What are the signs of a What are the signs of a Neurotransmitter DeficiencyNeurotransmitter Deficiency??

Proper amounts of neurotransmitters Proper amounts of neurotransmitters are necessary for maintaining optimal are necessary for maintaining optimal mental and physical health. Common mental and physical health. Common

conditions associated with conditions associated with serotonin/dopamine deficienciesserotonin/dopamine deficiencies

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Appetite and Eating Disorders, especially Appetite and Eating Disorders, especially binging or bulimia binging or bulimia

Very strong cravings for sweets Very strong cravings for sweets Depression Depression Anxiety and Panic Attacks Anxiety and Panic Attacks Chronic fatigue Chronic fatigue Fibromyalgia Fibromyalgia Headaches-especially migraines Headaches-especially migraines Premenstrual Syndrome Premenstrual Syndrome Seasonal Affective Disorder Seasonal Affective Disorder

Addictions Addictions Attention Deficit Disorder Attention Deficit Disorder Chronic pain Chronic pain Insomnia Insomnia Irritability and Anger Disorders Irritability and Anger Disorders Low motivation Low motivation Compulsive Disorders Compulsive Disorders Decreased sex desire Decreased sex desire

Neurotransmitters are the chemicals that allow communication to Neurotransmitters are the chemicals that allow communication to occur in the brain. occur in the brain.

DOPAMINE functions in:DOPAMINE functions in:1.1. Feelings of pleasure/blissFeelings of pleasure/bliss2.2. Feelings of attachment/loveFeelings of attachment/love3.3. Sense of altruismSense of altruism4.4. Integration of thoughts and feelings (focused)Integration of thoughts and feelings (focused)5.5. Appetite controlAppetite control6.6. Controlled motor movementsControlled motor movements

Dopamine Deficiencies result in:Dopamine Deficiencies result in:1.1. Anhedonia (lack of pleasure)Anhedonia (lack of pleasure)2.2. Lack of ability to feel love and to love anotherLack of ability to feel love and to love another3.3. Lack of remorse about actionsLack of remorse about actions4.4. DistractibilityDistractibility5.5. Your world looks colorlessYour world looks colorless

Norepinephrine functions in:Norepinephrine functions in:

1.1. Arousal, energy, drive, alertnessArousal, energy, drive, alertness

2.2. StimulationStimulation

3.3. Fight or flightFight or flight

4.4. Long-term memory and learningLong-term memory and learning

Deficiencies result in:Deficiencies result in:

1.1. Lack of energyLack of energy

2.2. Lack of motivationLack of motivation

3.3. First “state” called depressionFirst “state” called depression

Optimal levels can result in:Optimal levels can result in: Wellbeing or euphoric effect in stressful situations.Wellbeing or euphoric effect in stressful situations.

Excess levels can result in: Excess levels can result in: Fear and anxiety (as may be the case for those who Fear and anxiety (as may be the case for those who

suffer from anxiety disorders).suffer from anxiety disorders).

Norepinephrine is produced from dopamine with the Norepinephrine is produced from dopamine with the help of amino acids: phenylalanine, lysine, and help of amino acids: phenylalanine, lysine, and methionine. Vitamin C and B-6, magnesium, and methionine. Vitamin C and B-6, magnesium, and manganese are important cofactors.manganese are important cofactors.

Natural sources of building blocksNatural sources of building blocks:: AlmondsAlmonds applesapples AvocadoAvocado bananasbananas Beef liver or kidneyBeef liver or kidney blue-green algaeblue-green algae CheeseCheese fishfish Most green vegetablesMost green vegetables Lean meatLean meat nutsnuts GrainsGrains pineapplepineapple PoultryPoultry tofutofu

Serotonin functions in:Serotonin functions in:1.1. Emotional stabilityEmotional stability2.2. Reduces aggressionReduces aggression3.3. Sensory inputSensory input4.4. Sleep cycleSleep cycle5.5. Appetite controlAppetite control Serotonin deficiencies result inSerotonin deficiencies result in::1.1. IrritabilityIrritability2.2. Irrational emotionsIrrational emotions3.3. Sudden unexplained tearsSudden unexplained tears4.4. OCDOCD5.5. Sleep disturbancesSleep disturbances

Serotonin – provides calming and stabilizing actionsSerotonin – provides calming and stabilizing actions Enough serotoninEnough serotonin: we feel emotionally stable, we : we feel emotionally stable, we

can sleep, we can sort out feelings and determine in can sleep, we can sort out feelings and determine in a logical manner if there is a threat present.a logical manner if there is a threat present.

Low serotoninLow serotonin – irritable, overly sensitive to sights – irritable, overly sensitive to sights and sounds. Difficulty sleeping and sudden and sounds. Difficulty sleeping and sudden outbursts of tears.outbursts of tears.

Enough serotoninEnough serotonin:: Hopeful/creativeHopeful/creative optimistic/focusedoptimistic/focused Calm/responsiveCalm/responsive patient/good naturedpatient/good natured Loving/caringLoving/caring reflective/thoughtfulreflective/thoughtful And---we don’t CRAVE CARBOHYDRATESAnd---we don’t CRAVE CARBOHYDRATES!!

When we have a shortage of serotonin, lookoutWhen we have a shortage of serotonin, lookout! ! We are…We are…

DepressedDepressed AnxiousAnxious IrritableIrritable ImpatientImpatient ImpulsiveImpulsive AbusiveAbusive ReactiveReactive A real PainA real Pain!! Plus wePlus we……

1.1. Fly off the handle easily!!!!!!!!!Fly off the handle easily!!!!!!!!!

2.2. Have a short attention spanHave a short attention span

3.3. Seem to be blocked and scatteredSeem to be blocked and scattered

4.4. Crave those sweets and high carbohydrates foodsCrave those sweets and high carbohydrates foods

5.5. Suffer from insomnia and have poor dream recallSuffer from insomnia and have poor dream recall

Enkephalins/endorphins functions inEnkephalins/endorphins functions in::1.1. Internal calmInternal calm2.2. Sense of well-beingSense of well-being3.3. Feelings of euphoriaFeelings of euphoria4.4. Self-conceptSelf-concept5.5. Pain managementPain management Deficiencies result inDeficiencies result in::1.1. Internal turmoilInternal turmoil2.2. Lack of “completeness”Lack of “completeness”3.3. Sense of inadequacySense of inadequacy4.4. Poor pain controlPoor pain control

What our body needs to supply EnkephalinsWhat our body needs to supply Enkephalins…… D-PhenylalanineD-Phenylalanine Vitamin B6Vitamin B6 Folic AcidFolic Acid

Natural sources of building blocks for Natural sources of building blocks for EnkephalinsEnkephalins……

FishFish Blue-green algaeBlue-green algae Wheat germWheat germ green leafy vegetablesgreen leafy vegetables Tortula yeastTortula yeast egg yolksegg yolks (B-Complex)(B-Complex)

GABA: (gamma-aminobutyric acid)/GABA: (gamma-aminobutyric acid)/it is really it is really an amino acid but classified as a an amino acid but classified as a neurotransmitter.neurotransmitter.

Induces relaxation and sleepInduces relaxation and sleep Balances the brain where excitation is balanced Balances the brain where excitation is balanced

with inhibitionwith inhibition Stimulates HGH(human growth hormone) – HGH Stimulates HGH(human growth hormone) – HGH

helps build muscle and prevent fat.helps build muscle and prevent fat. Slightly sedative effect – best taken before going Slightly sedative effect – best taken before going

to bed.to bed.

What causes Neurotransmitter What causes Neurotransmitter Deficiencies?Deficiencies?

Here are some of the major reasons we can Here are some of the major reasons we can suffer from depressed neurotransmitter levels... suffer from depressed neurotransmitter levels...

Prolonged Emotional or Physical Stress.Prolonged Emotional or Physical Stress. The human body is programmed to handle The human body is programmed to handle

sudden, acute or short bouts of stress. sudden, acute or short bouts of stress. Prolonged, chronic stress takes it toll on the Prolonged, chronic stress takes it toll on the “fight or flight” stress hormones and “fight or flight” stress hormones and neurotransmitters. Eventually, these become neurotransmitters. Eventually, these become depleted and coping becomes more difficult. depleted and coping becomes more difficult.

Aging.Aging. 60% of all adults past age 40 have some 60% of all adults past age 40 have some

degree of neurotransmitter deficiencydegree of neurotransmitter deficiency. . Aging neurons make smaller amounts of Aging neurons make smaller amounts of neurotransmitters. Also, as we get older, the neurotransmitters. Also, as we get older, the body does not respond as well to them. body does not respond as well to them.

Weight Loss Dieting.Weight Loss Dieting. This is the most common cause of self-This is the most common cause of self-

induced neurotransmitter deficienciesinduced neurotransmitter deficiencies. . Limiting food intake in order to lose weight Limiting food intake in order to lose weight restricts the amounts of basic building blocks restricts the amounts of basic building blocks (neurotransmitter precursors) needed to (neurotransmitter precursors) needed to produce enough neurotransmittersproduce enough neurotransmitters

Studies from major universities, including Studies from major universities, including Harvard, MIT, and OxfordHarvard, MIT, and Oxford, have documented , have documented that women on diets that women on diets significantly deplete their significantly deplete their serotoninserotonin within within three weeks of dietingthree weeks of dieting. This . This induced serotonin deficiency eventually leads to induced serotonin deficiency eventually leads to increased cravings, moodiness and poor increased cravings, moodiness and poor motivation. These all contribute to rebound motivation. These all contribute to rebound weight gain – the most common yet unfortunate weight gain – the most common yet unfortunate consequence of dieting. consequence of dieting.

Increasing neurotransmitter production during Increasing neurotransmitter production during dieting is strongly encouraged to avoid yo-yo dieting is strongly encouraged to avoid yo-yo dieting. This is accomplished by taking dietary dieting. This is accomplished by taking dietary neurotransmitter precursor supplements during neurotransmitter precursor supplements during dietingdieting

Abnormal Sleep.Abnormal Sleep. Many neurotransmitters responsible for Many neurotransmitters responsible for

proper sleep, especially serotonin, are proper sleep, especially serotonin, are produced during REM sleep around 2-3 produced during REM sleep around 2-3 a.m. Serotonin converts to melatonin, the a.m. Serotonin converts to melatonin, the sleep hormone. When serotonin levels are sleep hormone. When serotonin levels are low, melatonin levels will also be low. low, melatonin levels will also be low. Disrupted sleep occurs and less Disrupted sleep occurs and less neurotransmitters are produced causing a neurotransmitters are produced causing a vicious cyclevicious cycle

Certain Medications.Certain Medications. Long-term use of diet pills, Long-term use of diet pills, stimulants, pain pills, narcotics and stimulants, pain pills, narcotics and recreational drugs can deplete recreational drugs can deplete neurotransmitter stores. The use of neurotransmitter stores. The use of ma huang, ephedra and prescription ma huang, ephedra and prescription diet pills (like phen-fen, Fastin, diet pills (like phen-fen, Fastin, phentermine) use up large amounts phentermine) use up large amounts of dopamine and serotonin. This can of dopamine and serotonin. This can result in “rebound” appetite control result in “rebound” appetite control problems, low energy, unstable mood problems, low energy, unstable mood and sluggish metabolismand sluggish metabolism

Neurotoxins.Neurotoxins. Heavy metal toxicity, chemical pesticides, Heavy metal toxicity, chemical pesticides, fertilizers, certain cleaning agents, fertilizers, certain cleaning agents, industrial solvents, and recreational drugs industrial solvents, and recreational drugs cause damage to the neuron and cause damage to the neuron and decrease neurotransmitter production. decrease neurotransmitter production. Excess caffeine, nicotine and alcohol can Excess caffeine, nicotine and alcohol can be neurotoxic. The street drug, Ecstasy, be neurotoxic. The street drug, Ecstasy, has particularly concerning neurotoxic has particularly concerning neurotoxic effects. It can completely drain serotonin effects. It can completely drain serotonin and permanently damage the neuron and permanently damage the neuron making treatment impossiblemaking treatment impossible

Hormone Imbalances.Hormone Imbalances.

Hormones influence neurotransmitter release Hormones influence neurotransmitter release and activity. If hormones are deficient or are off and activity. If hormones are deficient or are off balance, neurotransmitters do not function well. balance, neurotransmitters do not function well. Premenstrual Syndrome (PMS)Premenstrual Syndrome (PMS) is a classic is a classic example of how low serotonin levels can example of how low serotonin levels can temporarily shift each month. Mood, appetite temporarily shift each month. Mood, appetite and sleep can be severely disrupted one to two and sleep can be severely disrupted one to two weeks before the menstrual cycle. weeks before the menstrual cycle.

Another neurotransmitter imbalance occurs Another neurotransmitter imbalance occurs during menopause when dramatic changes in during menopause when dramatic changes in mood, energy, sleep, weight, and sexual desire mood, energy, sleep, weight, and sexual desire occuroccur

Genetic Predisposition. Some people are born with a limited

ability to make adequate amounts of neurotransmitters. They exhibit deficiency symptoms as children or young adults and often have relatives who suffered from significant mental illnesses. As they get older, affected individuals experience even more profound symptoms and debilitation.

Traditional Medicine TreatmentsTraditional Medicine Treatments As recently as the l970’s the neuro-As recently as the l970’s the neuro-

chemical pathways of the brain were not chemical pathways of the brain were not very well understood. There was very little very well understood. There was very little in the way of successful treatments for in the way of successful treatments for mood disturbances. Electroconvulsive or mood disturbances. Electroconvulsive or “shock” therapy (ECT) was about the only “shock” therapy (ECT) was about the only effective treatment for resistant severe effective treatment for resistant severe depression. We were unaware then of depression. We were unaware then of exactly how this therapy worked but now exactly how this therapy worked but now realize ECT works by artificially shocking realize ECT works by artificially shocking neurotransmitters out of neurons. This neurotransmitters out of neurons. This flood of neurotransmitters results in flood of neurotransmitters results in marked improvement of depression.marked improvement of depression.

• The most commonly prescribed medications for abnormal moods (dysphoria) are the serotonin re-uptake inhibitors, called SRI’s. These include: Prozac, Paxil, Zoloft, Effexor, Serafem, Serzone, Celexa and Lexapro. SRI’s prevent serotonin from reabsorbing back into storage vesicles. More serotonin then stays in the synapse, reattaching to receptors and stimulating more neurons

Alternative Medicine Treatments Many alternative methods aimed at raising

neurotransmitter levels have been widely used with reportedly good success, especially in Asia and Europe. These include acupuncture, hypnosis, massage, reflexology, meditation, yoga and herbal remedies. Neurotransmitter measurements of meditating Tibetan monks, showed increased levels of serotonin, the “serenity” messenger. With scientific data like this now supporting the benefits of these ancient treatments, more Western medical disciplines are becoming convinced and integrating them into their practices

The brain is a very hungry organ and The brain is a very hungry organ and a picky eater.a picky eater.

““You are what you eat!”You are what you eat!”

Protein Most neurotransmitters are made from

protein or its subunits, amino acids. Eating adequate amounts of dietary protein is critical. The average person requires 40-70 grams (up to 90 grams for a very active athlete) of protein daily.

Serotonin originates from the amino Serotonin originates from the amino acid tryptophan. Tryptophan is the acid tryptophan. Tryptophan is the least common amino acid in food. It is least common amino acid in food. It is also the most difficult to absorb into also the most difficult to absorb into the brain. These make serotonin the brain. These make serotonin synthesis more difficult. Although synthesis more difficult. Although tryptophan is mainly found in fish, tryptophan is mainly found in fish, meat, dairy products, eggs, nuts and meat, dairy products, eggs, nuts and wheat germ, eating these does not wheat germ, eating these does not substantially increase serotonin. This is substantially increase serotonin. This is because these foods contain other because these foods contain other amino acids that compete with amino acids that compete with tryptophan for absorption. Tryptophan tryptophan for absorption. Tryptophan “loses out” to the other amino acids “loses out” to the other amino acids

Surprisingly, eating carbohydrates raises Surprisingly, eating carbohydrates raises serotonin levels but eating protein serotonin levels but eating protein decreases serotonin levels. Carbohydrates decreases serotonin levels. Carbohydrates cause an insulin response that favors cause an insulin response that favors tryptophan absorption over other amino tryptophan absorption over other amino acids. This explains why many people who acids. This explains why many people who need more serotonin (like being overly-need more serotonin (like being overly-stressed or depressed) start to “self-stressed or depressed) start to “self-medicate” by eating more sweets or starchy medicate” by eating more sweets or starchy carbohydrates. As tryptophan absorption carbohydrates. As tryptophan absorption rises, so will serotonin production rises, so will serotonin production

Studies from Harvard, MIT and Studies from Harvard, MIT and Oxford medical universities Oxford medical universities demonstrate that women on high demonstrate that women on high protein/very low carbohydrate diets protein/very low carbohydrate diets lower their serotonin levels, making lower their serotonin levels, making them more prone to weight gain them more prone to weight gain relapse, depression, excessive relapse, depression, excessive craving, bingeing, bulimia, severe craving, bingeing, bulimia, severe PMS and seasonal affective disorder. PMS and seasonal affective disorder.

• Dopamine is made from the amino acid tyrosine. Eating high protein foods promote dopamine production. Tyrosine is abundant and is found in chicken, fish, dairy products, almonds, avocados, bananas, legumes, soy products, pumpkin and sesame seeds

CarbohydratesCarbohydrates Dietary carbohydrates play a critical Dietary carbohydrates play a critical

role in brain health. Women, role in brain health. Women, especially, are vulnerable to how especially, are vulnerable to how carbohydrates affect their moods. carbohydrates affect their moods. Serotonin, the main neurotransmitter Serotonin, the main neurotransmitter for mood and appetite regulation, for mood and appetite regulation, depends on carbohydrates for depends on carbohydrates for synthesissynthesis

Dr. Judith Wurtman from Massachusetts Institute of Technology (MIT) has published many articles linking serotonin deficiency conditions to low dietary carbohydrate intake. Women normally have one third less serotonin than men. Diets that severely restrict carbohydrates will result in even lower serotonin levels. Dr. Wurtman found that women on high protein/very low carbohydrate diets were at greater risk for depression, seasonal affective disorder (SAD), carbohydrate crave/binge disorder and severe premenstrual syndrome.

Dietary FatDietary Fat About two thirds of our brain is About two thirds of our brain is

made of fat (lipids). Lipids are made of fat (lipids). Lipids are incorporated into the brain cell walls incorporated into the brain cell walls promoting membrane flexibility and promoting membrane flexibility and strength. A filmy fat layer covers the strength. A filmy fat layer covers the branches of neurons allowing proper branches of neurons allowing proper electrical transmission of brain electrical transmission of brain signalssignals

Dietary FatDietary Fat

Most lipids can be made directly by Most lipids can be made directly by the body. But two lipids can come the body. But two lipids can come only from food. These fats are called only from food. These fats are called essential fatty acids (EFA). The cell essential fatty acids (EFA). The cell membranes of neurons are made membranes of neurons are made from the essential fatty acids: alpha-from the essential fatty acids: alpha-linoleic acid (ALA) and linoleic acid linoleic acid (ALA) and linoleic acid (LA). (LA).

Alpha-linoleic acid (ALA) belongs to the Alpha-linoleic acid (ALA) belongs to the “omega-3” fatty acid family. Main food “omega-3” fatty acid family. Main food sources of omega-3 ALA include flax sources of omega-3 ALA include flax seeds, walnuts, sea plants, green leafy seeds, walnuts, sea plants, green leafy vegetables, canola, soy, and walnut oil. vegetables, canola, soy, and walnut oil.

Linoleic acid (LA) belongs to the “omega-Linoleic acid (LA) belongs to the “omega-6” fatty acid family. LA is found in the oils 6” fatty acid family. LA is found in the oils of seeds and nuts. Main food sources of of seeds and nuts. Main food sources of omega 6 LA include expeller cold-pressed omega 6 LA include expeller cold-pressed sunflower, safflower, corn and sesame oilssunflower, safflower, corn and sesame oils

The most abundant fat in the brain is DHA (docosahexaenoic acid), an omega-3 fatty acid. Good dietary sources of DHA come from high-fat, cold water fish like salmon, sardines, mackerel and trout. DHA made from microalgae is also available in supplement capsules. DHA is identical to that found in neuron membranes.

AcetylcholineAcetylcholine – helpful in learning and memory. – helpful in learning and memory. Made from B vitamins choline, found in eggs and Made from B vitamins choline, found in eggs and organ meats, lecithin, and legumes/ 5 grams per organ meats, lecithin, and legumes/ 5 grams per day recommended dosage.day recommended dosage.

(Alzheimer’s is due in part to low acetylcholine as (Alzheimer’s is due in part to low acetylcholine as a result of death of the cholinergic neurons that a result of death of the cholinergic neurons that make it).make it).

B VitaminsB Vitamins – aids in manufacturing – aids in manufacturing neurotransmitters and regulating energy release in neurotransmitters and regulating energy release in brain cells.brain cells.

Thiamin (B1)Thiamin (B1) Riboflavin (B2)Riboflavin (B2) Niacin, pyridoxine (B6) Folic acid, biotin,Niacin, pyridoxine (B6) Folic acid, biotin, cobalimin (B12)cobalimin (B12)

Supplements helpful to Brain Functioning:

Multivitamins – can raise non-verbal IQ scores

Antioxidants –help clean up the brain like rust cleaners to help keep the “rust: off our brain matter.(prunes, raisins, blueberries, blackberries, garlic, cooked kale, cranberries, strawberries, raw spinach, raspberries).

Omega-3 – helps brain functioning and mood.(tuna, salmon, mackerel, sardines, herring, oysters, walnuts, flax seed oil).

Selenium – naturally elevates mood. (grains, garlic, meat, seafood and Brazil nuts).

Vitamin E – blood circulation and heart conditions.

Folic Acid – low levels result in depression and increases the risk for Alzheimer’s disease. (supplements)

Ginko Biloba – helps prevent memory loss. Increases circulation of oxygen and blood to the brain.

Phosphatidylserine – stimulates acetylcholine and improves memory.

Chromium – suppresses a sharp rise in blood sugar.

B Vitamins – helps combat stress. Improves memory and brain development.

• “If you listen to your body when it whispers, you won’t have to listen to it when it screams at you.”