Serotonin and dopamine are neurotransmitters in the brain that are partially responsible for mood. Inadequate amounts of either neurotransmitter can result in anxiety and depression. L-tryptophan and L-tyrosine are amino acids that are responsible for manufacturing serotonin and dopamine with the assistance of vitamin B-6. Amino acids are building blocks of proteins that are naturally occurring in the body. Dietary changes and the inclusion of supplements in your daily health regimen can assist you in balancing your levels of dopamine and serotonin.
Consult your physician prior to making any dietary changes or taking any nutritional supplements.
Step 1
Take a 500 mg L-tyrosine supplement upon waking up in the morning. Take this supplement as soon as possible, even if you must take it on an empty stomach. L-tyrosine is unlikely to cause stomach upset and can be absorbed by the body with or without food.
Step 2
Incorporate a banana, which is rich in vitamin B-6, with your breakfast. Consuming foods high in vitamin B-6 in the morning is essential to ensuring maximum benefit from L-tyrosine.
Step 3
Prepare an entree that is rich in vitamin B-6, such as halibut, tuna, salmon, chicken breast or turkey, for your dinner. Grilling, baking and steaming are excellent preparation methods because they do not require any added fat in the cooking process.
Step 4
Take 500 mg of L-tryptophan 30 minutes prior to going to bed. L-tryptophan causes drowsiness, so it should not be taken any earlier in the day. The L-tryptophan will work in conjunction with the vitamin B-6 you consumed with dinner to manufacture serotonin and dopamine.
References
- "Foundations of Nursing"; Lois White et al; 2010
- "Nutrition: Concepts and Controversies"; Frances Sizer; 2008
- "Focus on Nursing Pharmacology"; Amy Morrison Karch; 2009
