Low Dopamine and Serotonin: This article dives into all things neurotransmitters. Neurochemicals are associated with various functions, including mood, cravings for sugar and alcohol, and food issues like binge eating. We’ll explore the consequences of poor neurotransmitter function, low dopamine, and serotonin depletion, and of course, what to do about it. This often-overlooked topic can be the key to fine-tuning your health.
This article has been medically reviewed by Dr. Charles Penick, MD
Neurotransmitter Health: The Missing Link
How often do we self-sabotage healthy behaviors? Be it the healthy diet, the regular exercise plan, the occasional fasting: health is the sum of these small repeated daily behaviors, yet it does not seem to come together for many of us.
The fire behind our actions can boil down to neuro transmitting. Neurotransmitters are the chemical messengers that transmit a signal from a neuron across the synapse to a target cell, which can be a different neuron, muscle cell, or gland cell. Neurotransmitters are the chemical substances made by the neuron specifically to transmit a message 1. We may think in our head, “I should eat healthy, nutrient-dense, unprocessed foods,” but the transmission into action occurs via these neurotransmitters.
It’s not about willpower; it’s about neurotransmitter health! Neurotransmitter function is a priority if you want the body and mind to communicate effectively and in favor of your whole body health. You can “will” your way all you want, but if your body’s neurotransmitters aren’t working correctly… it’ll leave you feeling defeated time and time again 2.
There are over 100 types of neurotransmitters, but today we will focus on two key players in decision-making, mood, and overall health: dopamine and serotonin.
The Role of Dopamine and Serotonin
Dopamine
Dopamine is a hedonistic neurotransmitter and released during activities that induce pleasure. It is the reason people partake in seemingly “bad” behaviors, despite knowing that they aren’t good for them: dopamine release in the body feels good 3. This pathway is also activated by achievement, and dopamine motivates people to focus, achieve, and excel 4.
Dopamine shares a pathway with the fight or flight chemicals epinephrine and norepinephrine. A large dump of these chemicals occurs when adrenaline is present, be it a long, intense run or drug like cocaine. This induces an addictive tendency to the pleasurable sensation associated with dopamine in the body 5.
This transmitter is upstream of your adrenal glands and downstream of your hormones, so regulating this transmitter is vital for health. Unfortunately, many people run this pathway into the ground. Especially the type A personalities that have the ‘can do it all by myself’ mentality. The people who work 12 hour days, seven days a week, who run eight marathons in a year: these people often push it to the max… until they hit a wall.
High dopamine is associated with addictive tendencies like abuse of drugs, sex, gambling, and alcohol. Low dopamine is associated with illnesses like depression, ADHD, and Parkinson’s 6-8.
Serotonin
Serotonin is often known as the “happy hormone,” and it functions as a mood regulator. It plays various other functions in the body and includes hormone regulation, eating habits, digestion, sleep, and motor skills 9. This hormone is also responsible for making us feel connected with others 10.
Low serotonin is associated with various pain-related diseases, including fibromyalgia and mood disorders like anxiety and depression 11-12. On the other hand, too high serotonin levels are associated with self-consciousness and shyness, with a general desire to be liked by others.
Symptoms of Poor Neurotransmission Function
There are many overlaps between low dopamine and low serotonin, but the general difference is that dopamine is more related to one’s direction and life focus, while serotonin is more about mood and relationship to self and others.
Low Dopamine Symptoms: 13-15
- Muscle cramps, spasms, or tremors
- Loss of balance
- Poor focus
- No energy despite sleeping
- Low self-esteem
- Feeling hopeless
- Lack of motivation
- Sugar cravings
- Caffeine cravings
- Binge eating
Low Serotonin Symptoms: 16- 18
- Anxiety
- Depression
- Insomnia
- Irritability
- Low self-esteem
- Lack of connection between family, friends, or partners
- Loss of interest in life
- Seasonal affective disorder (SAD)
- Binge eating
Healing Your Neurotransmitters (Dopamine and Serotonin)
Healing your neurotransmitters is possible by holistically addressing lifestyle choices. As you will see from the points below, healing your neurotransmitters hits many of the same pillars that achieving general health does.
More Balance
One key aspect of re-establishing neurotransmitter health, especially for dopamine, is finding more life balance 19. This includes more rest, work-life balance, and a general stimulation-relaxation balance.
This may include spending more time with friends and doing things for fun, like hobbies, and turning off the electronics like Netflix, social media, scaling back activities that spike dopamine releases like hyper-palatable foods and sex.
Since dopamine is associated with pleasure response, becoming obsessed with goal-orientated achievement (and the dopamine “dump” we get when we achieve tasks, get social media ‘likes’ or have an orgasm) can end up driving this pathway into the ground.
Implementing more time for rest between physical exertions, mental exertions, or generally, dopamine-dumping activities gives time for the pathway to stay strong. The key is balance.
Toxins and Depletion
Mould, heavy metals, hidden infections affect every hormone, including neurotransmitter dopamine and serotonin 20-21.
Mould directly depletes dopamine. Dopamine is made in the brain and stored in the gut, and mold causes severe brain inflammation that impedes the proper production and distribution of dopamine in the body.
H Pylori is a standard hidden infection present when there are serotonin and dopamine depletion 22. This bacteria attacks the stomach, making it more alkaline, interfering with the stomach’s ability to kill bacteria, viruses, or pathogens.
Parasites are another common infection that impedes gut function, inhibiting proper production and serotonin distribution since 90% of serotonin is made in the gut 23.
Healing from toxins and infections requires a holistic 5R approach that addresses the detox pathways back to the source: the cell. Deep cellular healing cannot happen unless we fix the cell to get well.
Precursors
Fixing the problem on a cellular level through proper detoxification does not happen overnight. The situation that caused cellular toxicity often takes years of build-up, and un-doing it can take years as well. Although many symptoms will alleviate much sooner than that, the process itself to completely rid the body of these toxins is not a quick fix.
Luckily, we can supplement the body with neurotransmitter precursors, which will act as a supporting actor to help our bodies generate more of these hormones. Precursors are essentially the building blocks of substances like serotonin and dopamine. Although, in the long run, we want them to be produced by the body without needing to supplement anything (as they should), it’s a great way to regain health in the short term while your body continues to heal.
It is worth noting that before supplementing, it can be worth the investment to run a panel of your current deficiencies with a qualified functional practitioner. Supplements, especially certain ones like copper or iron, can lead to imbalances and harm if taken in inappropriate quantities for your body.
Gut Health
Gut health is inextricably linked to neurotransmitter health and hormonal health 24.
Many neurochemicals like dopamine and serotonin are made and stored in the gut, so having a healthy and balanced gut biome is critical 25. Poor gut health causes chronic inflammation, which drains dopamine 26. It also makes it difficult to absorb the micronutrients needed as precursors for creating neurotransmitters.
Fasting (and intermittent fasting) has a hormetic effect on gut bacteria, which stresses the body short term and provides long-term benefits to neurotransmitter health. Fasting is especially beneficial for serotonin production 27.
Sunshine
Sunshine is a vital part of healing dopamine and serotonin levels because sunlight triggers these hormones’ release in the brain 28. Sunlight cues particular areas of the retina, which trigger the release of these hormones. This has given way to phototherapy, or light therapy, which is ideal for individuals who don’t have access to sunshine year-round or spend lots of time indoors 29.
Diet
Micronutrients serve as essential precursors to neurotransmitter health, but taking supplementation should be done under the supervision of a practitioner who can test for deficiencies. Diet, however, can be addressed by individuals by focusing on the same nutrients in their whole-food form.
Many of the same dietary rules support healthy dopamine and serotonin production, like avoiding:
- Refined sugar and artificial sweeteners
- Pesticides and herbicides (especially glyphosate)
- Chemically-treated tap water
- Caffeine
Both dopamine and serotonin benefits from:
- A nutrient-dense whole food diet
- Lots of gut-healthy foods (fermented and prebiotic)
- Good fats
- Pasture-raised animal proteins
Nutrients and foods that support dopamine production include: 30-32
- Tyrosine and phenylalanine-rich foods found in protein (like beef, turkey, and eggs)
- B vitamins (especially folate)
- Magnesium
- Probiotics
- Fish oil
- Vitamin D
- Magnesium
- Copper
- Ginkgo
- Ginseng
Nutrients and foods that support serotonin production include: 33-35
- Tryptophan-rich foods (like eggs, milk, tuna, salmon, turkey, and cheese)
- Consuming 25-30 grams of carbohydrates with the tryptophan-rich food
- Fiber
- Probiotics
Exercise
Exercise helps regulate hormones in the body 35. Exercising triggers the release of tryptophan into your blood, which is a precursor for serotonin 36. Studies highlight the release and upregulation of dopamine in the body during and after a treadmill workout 37.
Remember that balance is critical when it comes to exercise and that going into over-drive with high-intensity endurance activities can also harm your neurotransmitter pathways!
Summary
Serotonin and dopamine are two neurotransmitters that play a massive role in generating whole-body health. Together they help regulate various functions, including sleep, mood, life direction, connection, and willpower. Low dopamine and serotonin promote an array of diseases and disorders, which are often misdiagnosed as other illnesses or simply a “lack of willpower.”By addressing neurotransmitter health through various lifestyle interventions, one can regain control of their health and life.
Habits to implement for neurotransmitter and hormone health include more balance in work and life and more balance in stimulation and relaxation, managing toxins and infections, a proper diet, gut health, sunshine, and exercise.
Neurotransmitter Support
Just like the rest of your body, your brain requires a cocktail of nutrients to thrive. Without specific key vitamins and minerals, your brain isn’t as likely to produce the neurotransmitters it needs to keep you balanced and happy… Neurotransmitters that promise better moods, more energy, and even better physical performance and recovery.
With CytoBrainLink, you’ll get a full spectrum of targeted nutrients to support brain health —gently and effectively. Nutrients like vitamin B6 to improve your mood, boost brain function, and increase oxygen flow to the brain…2,3,4 Plus, amino acids like GABA to help calm and balance your nervous system, and taurine to improve cognition and memory.5, 6
> Don’t wait another day to begin balancing neurotransmitters and optimizing whole-body health.
Medical Disclaimer: This article is based upon the opinions of Dr. Daniel Pompa. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Pompa and his associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Dr. Pompa encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
References
1 “What Are Neurotransmitters?” Queensland Brain Institute, 9 Nov. 2017, qbi.uq.edu.au/brain/brain-physiology/what-are-neurotransmitters.
2 Treadway, Michael T., et al. “Can’t or Won’t? Immunometabolic Constraints on Dopaminergic Drive.” Trends in Cognitive Sciences, vol. 23, no. 5, 2019, pp. 435–448., doi:10.1016/j.tics.2019.03.003.
3 Sharot, Tali, et al. “Dopamine Enhances Expectation of Pleasure in Humans.” Current Biology, vol. 19, no. 24, 2009, pp. 2077–2080., doi:10.1016/j.cub.2009.10.025.
4 “Dopamine Regulates the Motivation to Act, Study Shows.” ScienceDaily, ScienceDaily, 10 Jan. 2013, www.sciencedaily.com/releases/2013/01/130110094415.htm.
5 Chiara, Gaetano Di, and Valentina Bassareo. “Reward System and Addiction: What Dopamine Does and Doesn’t Do.” Current Opinion in Pharmacology, vol. 7, no. 2, 2007, p. 233., doi:10.1016/j.coph.2007.02.001.
6 Fusar-Poli, Paolo et al. “Striatal dopamine transporter alterations in ADHD: pathophysiology or adaptation to psychostimulants? A meta-analysis.” The American journal of psychiatry vol. 169,3 (2012): 264-72. doi:10.1176/appi.ajp.2011.11060940
7 “Exploring the Link Between Dopamine and Parkinson’s Disease.” Cedars, www.cedars-sinai.org/blog/exploring-the-link-between-dopamine-and-parkinsons-disease.html.
8 Brown, A.S., Gershon, S. Dopamine and depression. J. Neural Transmission91, 75–109 (1993). https://doi.org/10.1007/BF01245227
9 Berger, Miles et al. “The expanded biology of serotonin.” Annual review of medicine vol. 60 (2009): 355-66. doi:10.1146/annurev.med.60.042307.110802
10 Bamalan OA, Al Khalili Y. Physiology, Serotonin. [Updated 2020 Oct 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK545168/
11 Juhl, J H. “Fibromyalgia and the serotonin pathway.” Alternative medicine review : a journal of clinical therapeutic vol. 3,5 (1998): 367-75.
12 Baldwin, D., and S. Rudge. “The Role of Serotonin in Depression and Anxiety.” International Clinical Psychopharmacology, vol. 9, 1995, pp. 41–46., doi:10.1097/00004850-199501004-00006.
13 Havermans, Remco C. “Pavlovian Craving and Overeating: A Conditioned Incentive Model.” Current Obesity Reports, vol. 2, no. 2, 2013, pp. 165–170., doi:10.1007/s13679-013-0053-z.
14 Pettorruso, Mauro, et al. “Hopelessness, Dissociative Symptoms, and Suicide Risk in Major Depressive Disorder: Clinical and Biological Correlates.” Brain Sciences, vol. 10, no. 8, 2020, p. 519., doi:10.3390/brainsci10080519.
15 Calabresi, Paolo, et al. “A Convergent Model for Cognitive Dysfunctions in Parkinsons Disease: the Critical Dopamine–Acetylcholine Synaptic Balance.” The Lancet Neurology, vol. 5, no. 11, 2006, pp. 974–983., doi:10.1016/s1474-4422(06)70600-7.
16 Jenkins, Trisha A et al. “Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis.” Nutrients vol. 8,1 56. 20 Jan. 2016, doi:10.3390/nu8010056
17 Nakamaru-Ogiso, Eiko et al. “Novel biochemical manipulation of brain serotonin reveals a role of serotonin in the circadian rhythm of sleep-wake cycles.” The European journal of neuroscience vol. 35,11 (2012): 1762-70. doi:10.1111/j.1460-9568.2012.08077.x
18 Costedio, Meagan M et al. “Serotonin signaling in diverticular disease.” Journal of gastrointestinal surgery : official journal of the Society for Surgery of the Alimentary Tract vol. 12,8 (2008): 1439-45. doi:10.1007/s11605-008-0536-5
19 Bowles, Nellie. “How to Feel Nothing Now, in Order to Feel More Later.” The New York Times, The New York Times, 7 Nov. 2019, www.nytimes.com/2019/11/07/style/dopamine-fasting.html
20 Diane Parks, NP. “Mold Biotoxins’ Effect on Neurotransmitters & Mood.” Sanesco Health, Sanesco International Inc., 31 Dec. 2019, sanescohealth.com/blog/mold-biotoxins-effect-neurotransmitters/.
21 “ToxTutor – Neurotoxicity.” U.S. National Library of Medicine, National Institutes of Health, toxtutor.nlm.nih.gov/14-004.html.
22 Meng, Wang-Ping et al. “The Role of H. pylori CagA in Regulating Hormones of Functional Dyspepsia Patients.” Gastroenterology research and practice vol. 2016 (2016): 7150959. doi:10.1155/2016/7150959
23 Wang, Susan J et al. “Modulation of the immune response by helminths: a role for serotonin?.” Bioscience reports vol. 38,5 BSR20180027. 20 Sep. 2018, doi:10.1042/BSR20180027
24 Cryan, John F, and Timothy G Dinan. “Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour.” Nature reviews. Neuroscience vol. 13,10 (2012): 701-12. doi:10.1038/nrn3346
25 Camilleri, Michael. “Serotonin in the gastrointestinal tract.” Current opinion in endocrinology, diabetes, and obesity vol. 16,1 (2009): 53-9. doi:10.1097/med.0b013e32831e9c8e
26 Treadway, Michael T., et al. “Can’t or Won’t? Immunometabolic Constraints on Dopaminergic Drive.” Trends in Cognitive Sciences, vol. 23, no. 5, 2019, pp. 435–448., doi:10.1016/j.tics.2019.03.003.
27 Zouhal, Hassane et al. “Effects of Ramadan Intermittent Fasting on Gut Hormones and Body Composition in Males with Obesity.” International journal of environmental research and public health vol. 17,15 5600. 3 Aug. 2020, doi:10.3390/ijerph17155600
28 Harrison, S J et al. “Light therapy and serotonin transporter binding in the anterior cingulate and prefrontal cortex.” Acta psychiatrica Scandinavica vol. 132,5 (2015): 379-88. doi:10.1111/acps.12424s
29 “Light Therapy.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 8 Feb. 2017, www.mayoclinic.org/tests-procedures/light-therapy/about/pac-20384604.
30 Fernstrom JD, Fernstrom MH. Tyrosine, phenylalanine, and catecholamine synthesis and function in the brain. J Nutr. 2007 Jun;137(6 Suppl 1):1539S-1547S; discussion 1548S. doi: 10.1093/jn/137.6.1539S. PMID: 17513421.
31 Lou, H C. “Dopamine precursors and brain function in phenylalanine hydroxylase deficiency.” Acta paediatrica (Oslo, Norway : 1992). Supplement vol. 407 (1994): 86-8. doi:10.1111/j.1651-2227.1994.tb13461.x
32 Rao, Meenakshi, and Michael D Gershon. “The bowel and beyond: the enteric nervous system in neurological disorders.” Nature reviews. Gastroenterology & hepatology vol. 13,9 (2016): 517-28. doi:10.1038/nrgastro.2016.107
33 Jenkins, Trisha A et al. “Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis.” Nutrients vol. 8,1 56. 20 Jan. 2016, doi:10.3390/nu8010056
34 Singh, Karuna. “Nutrient and Stress Management.” Journal of Nutrition & Food Sciences, vol. 6, no. 4, 2016, doi:10.4172/2155-9600.1000528.
35 Wallace, Caroline J K, and Roumen Milev. “The effects of probiotics on depressive symptoms in humans: a systematic review.” Annals of general psychiatry vol. 16 14. 20 Feb. 2017, doi:10.1186/s12991-017-0138-2
36 Basso, Julia C, and Wendy A Suzuki. “The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review.” Brain plasticity (Amsterdam, Netherlands) vol. 2,2 127-152. 28 Mar. 2017, doi:10.3233/BPL-160040
37 Young, Simon N. “How to increase serotonin in the human brain without drugs.” Journal of psychiatry & neuroscience : JPN vol. 32,6 (2007): 394-9.
38 Meeusen, R et al. “Brain microdialysis in exercise research.” Sports medicine (Auckland, N.Z.) vol. 31,14 (2001): 965-83. doi:10.2165/00007256-200131140-00002
Celebrating Without the Sugar: Champagne Gelatin Shots
