The keyring to your feelings

What are neurotransmitters?

The processing of information and its translation into bodily functions are complex processes within the neural network. This network consists of billions of nerve cells that communicate with each other via synapses. Information transfer usually occurs chemically through messengers – neurotransmitters. These are substances produced by the body that enable the transmission of signals between nerve cells. More than 500 different neurotransmitters are known in humans.

Neurotransmitters can be divided into three main groups: amino acids such as glutamate, glycine and GABA, amines such as acetylcholine and serotonin, and catecholamines such as adrenaline, noradrenaline and dopamine, as well as neuropeptides like endorphins and oxytocin.

Neurotransmitters enable the activation of action impulses. Emotional wellbeing, motivation and mental clarity are closely linked to the balance of different neurotransmitters. They influence our feelings, moods and motivation and play a role in sleep, learning and perception.

How do neurotransmitters work?

The neurotransmitters dopamine and serotonin have a major influence on our emotional life and have stimulating effects. Dopamine plays a decisive role in our motivation and memory. It directs attention to positive stimuli and supports goal-directed behaviour. In addition, dopamine can influence the sympathetic nervous system, a part of the autonomic nervous system that regulates the activity of many organs, and promote the strengthening of long-term memory. Despite these positive effects, dopamine can also contribute to the development of addiction. Problems such as ADHD, lack of drive, memory weakness or depression can also be caused by an imbalance in dopamine levels.

Serotonin is considered one of the most important happiness messengers and is largely responsible for feelings of cheerfulness, balance, restful sleep and wellbeing. By suppressing negative emotions such as anxiety, panic attacks, worries, aggression and even hunger, it contributes significantly to satisfaction. Because of its anxiolytic effect, serotonin is used to treat anxiety disorders, acute depression and obsessive-compulsive disorders.

Noradrenaline acts synergistically with dopamine by providing an energy boost both physically and mentally. It improves concentration, increases alertness, drives activity and regulates appetite. Noradrenaline can also make you nervous by raising blood pressure through constriction of blood vessels during stress. That is why noradrenaline is often called the stress hormone. Similar to dopamine, a lack of noradrenaline can lead to apathy, poor concentration and memory problems.

Acetylcholine is a neurotransmitter that enables signal transmission between nerve and muscle cells, thereby sending movement commands to our muscles. Acetylcholine also plays a role in regulating breathing and heart rate.

Glutamate is the most common excitatory neurotransmitter in the brain. There glutamate has a stimulating effect and is involved in the transmission of pain signals as well as in appetite regulation.

GABA is the predominant inhibitory neurotransmitter in the central nervous system. It is also present in larger quantities in the pancreas, where it helps regulate blood sugar. GABA also plays a role in sleep regulation. The effect of GABA is opposite to that of glutamate, since GABA is inhibitory and glutamate is excitatory.

Endorphins are neurotransmitters that elevate mood, produce feelings of euphoria and relieve pain, which can be helpful in chronic pain conditions.

Oxytocin promotes a sense of calm, strengthens bonds and trust, and helps to reduce stress.

How are neurotransmitters released?

In the synapse (the output side of the nerve cell), messengers are stored in small sacs (vesicles) and released during an action potential. These messengers bind to receptors on the postsynaptic membrane, triggering an excitatory or inhibitory signal. Receptors and neurotransmitters work like a key and lock. Just as the correct key is required to open a specific lock, a neurotransmitter (the key) can only bind to a particular receptor (the lock). This key-lock system enables signal transmission. Thus, neurotransmitters are released at synapses and dock onto specific receptors on the cell surface to enable signal transfer. Excess neurotransmitters are broken down by specialised enzymes and the action ends.

We can actively influence our feel-good messengers and thereby improve our feelings, mood, physical and mental health and sense of wellbeing. An important role is played by the brain's ability to learn new things and unlearn old habits. This process is called neural plasticity and describes how flexible the brain cells are. Through our mental activity we have direct influence on the production of neurotransmitters, i.e. on the way we think.

What role do neurotransmitters play in neurological and psychiatric disorders?

Problems in neurotransmitter function can lead to serious neurological and psychiatric disorders. For example, in certain forms of schizophrenia an overactivity of dopaminergic circuits is suspected. Therefore, dopamine antagonists are used to treat this condition.

Depression may also be significantly related to neurotransmitters. The main symptoms of depression such as low mood, lack of drive and loss of interest could be caused by reduced activity of certain messengers. In particular, serotonin and noradrenaline are suspected, which is why some drug therapies aim to increase these two substances.

Another neurotransmitter-related disorder is Parkinson's disease. Here there is a loss of dopaminergic nerve cells in the substantia nigra, resulting in a slowing of movement. Therapy can, for example, involve dopamine precursors.

How to influence your neurotransmitters: the most important tips

• Consume enough protein to support the formation of neurotransmitters. Your body produces neurotransmitters from amino acids with the help of enzymes. Amino acids are supplied by the protein in food. Vegetarians and vegans in particular need to ensure adequate protein intake, because plant-based protein sources contain fewer amino acids than animal sources.
• Here are some good protein sources that contain important building blocks for neurotransmitters. Tyrosine (a building block of dopamine) is found in eggs, poultry, shellfish and crustaceans, oats, almonds, pecans and lentils. Tryptophan (a building block of serotonin and melatonin) occurs in poultry, bananas, oats, cocoa, prunes and peanuts. Glutamine (a building block of GABA) is found in eggs, fresh bone broth, spinach, milk, brassica vegetables and legumes.
• If you have difficulty meeting your protein needs through food alone, if you exercise regularly or are recovering from an illness, it may be worthwhile to supplement your varied diet with a protein shake. Choose a protein powder with whey protein isolate, as it is the purest and most easily digestible form of protein.
• The type of fats you eat affects the structure of your brain cells, the function of your cell membranes and the neurotransmitters your brain produces. If you do not consume enough omega-3 fatty acids relative to omega-6 fatty acids and saturated fats, your neurotransmitters can become imbalanced and your brain may not function properly. Omega-3 fats (EPA and DHA) are particularly important because they improve communication between brain cells and promote the growth of new brain cells. They make cell membranes flexible and permeable and ensure good cell-to-cell communication.
• Fatty fish and fish oils contain EPA and DHA. Eat fatty fish two to three times per week, such as anchovies, herring, mackerel, sardines and salmon. On days when no fatty fish is on the menu, take a high-quality fish oil supplement.
• When preparing fish, steaming, boiling, poaching, braising or baking is preferable. Frying or deep-frying reaches temperatures that are too high. This destroys omega-3 fatty acids and can make them harmful.
• The body can convert alpha-linolenic acid (ALA) into EPA and DHA, but in many people this conversion is not optimal. This is due to the need for various cofactors, namely vitamin B3, vitamin B6, vitamin C, magnesium and zinc. Therefore, supplementation with EPA and DHA is often required.
• An important building block of the neurotransmitter acetylcholine is choline. It is a lipid-like substance found in foods such as egg yolk, sunflower and pumpkin seeds (lecithin) and whole grain products.
• B vitamins such as B6, B12 and folic acid are very important for the brain and work best together. To supplement micronutrients, a balanced B-complex or multivitamin preparation should therefore be taken. Make sure that the B vitamins in supplements are in the correct form – the natural, active form that your body can use immediately. Synthetic forms must first be converted to the active form, which is not possible without problems for all people and may require a lot of energy and effort during digestion.
• Make sure your brain gets enough oxygen to promote blood circulation, which improves enzyme activity and the production of neurotransmitters. With chronic stress, breathing becomes faster, shallower and more chest-based. This shallow breathing signals constant danger to the brain and affects neurotransmitter production.
• Try to relax and deepen your breathing by practising a breathing technique. Daily exercise, preferably outdoors, automatically promotes deeper breathing. Certain activities such as yoga, tai chi and Chi Neng Qigong help control breathing. You can also consult a body-oriented therapist, such as a craniosacral therapist, a body-oriented psychologist or a massage therapist.
• Recharge your brain with sleep, because sufficient sleep is crucial for emotional stability. GABA is the messenger that ensures relaxation and undisturbed sleep. Pay attention to a natural daily rhythm: lots of light and fresh air during the day, reduce light in the evening, limit screen time and use blue light filters. A cool, dark bedroom with adequate ventilation is ideal for restful sleep. Do light stretches or breathing exercises before bedtime to relax your body.
• Keep your blood sugar stable, as glucose is the fuel for your brain cells. Minimise consumption of refined carbohydrates such as white bread, crackers, pasta, pizza, cakes, sweets, sodas and fruit juices and treat them as an exception, not a staple of your meals. Instead, choose wholegrain products, which contain more fibre and cause a slower rise in blood sugar. Micronutrients such as B vitamins, minerals (in particular chromium, manganese, magnesium and zinc) and herbs such as barberry and cinnamon can also help regulate blood sugar.
• Regular meditation can influence your brain metabolism, improve stress resilience and increase wellbeing. Meditation trains concentration on the present moment and a non-judgemental observation of your environment. Indeed, it appears that evaluations of situations have a strong effect on messenger production: every negative evaluation triggers the release of stress hormones, every positive evaluation promotes the production of feel-good hormones.

The fascinating world of neurotransmitters shows us how our thinking and feeling are influenced by chemical messengers in the brain. Their importance goes far beyond mere signal transmission: they shape our perception, govern our emotions and influence our behaviour. Understanding their role allows us to delve deeper into how the brain works and to explore new ways to promote wellbeing and mental health.