How Signaling Molecules Can Falsely Define Your Personality
Ever wonder why you might wake up needing a full pot of coffee to form a sentence, while others pop out of bed ready to conquer the world? Or why some people cry during a commercial, while others can seem untouched watching the most traumatic events unfurl? What makes someone lose their mind in anger, while another can calmly walk away from a challenge? The answer is in our brain chemistry. Our moods, motivation, and quirks are all influenced by the unique mixture of chemicals zipping around in our brains.
You’ve probably heard those inspiring stories about people who faced a tough childhood and still went on to do amazing things. And then there are those who seemed to go from being “that kid” in school to struggling adults who can’t catch a break. What’s the difference? A lot of it comes down to their neurotransmitters, and how well someone’s nervous system is equipped to handle life’s challenges.
We all go through emotional ups and downs, it’s part of being human. But if we find ourselves unable to snap out of a mood, it might be more than just a rough patch. When that emotional weight sticks around, it can start messing with your health, your relationships, and even your self esteem.
So what are neurotransmitters?
Neurotransmitters are chemical messengers that help the brain communicate with the body. They work within the central and peripheral nervous systems, alone or in coordination with hormones and vitamins. While over 100 types have been identified, the most commonly known include serotonin, dopamine, GABA, norepinephrine/epinephrine, and histamine.
There are two types of neurotransmitters which balance each other; inhibitory keep us calm, and excitatory give us our ability to take action. Too little inhibitory ones can make us restless, aggressive and anxious, and not enough excitatory ones can leave us apathetic, depressed, and unmotivated.
Neurotransmitters are important in many functions and help:
Regulate mood and emotions (Serotonin, Dopamine, and GABA)
Control sleep/wake cycles (Serotonin, Histamine, and GABA)
Manage energy levels (Glutamate, Epinephrine, Norepinephrine, and GABA)
Regulate appetite and digestion (Serotonin and Dopamine)
Support cognitive function (Acetylcholine, Dopamine and Glutamate)
Coordinate movement and motor control (Dopamine)
Influence the stress response (Norepinephrine and Epinephrin)
Regulate hormonal activity (GABA and Serotonin)
Modulate pain perception (Endorphins and Enkephalins)
Maintain immune system (Histamine)
Impact cardiovascular and respiratory systems (Norepinephrine, Epinephrine and Acetylcholine)
Being a little low on GABA can contribute to anxiety, while low dopamine may result in apathy, lack of motivation, or addiction. Brain fog or memory loss could stem from low dopamine or norepinephrine, and depression may be linked to a serotonin or dopamine imbalance.
Did you know?
An estimated 86% of Americans have suboptimal neurotransmitter levels, according to Johns Hopkins and about 1 in 4 American adults suffers from a diagnosable mental disorder in a given year; 1 in 10 will suffer from a depressive illness, such as major depression or bipolar disorder.
1 in 3 women and 1 in 5 men will experience major depression in their lifetime (Worldindata.org)
Seasonal changes can reduce serotonin levels and may be a contributing factor to Seasonal Affective Disorder (Mayo Clinic)
Anxiety disorders are the highest reported mental health issue in the US with 42.5 million Americans claiming to suffer from this illness (Mental Health America)
Mental illness rates are increasing by double digits amongst adolescents and college age kids, veterans and LBGTQ communities (Mental Heath Statistics)
1 in 10 children is affected by ADHD, anxiety, or depression (CDC)
Symptoms of neurotransmitter imbalances can include:
• Anxiety
• Depression
• ADHD/ADD
• OCD
• Bipolar disorder
• Schizophrenia
• Autism Spectrum Disorders
• Fibromyalgia
• IBS
• PMS
• Parkinson’s
• Alzheimer’s
• RLS
• Migraines
• Addiction
• Eating disorders
How do our neurotransmitters become imbalanced?
Gut Issues
Believe it or not, your gut is your second brain (or third if you count the heart, but that's for another newsletter). A huge chunk of your neurotransmitters, around 90% of your serotonin, and all of your GABA, are actually made there. These feel-good chemicals need a healthy gut to function properly, and they rely on vitamins and minerals to move through their pathways. But when your gut’s imbalanced from pharmaceuticals like antibiotics, birth control, or painkillers, or pathogens like bacteria, yeast, parasites, heavy metals or mold, your good gut bacteria take a hit. Your body's ability to absorb vitamins and minerals can be compromised. So if your digestion’s off, chances are your mood might be, too.
Hormone Imbalances
GABA, the calming neurotransmitter that helps relax your brain, is actually activated by progesterone. When progesterone drops, (common during PMS and menopause when hormones are decreasing, but men can suffer this too), can lead to agitation and sleeplessness. Estrogen and DHEA are also important companions; they boost endorphins and are highest during ovulation for women. But when those hormone levels drop, like during menopause, mood and motivation can take a dive too.
Stress
A little stress can actually give dopamine a temporary boost, which is why we sometimes feel sharp and productive under pressure. But if the stress doesn’t let up, your dopamine can burn out. Add in emotional eating (like sweets and carbs for a quick pick-me-up), followed by insulin rushing in, can actually clear out some of the amino acids your brain needs to make neurotransmitters. Intense workouts, which use those same aminos for muscle repair, can also leave you with nothing left in the tank.
Trauma
Endorphins are your body’s natural painkillers, and they’re amazing in a crisis. They help numb both physical and emotional pain, often kicking in after an injury so you don't feel it, or during high-stress moments so you can keep moving and stay safe. But when you’re dealing with ongoing fear, injury, or even things like restrictive dieting, your endorphins can run low. And once they’re depleted, your brain starts looking for replacements. That's when cravings for chocolate, wine, painkillers, or anything that gives temporary relief might arise. But if your endorphins are balanced then you can bounce back relatively quickly from whatever injury or trauma you experienced.
Genetics
Big, painful life events like loss, abuse, or anything that shocks your system can totally shift how you view the world and cope with it. But here’s what's really interesting; trauma doesn’t stop with the person who experiences it. Thanks to biology and epigenetics, a parent’s unresolved pain can echo through their child’s nervous system. Prolonged stress during pregnancy can deplete key calming chemicals like GABA and cortisol, setting the stage for a baby who may enter the world already low on the tools needed to self-soothe or sleep soundly. Add chronic stress later in life, and the deficit deepens, sometimes showing up as neurodivergent traits.
Inherited neurotransmitter imbalances can also play a role in addiction, and it’s why some can experiment with drugs and move on, while others become addicted. Getting over an addiction, without correcting this underlying biology, is extremely difficult and why there is such a high percentage of relapse.
How to balance neurotransmitters naturally
The good news is there are foods that can improve our hormone and neurotransmitter production which include proteins, vegetables, healthy fats, and fruits. Animal proteins are the highest natural source of amino acids (the building blocks of neurotransmitters), like Tryptophan. Vegans may get less of the needed amount from food and need to supplement if they experience any mood disorder symptoms. Omega 3s can raise dopamine by as much as 40% from healthy fats, or from a reputable supplement like this one from Equi.life which offers an Omega 3 in an optimal 2:1 ratio of EPA to DHA.
Low carb diets and fasting can boost certain neurotransmitters like serotonin and norepinephrine but may also reduce dopamine if sustained too long, so you do have to be careful.
The foods that aren't doing your neurotransmitter production any favors are the usual suspects: sugar, gluten, soy, seed and vegetable oils, processed foods, caffeine, chemical food toxins like colorings, preservatives and pesticides. You can also add to this any food you may have an allergic reaction or sensitivity to such as dairy and nuts.
Activities to support neurotransmitters
Certain activities have been shown to increase levels of neurotransmitters. From Dr Stephen Cabral’s podcast episode “Simple Tips to Hack Your Happy Hormones”
For increasing dopamine
Try setting simple tasks, practicing self care, or providing a service to others to feel a dopamine hit you get from rewards.
For increasing oxytocin
Try socializing with friends or going to live events that make you feel connected to others with like interests. Giving hugs is also another good way to boost this love neurotransmitter.
For increasing serotonin
Try getting out in nature and soaking up some sunshine, which also will help with balancing melatonin and improving your Vitamin D levels. Meditation, mindfulness and gratitude practices can also increase happiness levels.
For increasing endorphins
Try exercising, dancing, laughing and also sauna to reduce stress and pain.
And to increase all of these at once?
Try having sex with someone you love.
Supplementation options
I can't emphasize enough how your body's ability to make and absorb the amino acids it needs is based on good gut health. But you can support your missing nutrients with supplementation. Amino acid supplements are in many cases as effective as their pharmaceutical counterparts, and without the side effects. Because they can correct an underlying deficiency, they only need to be taken short-term. However, if you have an underlying gut dysbiosis issue, the need to supplement again could arise.
Supporting neurotransmitter production through supplementation can super charge therapy outcomes by stopping repetitive thoughts and cravings, and boosting motivation to take necessary steps. Based on the research of Dr William Hitt, The book, The Mood Cure by Julia Ross recommends taking the following supplements, as needed, between meals:
• 5-HTP/Tryptophan: to support serotonin
• L-Tyrosine: to boost dopamine and norepinephrine
• GABA: to calm the nervous system quickly
• L-Theanine: to modulate GABA, dopamine, and serotonin
Testing for Imbalances
If any of this sounds like something you are dealing with and would like to work on together, you can start with looking at your gut microbiome health using the Candida, Metabolic and Vitamins at home urine test, which checks for pathogens, metabolic function, and some vitamin and neurotransmitter levels. You can test your hormone levels and how they may be impacting you with the Stress, Mood and Metabolism blood spot and saliva test. Lastly, you can also take a Mind and Mood Neurotransmitters urine test measuring the levels of 14 neurotransmitter metabolites.
This was a big topic in which I only touched on the surface, so thanks for making it to the end. If you find yourself always in a mood, remember it’s not you, it’s just your neurotransmitters, but it doesn’t have to be!
This content is for informational only and not meant to provide medical advice, cures, or treatment plans. I recommend working with your doctor if you are suffering from a diagnosed mental disorder or want to wean off medications.