Neurotransmitters are endogenous chemicals that enable neurotransmission. It is a type of chemical messenger which transmits signals across a chemical synapse, such as a neuromuscular junction, from one neuron (nerve cell) to another “target” neuron, muscle cell, or gland cell. These chemical messengers can affect a wide variety of both physical and psychological functions including heart rate, sleep, appetite, mood, and fear. Billions of neurotransmitter molecules work constantly to keep our brains functioning, managing everything from our breathing to our heartbeat to our learning and concentration levels.
In order for neurons to send messages throughout the body, they need to be able to communicate with one another to transmit signals. However, neurons are not simply connected to one another. At the end of each neuron is a tiny gap called a synapse and in order to communicate with the next cell, the signal needs to be able to cross this small space. This occurs through a process known as neurotransmission. In most cases, a neurotransmitter is released from what’s known as the axon terminal after an action potential has reached the synapse, a place where neurons can transmit signals to each other. When an electrical signal reaches the end of a neuron, it triggers the release of small sacs called vesicles that contain the neurotransmitters. These sacs spill their contents into the synapse, where the neurotransmitters then move across the gap toward the neighboring cells. These cells contain receptors where the neurotransmitters can bind and trigger changes in the cells.After release, the neurotransmitter crosses the synaptic gap and attaches to the receptor site on the other neuron, either exciting or inhibiting the receiving neuron depending on what the neurotransmitter is. Neurotransmitters act like a key, and the receptor sites act like a lock. It takes the right key to open specific locks. If the neurotransmitter is able to work on the receptor site, it triggers changes in the receiving cell. Sometimes neurotransmitters can bind to receptors and cause an electrical signal to be transmitted down the cell (excitatory). In other cases, the neurotransmitter can actually block the signal from continuing, preventing the message from being carried on (inhibitory).
So what happens to a neurotransmitter after its job is complete? Once the neurotransmitter has had the designed effect, its activity can be stopped by different mechanisms.
Neurotransmitters play a major role in everyday life and functioning. Scientists do not yet know exactly how many neurotransmitters exist, but more than 60 distinct chemical messengers have been identified.
Neurotransmitters can be classified by their function:
Excitatory neurotransmitters: These types of neurotransmitters have excitatory effects on the neuron, meaning they increase the likelihood that the neuron will fire an action potential. Some of the major excitatory neurotransmitters include epinephrine and norepinephrine.
Inhibitory neurotransmitters: These types of neurotransmitters have inhibitory effects on the neuron; they decrease the likelihood that the neuron will fire an action potential. Some of the major inhibitory neurotransmitters include serotonin and gamma-aminobutyric acid (GABA).
Some neurotransmitters, such as acetylcholine and dopamine, can create both excitatory and inhibitory effects depending upon the type of receptors that are present.
Modulatory neurotransmitters: These neurotransmitters, often referred to as neuromodulators, are capable of affecting a larger number of neurons at the same time. These neuromodulators also influence the effects of other chemical messengers. Where synaptic neurotransmitters are released by axon terminals to have a fast-acting impact on other receptor neurons, neuromodulators diffuse across a larger area and are more slow-acting.
There are a number of different ways to classify and categorize neurotransmitters. In some instances, they are simply divided into monoamines, amino acids, and peptides.
Neurotransmitters can also be categorized into one of six types:
As with many of the body’s processes, things can sometimes go awry. It is perhaps not surprising that a system as vast and complex as the human nervous system would be susceptible to problems.
A few of the things that might go wrong include:
When neurotransmitters are affected by disease or drugs, there can be a number of different adverse effects on the body. Diseases such as Alzheimer’s, epilepsy, and Parkinson’s are associated with deficits in certain neurotransmitters.
Noradrenaline (Adrenalines cousin)
Function:
• Acts on nerve that help to control heart rate and blood pressure
• It is a factor in how quickly glucose is converted to energy
• It is also a factor in how the body responds to stress and anxiety
Action
• The body responds to a physical threat or a sense of danger with a surge of noradrenaline and adrenaline. This boosts the heart rate, increases breathing and sends extra blood to the major muscles. Whether you decide to take flight or stand and fight, your body is prepared for action.
Production of Noradrenaline
• Nuts
• Seeds
• Soybeans
• Phenylalanine supplement
• Intense pleasure experience
Neurons synthesize noradrenaline in the body from the amino acid phenylalanine, with the following intermediate steps:
Phenylalanine – Tyrosine – Dopa – Dopamine – Noradrenaline
Too much noradrendine activity in the brain causes symptoms like that of excess dopamine such as Nervousness, Restlessness, Sex/Sugar addictions, weight loss, difficulty falling asleep, gambling. Whilst Deficiency in noradrenaline or inactivity results in Depression.
Glutamine (Brain fluid)
Function
• Optimal brain function
• It is a stimulation or “excitatory” neurotransmitter
• Effects mood and energy levels
• Helps to control brain levels of ammonia
• Plays an almost unique role as brain fuel
• Boosts mood and increases alertness
Source
Cabbage juice is a high source of glutamine
Deficiency (Too little glutamine activity in the brain)
Cravings for sweets – Alcoholism – low sex drive
Dopamine (mood and addiction) (Curiosity/exploration)
Function
• Transmits pleasure signals
• Master molecule of addiction
• Elevate mood
• Helps generate feelings of pleasure and euphoria
• Boosts libido
• Encourage assertiveness
• Short term memory, concentration and learning
Deficiency of Dopamine in certain parts of the brain can cause problems with Co-ordination – Stiff muscles
Too much Dopamine in the brain may bring on Hallucination, Addictive relationships, extreme behaviour of schizophrenia, impulsive, irrational, overly aggressive behaviour, sex/sugar addictions, gambling, difficulty sleeping
Sources and production of Dopamine
Dopamine is derived from the amino acid phenylalanine in the following manner Phenylalanine – Tyrosine – Dopa – Dopamine
Dopamine levels are also elevated by pleasurable experience
• An achievement
• A hug
• Compliments
• Nuts
• Seeds
• Soybeans
• Phenylalanine supplement
Gaba (a brake in the brain)
Function:
• Gaba is a non- essential amino acid
• It is like glutamine in that it acts as a neurotransmitter
• Gaba’s effects are opposite to those of glutamine
• Prevents nerve cells from firing too quickly
• Gaba acts like a brake to slow things down.
Gaba activity causes Feelings of calmness, reduce anxiety, relaxes muscles, promotes sleep, relieves nervous tension
Production of Gaba
Gaba is formed in the body from the amino acid glutamate with the help of co-factors such as pyridoxine and vitamin C (B6)
Too much Gaba activity
Sluggish thinking, Memory problems, poor physical co-ordination, extreme sleeplessness
Gaba deficiency
Anxiety and Depression
Endorphin Deficiency
Traits:
• Difficulty feeling pleasure
• Inability to give or receive love
• Tendency toward alcoholism or other forms of addictive behaviour
Step one – Amino Acids
D- Phenylalanine
SAM
Step two – Nutrients
NADH
B-complex vitamins, especially niacin and pyridoxine
Vitamin C
Vitamin E
Siberian ginseng
Step Three – Diet
Foods relatively low in tryptophan content
Endorphin Deficiency
Step Four – Essential fatty acids
Flaxseeds Barage oil DHA (Omega 3)
Step Five – Lifestyle
Exercise/physical activity
Humour
Breathing
Foods and Supplements
Avoid or limit high tryptophan content foods such as
Bananas, Lentils, Sunflower seeds, Pumpkin Seeds, Peanuts
Get plenty of:
Flaxseeds Brewer’s Yeast (NADH) Broccoli
Borage oil Whole grains Siberian ginseng
Citrus Fruits Dark green leafy veg Spinach
Camu Camu Sesame seeds Walnuts
Brown Rice Almonds SAM Supplement
D-Phenylalanine Supplement NADH Supplement
Mood Boosting Amino Acid Supplements
Tryptophan for Serotonin Stimulation: Helps with Calming Depression, anxiety, insomnia, ocd, Suicidal feelings
5- HTP for Serotonin Stimulation: Helps with Calming Depression, anxiety, insomnia
Phenylalanine for Dopamine Stimulation: Helps with Depression, Fatigue, lack of pleasure
Tyrosine for Dopamine Stimulation: Helps with Depression, Fatigue, Lack of pleasure
Glutamine for Glutamine Stimulation: Helps with Depression, Fatigue
Gaba for Gaba Stimulation: Helps with Calming Depression, anxiety
SAM for Serotonin Stimulation: Helps with Depression
The Five Step Plan:
• Take mood boosting amino acids
• Optimize your supplements
• Make the fatty acids essential
• Diet for mental health
• Eight lifestyle changes you can make to help beat depression
Mood Boosting Amino Acids:
Tryptophan: Bananas, peanuts, lentils, pumpkin seeds, sunflower seeds
5 – HTP: Supplement
Phenylalanine: Supplement or nuts, seeds, soybeans
Tyrosine: Supplement
Glutamine: Supplement or cabbage juice
Gaba: Supplement or increase Vitamin B3, Vitamin B6, Vitamin C
SAM: Supplement
The brains own anti-depressants (relieve pain and alter mood)
Serotonin (5-HT)
Dopamine
Noradrenaline (norepinephrine)
Glutamine
Gamma aminobutyric acid (GABA)
Serotonin (5 -HT)
Function:
• A primary activator of pleasure centre in the brain
• Plays a role in mood and emotion
• Extra serotonin in the brain may elevate pain
• Promotes sleep and improve mood
The right levels at the right time of the day leads to feelings of
• Emotional stability
• Relaxation
• Confidence
• Well-being
• Personal security
• Tranquillity
• Calmness
Low levels of serotonin in the brain have been linked to
• Depression
• Cravings for sweets/carbs
• Suicide
• Anxiety
• Aggression
• Irritability
• O C D (Obsessive Compulsive Disorder)
• Violence
• Insomnia
Sources and production of Serotonin
Serotonin can be found in various plants and foods such as bananas and pineapple. Serotonin is produced in the body as a bi-product of tryptophan, 5-HTP and folic acid
Sunflower Seeds, 5-HTP Supplement, Lentils, Peanuts, Spinach, Kale, Walnuts, Brewer’s yeast, Asparagus, pumpkin seeds.
Endorphins (natural opiates) (love chemical)
Endorphins are opiate like chemicals which are produced in the body, along with enkephalins, these are both particles (amino acid compounds).
Endorphins functions are to:
Relieve pain and connect mother/father and child
Affect mood and the body’s response to stress
Endorphins also play a role in
Timing of appetite
Cravings due to stress or starvation
Reproductive hormone cycles
Pregnancy and labour
Immunity
Circulation of blood
Aging
Production of Endorphins
Connection
Exercise
Sex (during orgasm)
Sad periods
Love
Laughter
Overall well being
Strenuous muscular activity
5- HTP Supplement
Phenylalanine supplement
Pain
Stress and alcohol can diminish the body’s endorphin levels which can lead to Endorphin imbalance, Addictive behaviour Difficulty feeling pleasure and Inability to give or receive love.
GABA Deficiency
Traits
• Frequently nervous and anxious
• Panic attacks
• Exhaustion from stress
• Excessive stress reactions from normal stress situations
Step one – Amino Acids
Gaba
Glutamine
Step Two – Nutrients
NADH
B- Complex vitamins especially niacin, B5 (Pantothenic acid), pyridoxine
Vitamin C – low glycaemic index fruits
Vitamin E
Chromium
Ginkgo
Step Three – Diet
Low glycaemic index foods
Primarily vegetarian foods
Step Four – Essential fatty acids
Flaxseeds Borage oil DHA (omega 3)
Step Five – Lifestyle
Exercise/physical activity
Breathing
Epsome salt & essential oil baths
Foods and supplements
Avoid moderate to high glycemic index foods such as: White Rice, processed foods, raisins, dried fruit, cooked carrots, sweet potatoes, Honey, Oranges, grapes, rice cakes, brown rice, white bread.
Get plenty of the following: Grapefruit, apples, ginkgo, barrage oil, red/green peppers, flaxseeds, cabbage juice, whole grains camu-camu, dark leafy veg, sunflower seeds, cauliflower, brewer’s yeast, avocados, mushrooms, broccoli, spinach, wheatgerm, walnuts, microalgae DHA supplement, NADH supplement, Glutamine supplement.
Glutamine Deficiency
Traits:
Craving for sweets
A tendency toward alcoholism
Low sex drive
Step one – Amino Acids
Glutamine
Step two – Nutrients
NADH
B-Complex vitamins especially niacin, B5 (Pantothenic acid), pyridoxine
Vitamin C- Low glycaemic index fruits
Vitamin E
Chromium
Ginkgo
Step three – Diet
Low Glycaemic index foods
Primarily vegetarian diet
Step Four – essential fatty acids
Flaxseeds
Borage oil
DHA
Step Five – Lifestyle
Exercise/physical activity
Mediation
Breathing
Foods and supplements
Avoid moderate to high glycemic index foods such as: White rice, white bread, raisins/dried fruit, cooked carrots, sweet potato, processed foods rice cakes, grapes, honey, oranges, blueberries, brown rice.
Get plenty of the following: Citrus fruits – low fi, camu -camu, wheat germ. Flaxseeds, borage oil, cabbage juice, ginkgo, wholegrains, spinach, broccoli, brewer’s yeast, avocado’s, walnuts, dark leafy veg, mushrooms, walnuts, microalgae DHA supplement, glutamine supplement.
Noradrenaline Deficiency
Traits:
Lack of energy, lack of enthusiasm, reduced libido, sluggish thinking
Step one – Amino Acids
Phenylalanine or tyrosine
SAM
Step two – Nutrients
NADH
B-Complex vitamins, especially niacin and pyridoxine
Vitamin c
Vitamin E
Siberian ginseng and liquorice root
Step Three – Diet
Foods relatively low in tryptophan content primarily vegetarian diet
Step four – Natural fatty acids
Flaxseeds
Evening primrose oil or borage oil
Step Five – Lifestyle
Exercise/physical activity
Mediation
Breathing
Foods and supplements
Avoid or limit intake of – bananas, lentils, peanuts, sunflower seeds and pumpkin seeds.
Get plenty of the following: Flaxseeds, evening primrose oil or borage oil, wholegrains, wheat germ, dark green leafy veg, Siberian ginseng, liquorice root, citrus fruits, camu-camu, spinach, sesame seeds, almonds, brown rice, SAM Supplement, NADH Supplement, Tyrosine Supplement or phenylalanine supplement.
Dopamine Deficiency
Traits:
Regular use of alcohol or other recreational drugs to get high
Apathy
Sleeping more than normal
Irritability
Step one – Amino acids
Phenylalanine or tyrosine
SAM
Step Two – Nutrients
NADH
B-complex vitamins, especially niacin, pyridoxine and folic acid
Copper
Iron
Vitamin C
Step Three – Diet
Foods relatively low in tryptophan content predominantly vegetarian diet
Step Four – Natural Fatty acids
Flaxseeds
Evening primrose oil or borage oil
Step five – lifestyle
Exercise/physical activity
Mediation
Breathing
Foods and supplements
Avoid or limit intake of – bananas, lentils, peanuts, sunflower, seeds, pumpkin seed.
Get plenty of the following: Brown rice, almonds, whole grains, spinach. Kale, asparagus, brewer’s yeast, citrus fruits, camu-camu, broccoli, walnuts, wheatgrass, kelp, legumes, flaxseeds, evening primrose oil, green leafy veg, phenylalanine supplement, tyrosine supplement, SAM supplement, NADH Supplement.
Serotonin Deficiency
Personal traits:
Anxiety, fatigue, craving carbs and sweets, low self -esteem, eating disorders, lack of libido, impatience/impulsiveness
Step one – Amino Acids
Tryptophan (for insomnia/depression) or 5- HTP (for depression/anxiety)
SAM
Glutamine
Step two – Nutrients
Vitamin E
B- Complex vitamins especially niacin, pyridoxine and folic acid
Vitamin C
Magnesium
Step Three – Diet
Foods relatively high in tryptophan content (while avoiding other sources of protein as the amino acids will compete and mostly defeat tryptophan for uptake by the brain).