Neurotransmitter Cheatsheet

Which Neurotransmitter?

There are a lot of neurotransmitters that are important for good mental health (and, by way of knock-on effects, physical health).

However, when pop-science headlines refer to them as “feel-good chemicals” (yes but which one?!) or “the love molecule” (yes but which one?!) or other such vague names when referring to a specific neurotransmitter, it’s easy to get them mixed up.

So today we’re going to do a little disambiguation of some of the main mood-related neurotransmitters (there are many more, but we only have so much room), and what things we can do to help manage them.

Dopamine

This one predominantly regulates reward responses, though it’s also necessary for critical path analysis (e.g. planning), language faculties, and motor functions. It makes us feel happy, motivated, and awake.

To have more:

• eat foods that are rich in dopamine or its precursors such as tyrosine (bananas and almonds are great)
• do things that you find rewarding

Downsides: is instrumental in most addictions, and also too much can result in psychosis. For most people, that level of “too much” isn’t obtainable due to the homeostatic system, however.

See also: Rebalancing Dopamine (Without “Dopamine Fasting”)

Serotonin

This one predominantly helps regulate our circadian rhythm. It also makes us feel happy, calm, and awake.

To have more:

• get more sunlight, or if the light must be artificial, then (ideally) full-spectrum light, or (if it’s what’s available) blue light
• spend time in nature; we are hardwired to feel happy in the environments in which we evolved, which for most of human history was large open grassy expanses with occasional trees (however, for modern purposes, a park or appropriate garden will suffice).

Downsides: this is what keeps us awake at night if we had too much light before bed, and also too much serotonin can result in (potentially fatal) serotonin syndrome. Most people can’t get that much serotonin due to our homeostatic system, but some drugs can force it upon us.

See also: Seasonal Affective Disorder Strategies

Oxytocin

This one predominantly helps us connect to others on an emotional level. It also makes us feel happy, calm, and relaxed.

To have more:

• hug a loved one (or even just think about doing so, if they’re not available)
• look at pictures/videos of cute puppies, kittens, and the like—this triggers a similar response

Downsides: negligible. Socially speaking, it can cause us to drop our guard, most for most people most of the time, this is not a problem. It can also reduce sexual desire—it’s in large part responsible for the peaceful lulled state post-orgasm. It’s not responsible for the sleepiness in men though; that’s mostly prolactin.

See also: Only One Kind Of Relationship Promotes Longevity This Much!

Adrenaline

This one predominantly affects our sympathetic nervous system; it elevates heart rate, blood pressure, and other similar functions. It makes us feel alert, ready for action, and energized.

To have more:

• listen to a “power anthem” piece of music. What it is can depend on your musical tastes; whatever gets you riled up in an empowering way.
• engage in something competitive that you feel strongly about while doing it—or by the same mechanism, a solitary activity where the stakes feel high even if it’s actually quite safe (e.g. watching a thriller or a horror movie, if that’s your thing).

Downsides: its effects are not sustainable, and (in cases of chronic stress) the body will try to sustain them anyway, which has a deleterious effect. Because adrenaline and cortisol are closely linked, chronically high adrenal action will tend to mean chronically high cortisol also.

See also: Lower Your Cortisol! (Here’s Why & How)

PS: it is also called epinephrine, and chemically different but almost identical in most ways, noradrenaline or norepinephrine

Some final words

You’ll notice that in none of the “how to have more” did we mention drugs. That’s because:

• a drug-free approach is generally the best thing to try first, at the very least
• there are simply a lot of drugs to affect each one (or more), and talking about them would require talking about each drug in some detail.

However, the following may be of interest for some readers:

Antidepressants: Personalization Is Key!

Take care!