Neurotransmitters

Neurotransmitters are chemical messengers that help your brain and nervous system communicate. Here, we explain key neurotransmitters, their roles, and how they influence mood, sleep, and energy. Learn how these tiny molecules play a big role in your health.

Neurotransmitters are the body’s natural chemical messengers. They carry signals between nerve cells and help control how we think, feel, move, and react.
When these chemicals are in balance, our mood, focus, and energy feel steady. When they’re off balance, it can affect everything from sleep to stress.

1. Serotonin (“The Feel-Good Chemical”)

Serotonin helps regulate mood, sleep, appetite, and digestion. It creates a sense of calm, contentment, and emotional stability.

Too Low: Depression, anxiety, insomnia, irritability, sugar cravings.
Too High: Can cause agitation, confusion, or headaches (rare — usually from excess supplements or meds).
Supports: Tryptophan-rich foods (turkey, oats, bananas), B vitamins, magnesium, sunlight, and herbs like St. John’s wort.

Plainly: Serotonin keeps you calm and happy — it’s your inner “peace chemical.”

2. Dopamine (“The Motivation Molecule”)

Dopamine fuels motivation, focus, and pleasure. It helps you feel rewarded and driven to reach goals.

Too Low: Lack of motivation, fatigue, brain fog, depression, addiction cravings.
Too High: Impulsiveness, anxiety, mania, restlessness.
Supports: Tyrosine (from almonds, eggs, fish), exercise, music, and good sleep.

Plainly: Dopamine gives you that “get up and go” feeling — it’s what makes life exciting.

3. Norepinephrine (Noradrenaline) (“The Alertness Chemical”)

This chemical keeps you alert, focused, and ready to respond. It’s part of the body’s “fight or flight” stress system.

Too Low: Low energy, poor focus, low blood pressure, depression.
Too High: Anxiety, tension, rapid heartbeat, trouble sleeping.
Supports: Protein foods (meat, fish, nuts), B vitamins, cold exposure, and balanced caffeine intake.

Plainly: Norepinephrine wakes up your brain and body — too little makes you sluggish, too much makes you wired.

4. Epinephrine (Adrenaline)

Closely related to norepinephrine, adrenaline kicks in during stress or excitement — it boosts energy, focus, and physical strength temporarily.

Too Low: Fatigue, low stress response.
Too High: Chronic stress symptoms — anxiety, insomnia, high blood pressure.
Supports: Stress management, adaptogenic herbs (ashwagandha, rhodiola), deep breathing.

Plainly: Adrenaline is your “rush chemical” — helpful in emergencies, but draining if it’s constantly active.

5. GABA (Gamma-Aminobutyric Acid) – “The Calming Chemical”

GABA helps calm the nervous system and prevent overstimulation. It’s your natural anti-anxiety and relaxation neurotransmitter.

Too Low: Anxiety, restlessness, insomnia, tension headaches.
Too High: Excess drowsiness or low motivation.
Supports: Fermented foods, magnesium, taurine, theanine (green tea), and relaxing herbs (valerian, passionflower).

Plainly: GABA is your body’s “brake pedal” — it slows racing thoughts and helps you unwind.

6. Glutamate (“The Thinking Chemical”)

Glutamate is the main excitatory neurotransmitter — it helps with learning, memory, and brain activity.

Too Low: Brain fog, poor focus, slow learning.
Too High: Overstimulation, anxiety, migraines, neuron damage (linked with chronic stress).
Supports: Balanced protein intake, magnesium (keeps glutamate in check), omega-3 fats.

Plainly: Glutamate gets your brain fired up — great in moderation, harmful in excess.

7. Acetylcholine (“The Memory Messenger”)

This chemical is key for learning, focus, and muscle movement. It helps the brain form memories and supports nerve communication.

Too Low: Memory issues, poor focus, brain fog, muscle weakness.
Too High: Can cause excessive sweating, twitching, or anxiety (rare).
Supports: Choline-rich foods (eggs, soy, sunflower seeds), B5 (pantothenic acid), and herbs like gotu kola or rosemary.

Plainly: Acetylcholine helps you remember, think sharply, and move gracefully.

8. Endorphins (“The Natural Painkillers”)

Endorphins are the brain’s natural opiates — they reduce pain and create pleasure or euphoria (the “runner’s high”).

Too Low: Low pain tolerance, sadness, emotional sensitivity.
Too High: Numbness, lack of emotional range.
Supports: Exercise, laughter, singing, chocolate, meditation.

Plainly: Endorphins make you feel good and take the edge off pain — your built-in “feel better” chemicals.

9. Oxytocin (“The Love & Trust Chemical”)

This hormone-like neurotransmitter helps create bonding, affection, and social connection.

Too Low: Loneliness, distrust, difficulty bonding or relaxing around others.
Too High: Overattachment or emotional dependency.
Supports: Hugs, affection, spending time with loved ones, pets, and positive social contact.

Plainly: Oxytocin is your “heart chemical” — it deepens love, trust, and connection.

10. Histamine (as a Neurotransmitter)

Though known for its allergy role, histamine also acts in the brain to regulate wakefulness, appetite, and alertness.

Too Low: Fatigue, sluggish digestion, low motivation.
Too High: Allergic symptoms, headaches, insomnia, irritability.
Supports: Balanced gut health, hydration, vitamin C, DAO enzyme activity.

Plainly: Histamine keeps you alert — too much makes you itchy or restless, too little makes you sleepy and foggy.

11. Melatonin (“The Sleep Hormone”)

Technically a hormone, but it works like a neurotransmitter in the brain’s sleep cycle. It tells your body when it’s time to rest.

Too Low: Insomnia, restless sleep, jet lag, poor recovery.
Too High: Morning grogginess or excessive drowsiness.
Supports: Darkness at night, avoiding screens before bed, tart cherries, magnesium, and meditation.

Plainly: Melatonin is your body’s “nighttime signal” — it helps you fall asleep naturally and deeply.

12. Anandamide (“The Bliss Molecule”)

A natural cannabinoid (similar to compounds in cannabis) that promotes happiness, pain relief, and relaxation.