Hi Everyone
This newsletter has been inspired by a customer who emailed me asking “How do I raise my dopamine and serotonin levels?” This was not something I was able to over properly in a quick email, as the advisory service is for quick questions only. So I decided to write this article instead….
Neurotransmitters are the main chemical messengers within the brain that influence mood (and are also a factor in our sex drives). Two of the most important and well-known neurotransmitters are dopamine and serotonin. Dopamine is known as the “reward” neurotransmitter, because it is crucial for motivation, pleasure, and reinforcement of rewarding behaviors. Serotonin is known as the “feel-good” neurotransmitter, as it helps stabilise mood, and is involved with feelings of well-being and happiness. It also plays a role in regulating sleep, appetite, and digestion.
Dopamine and Serotonin Support
The first product I usually recommend specifically for this is NADH, which in my opinion is one of the most remarkable products we provide for reasons that go beyond the subject of this newsletter, particularly in the area of physical and mental energy production.
Quoting from the book “Everything You Need To Know About NADH” by Professor George Birkmayer (M.D.)…
NADH stimulates production of dopamine and serotonin
Dopamine also has a substantial influence on sexual behaviour,
particularly on libido. Furthermore, dopamine lowers the secretion
of prolactin and reduces appetite. The higher the dopamine
level, the lower the appetite. This effect may have some
importance for overweight people, as NADH can be taken as a
dietary supplement. The positive influence of dopamine on the
secretion of human growth hormone should also be mentioned;
this hormone plays a key role in the regeneration of cells and
tissues.
The dopamine increasing effect of NADH was demonstrated in
isolated nerve cells. If these cells are incubated with NADH, a
6-fold dosage-dependent elevation of dopamine was observed.These findings were confirmed by studies at the University of
Paris. French scientists injected NADH into rats daily. They
then determined the concentration of dopamine and noradrenalin
in specific areas of the brain, both before administration
and 4 weeks after the daily injections began. After 4 weeks, they
found a 40% increase of dopamine and noradrenalin levels in
specific brain areas.
NADH also leads to an increase in blood dopamine levels in
healthy individuals. This was shown with professional athletes
who took NADH (5 mg per day) for 4 weeks. The dopamine
level increased by an average of 50% in all athletes.
NADH must be resistent to stomach acid or bypass the stomach in order to work. So we provide NADH in a sublingual tablet (do not chew or swallow it!) or in a stomach acid resistant capsule, which is more economic.
Here are some of the other key nutrients and products to consider.
Omega 3 Oil
Omega-3 fatty acids are involved in the production and function of both dopamine and serotonin.
- Dopamine: Omega-3 fatty acids can influence the structure and function of dopamine receptors, potentially enhancing the transmission of dopamine signals in the brain. This can help improve mood and cognitive functions.
- Serotonin: Omega-3s, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), play a role in serotonin production and function. (EPA can increase serotonin release by reducing inflammatory signalling molecules that inhibit serotonin release. DHA helps make serotonin receptors more accessible by increasing cell membrane fluidity).
So it would be worth considering taking one of the Omega 3 Oil products if you want to improve your dopamine and serotonin health. It takes around 60 days to have a worthwhile effect, and should be used long term for optimal benefits.
Organic Matcha Green tea
Not the same as ‘regular’ green tea (because its far more powerul than regular tea), Organic Matcha Green Tea contains an amino acid called L-Theanine, which promotes the production of alpha waves, dopamine and serotonin. Instead of Matcha could also use…
Theanine
Theanine, extracted from green tea, has been found to increase alpha waves in the brain, having the effects of calming the mind associated with a state of “alert relaxation”. It does not cause drowsiness but may help with sleep if taken in the evening. If taken during the day, as well as calming the mind, it also assists mental alertness, learning and concentration.
Vitamin B
Each B vitamin plays a unique and complementary role in neurotransmitter synthesis and overall brain health. It’s fairly well known than Vitamin B6 is the most critical of these. But after that I wasn’t sure which came next. With the help of an artficial intelligence app, I learnt, at least in the opinion of Mr (or Mrs) AI, that they can be put in this order of importance.
- Vitamin B6: Essential for converting tryptophan to serotonin and tyrosine to dopamine. It acts as a coenzyme in these biochemical pathways, making it directly involved in the synthesis of these neurotransmitters.
- Vitamin B12 (Cobalamin): Important for maintaining the health of nerve cells and supporting the production of neurotransmitters. It also plays a role in the methylation cycle, which is crucial for neurotransmitter synthesis.
- Vitamin B9 (Folate): Works closely with B12 in the methylation cycle and is necessary for the synthesis of neurotransmitters, including serotonin and dopamine.
- Vitamin B3 (Niacin): Involved in the conversion of tryptophan to serotonin. Niacin deficiency can lead to lower serotonin levels.
- Vitamin B2 (Riboflavin): Supports the metabolism of tryptophan, which is a precursor to serotonin.
- Vitamin B1 (Thiamine): Supports overall brain function and neurotransmitter production.
- Vitamin B5 (Pantothenic Acid): Necessary for the synthesis of coenzyme A, which is involved in the production of neurotransmitters.
The best option here is to take a Vitamin B Complex product.
Serotone or L-Tryptophan.
The core ingredients of all both of these products is tryptophan (presented in slightly different forms). This amino acid is a precursor to serotonin.
Positive Outlook
Positive Outlook provides amino acids such as trytophan (from 5HTP), tyrosine, glutamine and B vitamins needed to make key brain neurotransmitters which are important for mood, motivation, energy and the sleep cycle.
Advanced Stress Relief
Stress Relief contains Mucuna Pruriens, also known as the velvet bean. This herb contains a natural compound called L-Dopa, which is a precursor to dopamine. Further described by the manufactures as “specifically formulated to help you effectively manage stress. Its unique blend of ingredients, including Organic Banana Peel, Organic Poria Mushroom, SAMe, and Lithium Orotate, work synergistically to promote a calm and balanced state of mind, enabling you to navigate stressful situations with greater resilience. The carefully selected ingredients in the formula support the production of neurotransmitters associated with positive mood, helping you maintain a brighter outlook on life.”
Magnesium
Magnesium is involved in dopamine synthesis, and is also involved with converting tryptophan into serotonin. This is one of the reasons why a deficiency (which can be caused by poor intake, eatting too much sugar, white rice, white bread, white flour, soil damage, and high stress levels), and according to many nutritionists is too low in almost everyone, may contribute to mood disorders. I take 300mg per day, in the evening, and amongst other things it helps with my sleep. I take magnesium taurate, which is my personal favourite form (I am not going into the reasons today), but any of these magnesium products will work.
Just as a quick final note, the form of magnesium found in Oxysan, Oxy-Powder and Mag 07 if you use any of these products is not a good form of nutritional magnesium, and they are not designed to be magnesium supplements, even though magnesium is mentioned on the label. So don’t rely on them as magnesium supplements, because they aren’t!).
Hope this is of interest
Best wishes
Mark G. Lester
www.thefinchleyclinic.com