Neurotransmitters are amino acids (proteins), which act as messenger substances in the brain and nerve cells involved in our motor function and immunity, emotional expression and pain perception, among other things.
We humans produce various neurotransmitters including in the brain but also in the gut. Neurotransmitters play an important role in our sleep-wake rhythm but also the speed of thought and action, learning and understanding. They also affect our brain energy, focus, understanding, decisiveness and motivation.
If you are deficient in the right neurotransmitters, then you notice it, for example;
- Increased stress sensitivity
- Reduced pleasure perception,
- Decreased libido
- Change in pain perception
- Feelings of anxiety
- Little self-confidence
- Impaired appetite
- Decreased ability to express oneself.
- Restless sleep pattern
Neurotransmitters and Nutrition: How Building Blocks and Co-factors Affect Your Brain
Neurotransmitters are made from building blocks derived from nutrients, amino acids (building blocks of proteins) and co-factors such as vitamins, minerals and trace elements.
With an insufficient supply of amino acids, not enough neurotransmitters can be built. In order to make neurotransmitters from the available amino acids, enzymes are needed to effect the conversion. The proper functioning of enzymes requires co-factors i.e. vitamins, minerals and trace elements that ensure that the enzymes can do their job. All in all, quite a cascade.
There are 50 different neurotransmitters in the brain. What happens to you when certain neurotransmitters are sufficiently or less available? Some important neurotransmitters are highlighted.
Acethylcholine
With sufficient acetylcholine, you are curious, social, sensitive, intuitive, creative, adventurous, innovative, flexible and open to new ideas. If you naturally have a lot of acetylcholine, you excel in your analytical ability, you can connect things quickly. You are then good at working under pressure and can sleep well.
With less acethylcholine, you have increased pain sensitivity, impaired sleep function, are less flexible, have a short fuse, sometimes don’t feel like being social and may be down and suffer from mood swings or anxiety.
Nutrition and supplementation: Unlike other important neurotransmitters, acetylcholine is not built from amino acids; the main building block is choline. Choline is present in food sources high in lecithin, such as lecithin
granules, soybeans, whole grain products, free-range eggs.
Gaba
With enough Gaba, there is calmness, stability, you feel in control of your life and have a sense of responsibility. Furthermore, there is good stimulus processing and you can handle pressure and expectations well.
In the absence of Gaba, you are sensitive to stress and environmental stimuli. Is the inhibition ability to think impaired, you are hyper-alert, have increased anxiety perception and are prone to addictions.
Diet and supplementation: dietary sources of GABA include: broccoli, green vegetables (spinach), seeds, fresh nuts, potatoes, bananas, onions, free-range eggs, brown rice, meat and fish, green tea, matcha. In addition, vitamin B6 and magnesium are involved in the conversion of Gaba
Dopamine
With sufficient dopamine, you have a strong will, a lot of self-confidence, can set goals well, strength, have a lot of energy, alertness and attention. Then you have the ability to solve problems quickly, are competitive and like to be admired for your achievements.
With decreased dopamine, there is low energy production and perseverance, decreased ability to concentrate, decreased libido and initiative.
Food and supplementation: dopamine is produced in your body from the amino acid tyrosine and phenylalanine. Foods rich in tyrosine and phenylalanine help increase dopamine levels. Examples include avocado, dairy, legumes, bananas, seeds, turkey, seafood and tofu.
In addition, vitamins B3, B6, iron, folic acid and magnesium are involved in the conversion of dopamine in your body.
Serotonin
When there is sufficient serotonin, there is a need for fun and enjoyment. Then you like to seek excitement and sensations, are resourceful, can guard your limits well, are cheerful and optimistic and easy-going.
With decreased serotonin, there is increased tension sensitivity and increased pain sensitivity. Furthermore, sleep and bowel function is impaired, mood swings, phobias, anxiety attacks, decrease in social behavior, and compulsive and or obsessive behaviors may occur more frequently.
Nutrition and supplementation: serotinine can only be produced from the amino acid tryptophan. Dietary sources of tryptophan include legumes, potatoes, brown rice, pumpkin, bananas, sunflower seeds, sesame seeds. Also important are vitamins B1, B3, B6, folic acid and the mineral magnesium. Adequate Omega-3 fatty acids in the brain. More than 60% of the brain’s weight is determined by fat. Much of the long-chain omega-3 fatty acids are concentrated in the brain where they play an important role in cell membranes and receptor sensitivity.
Research shows that omega-3 fatty acids can increase serotonin levels.
Discover Your Neurotransmitter Profile: Resilience, Recovery and Quality of Life
If one or more neurotransmitters are not sufficiently present because, for example, there are not enough co-factors present to make them, a wide variety of symptoms can develop. Usually the development of symptoms is very slow. It is important to investigate and treat causes (nutrition, lifestyle, supplementation). Which ensures recovery and improvement of functionality and thus improve your quality of life.
Do you recognize certain behaviors or emotions? And are you interested in your neurotransmitter profile?
The neurotransmitter profile determination consists of two parts. In the first part, your ‘strength’ is determined. In other words, what is typical for you when you are completely comfortable in your own skin. In the second part, deficits are determined. These two together result in a certain final score that reflects how resilient you are now. Based on the results, a personal treatment plan is drawn up.
If you are interested you can contact us and request a no-obligation interview.