Serotonin and dopamine are neurotransmitters that have numerous functions throughout the body. Serotonin modulates intestinal motility, controls appetite, pain perception, sex drive and the sleep/wake cycle. Anxiety and depression are some of the cognitive and emotional effects of a serotonin imbalance. Dopamine's functions include voluntary movement, motivation and reward-seeking, sociability and pain processing. There are natural methods to balance these substances that may help reduce the need for pharmaceutical intervention.
Psychotherapy and Thought Management
A 2009 report in the "Journal of Psychiatry and Neuroscience" notes that psychotherapy has an effect on serotonin levels. The report cites a study in which brain PET scans revealed that levels of serotonin synthesis directly correlated with the participants' subjective mood levels in response to changes in thought patterns, whether brought about through psychotherapy or by the participants' own efforts.
Light Therapy
Bright natural light boosts the production of serotonin through its interaction with the hormone melatonin, produced by the pineal gland. Modern life, which keeps people indoors for much of the daylight hours, likely has an affect on serotonin levels.
Exercise for Serotonin Boost
The anti-depressant effects of exercise have been widely studied. According to Vanderbilt University, experiments show that exercise may raise mood levels in depressed individuals sufficiently to be a viable and relatively inexpensive alternative to pharmaceutical therapy.
Diet and Supplementation for Serotonin
Serotonin-boosting supplements include 5-hydroxy tryptophan, or 5HTP, and melatonin, both of which are used by the body in the production of serotonin. Some of the many foods that support the production of serotonin through high tryptophan or essential fatty acid content include turkey, flax seed and buckwheat. Also high on this list are whey protein, eggs, free-range beef, bananas, sour cherries and chocolate.
Food Sources to Boost Dopamine
Dopamine is made from the amino acid tyrosine, and most protein foods, such as meats and dairy products, are good sources of tyrosine. Vegetarian sources include bananas, avocados, almonds and pumpkin seeds. Omega 3 fatty acids help in the production of both serotonin and dopamine. Research published in the December 1998 issue of the "Journal of Nutrition" found that rats deficient in essential fatty acids also had low levels of dopamine and more receptors for serotonin, indicating that the brain was in need of more serotonin.
Supplements to Balance Dopamine
According to Eric Braverman, M.D., in his book, "The Edge Effect," supplements for promoting dopamine production include phenylalanine, an amino acid which is converted to tyrosine, methionine, also an amino acid, pyridoxine, a B complex vitamin, and phosphatidyl serine, a type of fat found in the brain.
