Supporting Your Mental Health with Neurotransmitter
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Mental Health: The Neurotransmitter Edition
May was Mental Health Awareness month. If you’d like to learn more, be sure to check out our previous blogs about the difference between mental health and mental illness, as well as which neurotransmitters are related to mental health.
And, as we wrap up our series on mental health this week, let’s take a closer look at what actionable steps you can take today to boost your mental health. Specifically, let’s explore some natural foods and supplements that can help increase the key neurotransmitters involved in mental health.
What are Neurotransmitters?
If you missed the discussion about neurotransmitters in the last blog, let me fill you in briefly.
Neurotransmitters are one of many factors that play a role in mental health, especially in our stress and mood.
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Neurotransmitters are “brain chemicals” made from amino acids (protein). They transmit information between nerve cells which enable our neurons to communicate with each other. Neurons relay messages from our central nervous system (brain and spinal cord) to everywhere in our bodies and back again using both electrical and chemical signals.
Each neurotransmitter has its role to play in this process. The three key ones involved in mental health, stress and moods, are serotonin, dopamine, and norepinephrine.
The role of neurotransmitters in mental health
Serotonin, also known as 5-hydroxytryptamine (5-HT), is essential for memory, our stress response, and processing our emotions. As noted in our last blog, serotonin is made from the amino acid (one of the building blocks of protein) called tryptophan.
Norepinephrine (NE) is another neurotransmitter involved in the stress response. It is one of the most significant components of our "fight or flight” reaction. When we're stressed or feel anxious, our brain quickly releases norepinephrine. Its presence allows blood to rush into our muscles and heart so we can escape the perceived danger if need be. Norepinephrine is made from another key neurotransmitter - dopamine.
Dopamine (DA) is the third key neurotransmitter involved in mental health. It is considered the motivation molecule that helps us seek out rewards, shapes our behaviour, and is related to moods, working memory, and cognitive flexibility. If you ever feel unmotivated to complete (or start) tasks, your dopamine levels may be low.
Dopamine is made from the amino acid called tyrosine.
But how are these neurotransmitters involved in stress and mental health?
Well, stress can be anything physical or psychological that challenges our body’s ability to maintain homeostasis (balance) and optimal health. The list of possible stressors is way too long to mention. However, one thing that stresses our body that most people never consider is systemic inflammation.
What does systemic inflammation have to do with mental health?
When inflammation becomes chronic, stress becomes chronic.
When stress becomes a regular part of everyday life, as is the case for an increasingly large number of people, our entire body system can break down. When this happens, mental health concerns can manifest. The most common problems being depression and anxiety.
If you’ve ever experienced anxiety or depression, you know how challenging they can be to deal with.
When we are depressed, we may have a persistent feeling of sadness, loss of interest, emptiness, or an irritable mood that can significantly affect our ability to function. Even daily tasks can become challenging.
If you’ve ever wondered what causes depression, the answer is quite complex. Possible contributors include genetics, hormones, stress and emotional loss. More likely, however, it’s a combination of these factors and more, combined with our individual circumstances.
Research over the years has looked into the structure and function of the brain, including neurotransmitters, to understand how it controls mood, emotions, and mental health.
Though every individual is unique and will not benefit from the same treatments, there are some generalities to consider. They include possible deficiencies of serotonin, norepinephrine, dopamine, or a combination of these.
If you struggle with a mental health disorder, what can you do about it?
Some people claim medication is the answer. In reality, many people may benefit from medications that keep serotonin in circulation (SSRIs), but others do not. Why? There may be other elements at play, including the roles of norepinephrine and dopamine, along with lifestyle factors.
Note: If you think you may have depression, anxiety, or any other brain or mental health concern, please see your licensed healthcare professional. You may also want to consult a neuronutritionist to help you figure out what to eat. Food can either act as the best medicine or the worst poison for your brain.
Let’s start where many people don't think to look - at some of the best foods and supplements that may help.
Foods, Supplements and your Neurotransmitters
As discussed, neurotransmitters are made from amino acids, which are the building blocks of protein. So, is there any evidence that eating more of or supplementing with these amino acids helps to improve brain or mental health?
Absolutely there is!
It makes sense, then, that some people gain benefits from the right foods and supplements.
According to Dr. Richard Wurtman at MIT, who is involved in numerous studies on nutrition and the brain, the nutrients in foods are precursors to neurotransmitters. Depending on the amount of precursors present in the food you eat, more or less of a particular neurotransmitter is produced. [1]
Note: Always heed the label and speak with your doctor or pharmacist before taking supplements if you have a medical condition or are currently taking medications. Some supplements may have adverse side effects or work on the same mechanisms as your medication.
Exercise for Brain and Mental Health
Back in 1969, a researcher (Morgan) found that physically unfit people were more depressed than “fit” people. This study was the first to look at the links between exercise and mental health. It was groundbreaking at the time and sparked decades of research. We’re learning more and more about the effects physical activity has on the functions of our brains and our moods.
Regular exercise reduces symptoms or slows the progression of stress, depression, anxiety, dementia, Alzheimer’s, Parkinson’s, and autism. Some studies show that, for certain types of depression, regular exercise may be as effective as medication or psychological therapy.
Both strength training and aerobic training have been shown to have positive effects on people with depression. Some researchers say moderate-intensity aerobic training and high-intensity strength training may be the most effective exercises to provide positive mental and brain health benefits.
Exercise and Your Neurotransmitters
If exercise can help with brain and mental health, what does this have to do with neurotransmitters?
Regular exercise can protect the nervous system and increase metabolism, oxygenation, and blood flow to the brain. Exercise also improves our mood by activating specific brain areas and induces the release of neurotransmitters and other brain chemicals. These chemicals can motivate us to continue to exercise regularly, help stimulate new neurons, and result in improved neuroplasticity (the ability of the brain to change itself). [7]
“People who exercise tend to have lower levels of the stress hormone cortisol than sedentary people.”
All of these benefits of exercise are positive for both brain health and mental health.
Animal studies show that exercise increases the feel-good brain chemicals called “endorphins” and also affects the production and release of those three key neurotransmitters we talked about:
Serotonin (happy)
Norepinephrine (alertness and stress)
Dopamine (motivation and behaviour)
In rodents, certain parts of the brain have higher levels of serotonin after exercise. And frequent exercise increases the amount of serotonin produced and used in the brain. Similar to dopamine - exercise increases dopamine levels in different parts of animal brains.
If you’ve ever felt that exercise helps with your mood and memory, this may be partly due to the effect it has on dopamine.
While regular exercise can promote mental health, excessive exercise and overtraining, on the other hand, can have adverse effects. If there is a lot of pressure to perform well, this can be detrimental to mental health, as seen among elite athletes.
Conclusion
Neurotransmitters are key chemicals our neurons use to communicate with each other. They are made from amino acids and are essential for optimal brain and mental health.
Eating and supplementing with key amino acids may help if you struggle with a mental health disorder. Something else that also helps is maintaining regular exercise!
Regular exercise is a way to help boost our moods and ability to think and remember well. Exercise does this by improving the blood and oxygen flow to the brain, stimulating our brains’ ability to change itself, as well as having positive effects on brain chemicals, including neurotransmitters.
As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.
If you haven’t already done so, please sign up to receive my newsletters for more information about brain health, neuronutrition, lifestyle tips, and nutritional advice. Of course, if I can help you or a loved one with your nutritional needs, make an appointment to see me today!
Note: If you think you may have any brain or mental illness, please see your licensed healthcare professional.
[Medical Disclaimer]
All information contained in this document is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent health problems. For all serious health issues, please contact a medical or nutrition practitioner. The information provided is based on the best knowledge of the author at the time of writing, and we do not assume liability for the information, be it direct or indirect, consequential, special exemplary, or other damages. In all circumstances, it is always wise to consult your physician before changing your diet, taking supplements, or starting any exercise or health program.
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