The Relationship of Serotonin, Dopamine, and Norepinephrine and Diet

Serotonin, dopamine, and norepinephrine are three key neurotransmitters our brain is reliant upon for positive mental health and optimal function. Serotonin helps us remain calm under stress, be less irritable, and elevates our mood. Norepinephrine helps us focus, concentrate, and have energy. And dopamine helps us enjoy the usual activities of life and experience pleasure. Many factors upset the natural ability of the human brain to produce these important chemicals, often leading to depression, anxiety, and other negative mental health consequences.

While medications alter how our brains use these important neurotransmitters, they will never help our bodies make more neurotransmitters. There are numerous lifestyle approaches to improving our brains, such as sunlight or exercise, but one of the most fundamental avenues is proper brain nutrition. Research shows us that diet can prevent depression and serve as an effective treatment for depression and other mental health conditions. [ii]

Simply taking any of these three neurotransmitters supplementarily cannot get them into your brain because they do not cross the blood-brain-barrier on their own. Instead, our brains make these neurotransmitters from important substrates that can cross the blood-brain barrier. Several tiny dietary proteins, known as amino acids, serve as building blocks for neurotransmitters.

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Tryptophan: Serotonin’s Building Block  

The amino acid tryptophan is needed to create the neurotransmitter serotonin. Low levels of serotonin are associated with depression and other mood disorders. It is therefore important to get enough tryptophan in our diets and brain to experience the positive mental health benefits of serotonin.  

• Tryptophan recommendation: 1,000-4,000 mg daily

• Foods rich in tryptophan: oats, tofu, flaxseeds, walnuts, sunflower seeds, sesame seeds, chia seeds, seaweed, and pumpkin seeds

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Tyrosine: Dopamine and Norepinephrine’s Building Block  

Tyrosine is another amino acid used by the brain to create dopamine and norepinephrine. In addition, sufficient folate and vitamin B12 are necessary to make adequate amounts of norepinephrine. Tyrosine helps improve stress, fatigue, sleepiness, and mood.  

• Tyrosine recommendation: 1,000-2,000 mg daily

• Foods rich in tyrosine: mustard greens, pumpkin seeds, sunflower seeds, almonds, green soybeans, tofu, sun dried tomatoes, watermelon, sweet potatoes, and seaweed  

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Tryptophan and Tyrosine Have Competition

It’s a bit more complicated than just eating tryptophan and tyrosine to make more neurotransmitters. Even once in the body, other large neutral amino acids compete with tryptophan and tyrosine to cross the blood-brain barrier. However, whole-grain food sources of complex carbohydrates induce muscles to uptake large competing neutral amino acids, thus improving tryptophan and tyrosine access to the brain. As a result, carbohydrates increase brain tryptophan and tyrosine absorption and therefore increase serotonin, dopamine, and norepinephrine.  

Tryptophan is the least abundant amino acid in the diet. The popular notion that eating turkey will raise brain tryptophan and serotonin is false. [iii] Protein alone will not raise our brain concentration of these crucial, large amino acids–a diet rich in complex carbs is necessary.

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Other Important Nutrients

Several other dietary nutrients are also important for biochemical processes of the brain and body for combating depressive symptoms and improving mental health.

• Folate, 1,000 mcg/daily: black-eyed peas, lentils, black beans, asparagus, mustard greens, and spinach

• Zinc, 20 mg/daily: pumpkin seeds, wild rice, pine nuts, and sunflower seeds

• Magnesium, 420-2,000 mg/daily: soy milk, peanuts, black beans, and spinach

• Omega-3, plant-based, 3,000 mg/daily: ground flax and chia seeds, walnuts, edamame, pecans, avocados, and blueberries  

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Now is the Time to Improve Your Diet and Your Brain

Once nutrients cross the blood-brain barrier, our brains can create a sufficient supply of mood-enhancing neurotransmitters. But note that after adopting a plant-based diet, it can take seven to ten days to notice a difference in how you feel. Continued gradual improvement takes place as you replace damaging food constituents like arachidonic acid, cholesterol, and saturated fat with brain-enhancing nutrients. Now is the time to improve mental health through changing diet! Eating a plant-based diet rich in a wide-variety of colorful fruits and vegetables, grains, and nuts is a recipe for combatting depression and anxiety while boosting mental performance. When you commit to adding these important nutrients to your diet you will soon enjoy the lasting positive benefits!

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Foods That Boost Memory

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A diet abundant in a colorful variety of fruits and vegetables, whole grains, nuts and seeds, legumes, and healthy fats is beneficial for enhancing memory. This nutritional regimen contributes essential antioxidants, vitamins, minerals, and phytonutrients that support cognitive health and improve memory functions. Phytonutrients are naturally occurring chemicals in plants known to prevent diseases and promote robust brain function; notable examples include anthocyanins and flavonoids which are plentiful in many plant foods. Let us now explore foods that effectively boost memory and cognitive performance.

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Fruits

Berries are an abundant source of antioxidants, compounds that mitigate the effects of oxidative stress caused by harmful free radicals and help in preventing premature aging of the brain. Additionally, berries contain high levels of neuroprotective anthocyanins. These phytochemicals go beyond merely providing natural color; they play a crucial role in promoting healthy brain aging and offering protection against neurodegenerative diseases like Alzheimer's disease. Research indicates that individuals who follow diets rich in anthocyanins tend to perform better on memory retention assessments. [i]

• Blueberries

• Strawberries

• Blackberries

• Raspberries

• Elderberries

• Loganberries

• Huckleberries

• Cranberries and more

 

Watermelon is a rich source of the pigment lycopene, which belongs to the carotenoid family (akin to beta-carotene). Lycopene serves as a potent antioxidant that may help counteract memory impairments. [ii] Additionally, watermelon provides an increased water source, an essential component for enhancing working memory. [iii]

Oranges are high in vitamin C. Researchers have found that individuals who consume adequate levels of vitamin C perform significantly better on memory tests. [iv]. Additionally, individuals with sufficient vitamin C levels often experience reduced symptoms of depression and exhibit better mood stability and decreased confusion. [v]

Grapes are a significant source of resveratrol, a polyphenol touted for its antioxidant properties, as well as its anti-inflammatory benefits and protective effects on both neurological and cardiovascular health. Resveratrol has been noted to enhance brain blood circulation and augment memory. Choose grapes with red skins to maximize this important nutrient. If you’re looking for a supplement source of polyphenols to boost memory and focus, consider the supplement Focus by Nedley Health. For those considering dietary supplements to enrich their intake of polyphenols and enhance cognitive functions such as memory and focus, the supplement Focus by Nedley Health could be an excellent choice.

While certain fruit are associated with marked memory benefits, make it a daily goal to eat at least 5 servings of any variety of fruit.  

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Vegetables

Green leafy vegetables are highly regarded as optimal for brain health. These vegetables are abundant in B vitamins, which play a crucial role in enhancing cognitive function. Notably, vitamin B9 (folate) is essential for improving memory and reducing inflammation. Consider adding these green vegetables to your diet:  

• Kale

• Lettuce

• Spinach

• Green cabbage

• Swiss chard

• Mustard greens

• Bok choy  

Red cabbage is another plant rich in antioxidants. Shred onto a green leafy salad for an easy way to eat numerous memory-boosting vegetables.  

Tomatoes are rich in the inflammation-reducing compound lycopene.  

Bell peppers also contain anthocyanins. Enjoy in stir fry, roasted on toast, or raw slices, bell peppers can be enjoyed in so many ways as a healthy memory-boosting food!

Mushrooms, though not universally favored, have been linked to improved cognitive performance. They serve as an excellent source of antioxidants and vitamin D, which is another nutrient correlated with enhanced visual memory. [vii]

Many other vegetables also enhance memory, making it essential to incorporate these vital plants into your diet. It is recommended that you eat at least 5 servings of vegetables each day, equivalent to approximately half a cup or 80 grams per serving. If you find it challenging to include enough fruits and vegetables in your meals, consider tracking your intake for several days to increase your awareness. Next time you shop for groceries, explore new varieties of fruits and vegetables that you haven't tried before.

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Wholegrains

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Whole grains are an excellent source of complex carbohydrates that are not only rich in the B vitamin folate but also pivotal in reducing brain inflammation and enhancing both short-term and long-term memory capabilities. [viii] Whole grains offer a steady supply of energy essential for the brain to regulate mood, as well as improve learning outcomes and memory retention. Replace white bread, pastries, pastas, and cereals with foods rich in whole grains such as:

• Brown rice

• Quinoa

• Oatmeal

• Buckwheat

• Whole wheat

• Rye

• Millet

• Barley

• Spelt    

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References:

[i] Godos, J., Bonaccio, M., et al. (2023). Ultra-Processed Food Consumption and Depressive Symptoms in a Mediterranean Cohort. Nutrients, 15(3), 504.

[ii]Opie, R. S., Itsiopoulos, C., et al. (2017). Dietary recommendations for the prevention of depression. Nutritional Neuroscience, 20(3), 161–171.

[iii] Young S. N. (2007). How to increase serotonin in the human brain without drugs. Journal of Psychiatry & Neuroscience : JPN, 32(6), 394–399.