norepinephrine levels are already on the high side? Here are some ways to adjust the balance between the two:
Substance |
Effect |
l-tyrosine |
for some, more boost for Dopamine than for Norepinephrine |
dl-phenylalanine |
for some, more boost for Norepinephrine than for Dopamine |
adding a supplement that increases GABA often reduces jitteriness, irritability, and anxiety by regulating Norepinephrine and Dopamine levels while still allowing them to boost energy and focus |
|
magnesium (products like Natural Calm) |
lowers or regulates Norepinephrine |
differential effects on Dopamine and Norepinephrine |
Adrenal Fatigue
If instead of (or in addition to) feeling tired you feel constantly depleted, you may want to investigate adrenal fatigue. This is more common with “type A” personalities, people with high-intensity jobs (sales, CEO, ER doctor, etc.) and with people who “need” high-intensity workouts to feel normal. Some people with adrenal fatigue experience lower back pain to the left and right of the spine. There are a number of adaptogenic herbs that can help “reset” your adrenals: Ashwagandha, Ginkgo Biloba, Schisandra, Rhodiola Rosea, etc.
Use with Antidepressants, ADHD, Bipolar Medications etc.
While most supplements are well tolerated, please consult with your prescribing doctor if you have any concerns about interactions. Often, the addition of supplements to your current prescriptions can mitigate the unwanted side effects of those prescriptions while still allowing the medications to be effective for their intended purposes.
Exercise
The intensity of exercise determines the balance of neurotransmitters produced. The harder you exert yourself (extreme cardio, weight lifting), the more Dopamine, Norepinephrine and Endorphins are released, whereas more Serotonin and GABA are released during lower-intensity activities (yoga, moderate distance jogging, walking). Extended high-intensity exercise can tax the adrenals and may deplete GABA and Serotonin in the process, creating a cycle of addiction and depletion that is difficult to escape.
If instead of (or in addition to) feeling tired you feel constantly depleted, you may want to investigate adrenal fatigue. This is more common with “type A” personalities, people with high-intensity jobs (sales, CEO, ER doctor, etc.) and with people who “need” high-intensity workouts to feel normal. Some people with adrenal fatigue experience lower back pain to the left and right of the spine. There are a number of adaptogenic herbs that can help “reset” your adrenals: Ashwagandha, Ginkgo Biloba, Schisandra, Rhodiola Rosea, etc.
Use with Antidepressants, ADHD, Bipolar Medications etc.
While most supplements are well tolerated, please consult with your prescribing doctor if you have any concerns about interactions. Often, the addition of supplements to your current prescriptions can mitigate the unwanted side effects of those prescriptions while still allowing the medications to be effective for their intended purposes.
Exercise
The intensity of exercise determines the balance of neurotransmitters produced. The harder you exert yourself (extreme cardio, weight lifting), the more Dopamine, Norepinephrine and Endorphins are released, whereas more Serotonin and GABA are released during lower-intensity activities (yoga, moderate distance jogging, walking). Extended high-intensity exercise can tax the adrenals and may deplete GABA and Serotonin in the process, creating a cycle of addiction and depletion that is difficult to escape.
Diet
There is no question that it is possible to eat your way to brain health. That being said, the amount of effort it may take in meal planning, preparation, portion control and craving control may make it unrealistic for many people with busy lives. In addition, there is so much dietary information out there that it can be difficult to make sense of. I'm including the following as a starting point for anyone who wants to make dietary adjustments based on their brain chemistry. Google search terms such as "Dopamine boosting foods" to learn more or check out this article.
There is no question that it is possible to eat your way to brain health. That being said, the amount of effort it may take in meal planning, preparation, portion control and craving control may make it unrealistic for many people with busy lives. In addition, there is so much dietary information out there that it can be difficult to make sense of. I'm including the following as a starting point for anyone who wants to make dietary adjustments based on their brain chemistry. Google search terms such as "Dopamine boosting foods" to learn more or check out this article.
Neurotransmitter |
Foods To Raise Levels |
Dopamine / Norepinephrine |
Avocado • Beef • Black-eyed peas • Coffee • Fish • Ham • Pinto beans • Pork • Pumpkin seeds • Tofu |
Acetylcholine |
Almonds • Blueberries • Cabbage • Cauliflower • Caviar • Cheese • Chicken • Eggs • Fava beans • Fish • Grape juice • Peanut butter • Wheat germ |
GABA |
Banana • Broccoli • Brown rice • Citrus fruit • Halibut • Herbal teas • Lentils • Molasses • Nuts • Oatmeal • Organ meats • Rice bran • Spinach • Wheat germ • Whole grains |
Serotonin |
Banana • Beets • Bluefish • Brown rice • Cornish hen • Cottage cheese • Duck • Herbal teas • Mackerel • Pheasant • Potatoes • Salmon • Sunflower seeds • Swiss cheese • Turkey Also: eat protein and carbs separately to maximize amino acid transmission. |
More:
"Neurohacking": An Overview
Self Assessment
Braverman Assessment
Supplements & Adaptogens
Effects of Alcohol on Neurotransmission
Dig Deeper
"Neurohacking": An Overview
Self Assessment
Braverman Assessment
Supplements & Adaptogens
Effects of Alcohol on Neurotransmission
Dig Deeper
Disclaimer: This document is for informational purposes only and is not intended to interfere with or supersede the guidance of medical or psychiatric professionals. You are responsible for your own body, including how you treat it and what you choose to put in it.