Neuromodulators for Mood

Important Neuromodulators in the Brain (Podcast: Huberman Lab Podcast)

Serotonin

Function: Enhances mood and wellbeing (if too much can cause fatigue, nauseous, dec libido and appetite)

Behaviours to increase Serotonin: 

-Physical contact, hugs, gratitude -giving and receiving.

Nutrition to increase Serotonin: 

-Foods rich in Tryptophan: turkey, canned tuna, whole milk, cheese, nuts, seeds, breads, chocolate, apples, bananas.

Supplements to increase Serotonin:

300-600mg of Cissus Quadranglaris (every 3 days)

300-500mg 5HTP (before sleep)

900mg Myo-Inositol (before sleep: enhances deep sleep/ daytime: reduces anxiety, stabilizes mood, decreases migraine, helps with adhd)

Dopamine

Function: Helps with motivation, mood and focus

Behaviours to enhance Dopamine:

-Get exposure to sunlight before 12pm, enhance indoor light exposure in the morning

-Drink coffee (not past 3pm)

-Cold water exposure (cold showers, ice baths- affects set in after 30 seconds)

Nutrition to increase Dopamine:

-Foods rich in L-tyrosine (parmesan cheese)

Supplements to increase Dopamine:

-500-1000mg L-Tyrosine (supplement for amino acids)

-B6 Vitamin

-300-600mg Phenylethylamine-increase energy, wellbeing, motivation (can pair with l-tyrosine)

Epinephrine (When dopamine increases so does epinephrine/adrenalin)

Function: Increases energy and desire to be alert and to move

Behaviours to increase Epinephrine:

-Running, walking, swimming, exercise that gets the heart rate up. If done early in the day will give you energy later in the day.

-Cyclic hyperventilation: 25 big inhales (nose) and exhales (mouth). Helps you feel more alert and activates sympathetic nervous system. (Do not do if anxious of panic symptoms/asthma).

Acetylcholine

Function: Affects attention, learning and focus, aids in neuroplasticity

Behaviours to increase Acetylcholine:

-Increase cognitive functioning and focus (i.e. meditation, learning a new sport/concept, cognitive exercises-word puzzles)

Nutrition to increase Acetylcholine:

- Foods rich in Choline: liver, beef liver, vegetables, garlic.

Supplements to increase Acetylcholine:

-300-600mg Alpha GPC  (every 3 days)