Serotonin, noradrenaline and dopamine are three primary inhibitory neurotransmitters in your brain. Neurotransmitters are chemical compounds that allow the transmission of signals from your brain to your body. Inhibitory neurotransmitters act by blocking cellular receptor sites, turning reactions off rather than turning them on. Serotonin is involved in emotion and mood control, noradrenaline is involved in the fight-or-flight response, and dopamine is a part of your brain's reward system that produces sensations of pleasure. Several vitamins have been shown to directly increase the production of these three neurotransmitters, including B vitamins such as thiamine, niacin, pantothenic acid and pyridoxine.
Thiamine
Thiamine, or vitamin B-1, is normally found in bread, cereal, pasta, fish, meat and many types of beans. Thiamine is responsible for maintaining a healthy balance of neurotransmitter production in your brain, particularly serotonin and dopamine. According to a study published in the journal "Neurology," a thiamine deficiency may lead to a decrease in the uptake of serotonin. A decrease in serotonin may lead to increased feelings of depression and anxiety, and may even cause weight gain.
Niacin
Niacin, or vitamin B-3, is a water-soluble vitamin that is found in most dairy products, lean meats, nuts and eggs. Niacin plays an important role in the synthesis of amino acids in your brain, such as tryptophan. Tryptophan is metabolized in your brain into a compound called 5-Hydroxytryptophan, or 5-HTP, which stimulates the production of several neurotransmitters, such as serotonin and dopamine. Low levels of tryptophan are commonly associated with a niacin deficiency and may lead to disturbances in the balance of brain neurotransmitters.
Pantothenic Acid
Pantothenic acid, or vitamin B-5, can be found in dairy products, eggs and most fish. Pantothenic acid supports the proper function of your adrenal glands, located just above your kidneys, and is responsible for the synthesis of the neurotransmitter noradrenaline. Deficiencies in vitamin B-5 have been linked to a suppression of noradrenaline function. Low levels of noradrenaline are associated with a decrease in alertness, poor memory and depression. Pantothenic acid supplementation has been prescribed to individuals suffering from attention deficit hyperactivity disorder, or ADHD, in order to increase arousal by promoting noradrenaline production.
Pyridoxine
Pyridoxine, or vitamin B-6, is found primarily in beans, legumes, meat, eggs, fish and bread. Pyridoxine is needed for the synthesis and regulation of serotonin and dopamine in your brain, and may reduce the severity of a wide variety of neurological conditions associated with a neurotransmitter imbalance. By improving the release and function of serotonin and dopamine, pyridoxine intake may reduce the severity of seizures, chronic pain and Parkinson's disease.
References
- "Human Anatomy and Physiology"; Elain N. Marieb; 2004
- "Anabolic Primer"; Phil Embleton and Gerard Thorne; 1998
- "Neurology"; Thiamine Deficiency: Selective Impairment of the Cerebellar Serotonergic System; A. Plaitakis, et al.; 1978
- Office of Dietary Supplements; Vitamin B-6
