Low serotonin often presents as ruminating thoughts that are difficult to silence, especially at night, alongside insomnia, negative moods, low self-esteem, afternoon cravings, and PMS symptoms in women.
Low GABA levels are associated with a lack of relaxation and calmness. A deficiency in GABA can lead to anxiety, stress, and fear, as well as a tendency to choose alcohol to relax, since alcohol mimics GABA's effects in the brain by binding to GABA receptors and inhibiting neuronal signaling, which can result in dependency. Other symptoms may include irritability, poor sleep,
and mood swings.
Low endorphins, the body's natural painkillers, are involved in mood regulation and stress responses. They are released in response to stimuli like stress and pain, contributing to the ability to manage discomfort and promote well-being. Symptoms of low endorphins include increased cravings for comfort foods, heightened pain sensitivity, and reduced joy and libido.
Low or high catecholamines, such as dopamine (the “gotta have it” chemical), can manifest as increased physical exhaustion when elevated. Symptoms may include tremors, restless leg syndrome, trichotillomania (hair-pulling disorder), OCD, ADD, ADHD, and addictive behaviors related to shopping, gambling, gaming, or substances like sugar, coffee, and alcohol.
Blood Sugar Regulation
Blood sugar dysregulation can also significantly impact mental health and digestive issues. Balancing blood sugar levels often improves overall well-being, and this should be one of the first steps in your healing journey. Besides checking glucose and HbA1c levels, ask your doctor to check fasting insulin levels, which should ideally be under5 to prevent insulin-related diseases in the future. Glucose levels should ideally be under 90, especially if diabetes runs in your family.
What Can We Do?
If you experience digestive issues (which I observe in almost all my patients facing mental health challenges), addressing these should be your priority. Constipation can create an accumulation of toxins that are getting recycled, and diarrhea can inhibit nutrient absorption. The most “boring” and “simple” practices can be far more powerful than many supplements! Focus on whole foods, eating in a relaxed state, chewing well, drinking in between meals (not during), and avoiding late-night meals 80% of the time—keeping in mind that events and celebrations are exceptions.
Ideal food choices should be personalized; however, for those without severe digestive discomfort, a plate should include quality proteins from both animal and plant sources, fiber especially from vegetables and healthy fats.
Healing the gut mucosal lining is critical; consider supplements like the amino acid L-glutamine, colostrum, zinc L-carnosine, and mucilage herbs such as slippery elm, marshmallow root, DGL, and aloe vera. Digestive enzymes or bile flow-supporting supplements may also be necessary.
There are many supplements that can help improve anxiety and mental health issues. The most basic ones that many of us are lacking include magnesium, vitamin D, zinc, and selenium. Some examples of probiotics are Akkermansia, which can boost GABA, and Lactobacillus rhamnosus and L.plantarum, which induce dopamine. We can also find GABA supplements. To
increase serotonin, you can take tryptophan and 5-HTP—which is amazing for sleep as well (but should be avoided if you are taking antidepressants). D-phenylalanine is another amino acid that is a precursor to some endorphins and can help regulate mood and act as a painkiller. However, I would always advise working with a healthcare practitioner.
Other Strategies to Enhance Neurotransmitter Levels and Overall Well-Being
To boost energy, happiness, and reduce stress, anxiety, depression, and even pain, consider talking to someone—friends, family, or a therapist with whom you connect. Engage in meditation, biofeedback, or vagus nerve stimulation. Spending time in nature, grounding, and soaking up sunshine can also be beneficial. Exercise, participate in social gatherings, pursue hobbies, volunteer, or enjoy a relaxing bath with Epsom salts and essential oils, and drinking herbal teas throughout the day.
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