Regain emotional and physical balance
Therapy, especially the one that is focused on your brain, usually has some bad connotations and makes many of us a little anxious. Sometimes we tend to imagine big electrodes attached deep inside the skull or maybe unpleasant group therapies in a closed facility. There is no need to worry as none of these scenarios are needed to conduct a successful therapy and improve the quality of your life. You might be surprised that there are many simple factors that might be of great benefit to you. Proper eating habits, supplements as well as physical and mental activities can be more effective than you can even imagine. All you need to do is to learn how to choose wisely.
Balanced activity of the 4 main neurotransmitters is crucial for the proper functioning of our “mind headquarters”. There is no rule that would apply to all of us – it is actually the opposite. The differences in the basic neuromediator levels can define our personality – at least in a way. Similarly, their deficiencies might be a root cause of different issues. Below you can find descriptions of personality types that are related to high activity of a specific neurotransmitter. There are also some simple recommendations that might come in handy if you decide to work on this sphere of your neurophysiological balance.
Remember that an effective therapy requires accurate diagnosis. If you already know which one of the main neurotransmitters dominates in your brain or which one needs improvement – you can go straight to our recommendations. You can establish your neurophysiological nature yourself based on the descriptions that we provided. However, to get a more precise assessment, it is advised to take a neurophysiological test that will check your predispositions and possible deficiencies. After that it will be easier for you to plan your next steps in the process of neuroregulation. You might also consider consulting our experts who will prepare a detailed neuroregulation strategy just for you.
DOPA
Dopamine nature
- strong will and confidence
- rational assessment of reality
- logical and strategic thinking
- ability to effectively resolve problems
- ability to critically evaluate your own actions
Dopamine deficit
- feeling tired with no specific reason
- lack of energy and motivation
- tendency to procrastinate
- attention issues
- lowered sex drive
| Supplement | Mild deficit | Moderate deficit | Significant deficit | Severe deficit |
| Phenylalanine | 500 mg | 1000 mg | 1500 mg | 2000 mg |
| Tyrosine | 500 mg | 1000 mg | 1500 mg | 2000 mg |
| Methionine | 250 mg | 500 mg | 750 mg | 1000 mg |
| Rhodiola rosea | 50 mg | 100 mg | 150 mg | 200 mg |
| Ginkgo biloba | 50 mg | 75 mg | 100 mg | 150 mg |
| Phosphatidylserine | 50 mg | 100 mg | 150 mg | 200 mg |
| Vitamin B6 | 5 mg | 10 mg | 30 mg | 50 mg |
| Iron | 5 mg | 10 mg | 15 mg | 20 mg |
| Vitamin B3 | 25 mg | 50 mg | 75 mg | 100 mg |
| Vitamin B12 | 0,1 mg | 0,2 mg | 0,25 mg | 0,5 mg |
Recommended:
- meat – poultry, pork, beef, offal
- fish – cod, trout
- dairy – eggs, milk, cheese
- vegetables – potato, pepper, spinach, kale, cabbage, tomato, horseradish
- fruits – avocado, currant, citrus, strawberry
- groats – buckwheat, millet, rice
- whole grain bread, bran
- vegetable oil
- nuts and seeds – pumpkin seed, almond, walnut, sesame
Avoid:
- products with lots of fats
- highly processed food
- alcohol
- sweets
- physical activity – aerobic
- intellectual activity – planning, sudoku
- meditation exercises – focus, mindfulness
- sleep – at least 7-8 hours at night
- games – platform, logic, board games
- cryotherapy
- biofeedback – beta waves
ACH
Acetylcholine nature
- good intuition
- great creativity and imagination
- introvert personality
- sensitivity and caring for others
- good contact with your own emotions
Acetylcholine deficit
- memory and attention issues
- lower intellectual efficiency
- low creativity
- many tongue slips and inaccuracy
- slower movements
| Supplement | Mild deficit | Moderate deficit | Significant deficit | Severe deficit |
| Choline (bitartrate) | 100 mg | 200 mg | 350 mg | 500 mg |
| Phosphatidylcholine | 500 mg | 1000 mg | 1500 mg | 2000 mg |
| Phosphatidylserine | 50 mg | 100 mg | 150 mg | 200 mg |
| Acetyl-L-carnitine | 250 mg | 500 mg | 750 mg | 1000 mg |
| DHA + EPA (omega-3 acids) | 200 mg | 500 mg | 750 mg | 1000 mg |
| Vitamin B1 | 25 mg | 50 mg | 75 mg | 100 mg |
| Vitamin B5 | 25 mg | 50 mg | 75 mg | 100 mg |
| Vitamin B12 | 0,1 mg | 0,2 mg | 0,25 mg | 0,5 mg |
| Taurine | 0,25 mg | 0,5 mg | 0,75 mg | 1 mg |
| Huperzine A | 0,05 mg | 0,1 mg | 0,15 mg | 0,2 mg |
| Ginkgo biloba | 50 mg | 100 mg | 150 mg | 200 mg |
| Panax ginseng | 100 mg | 200 mg | 350 mg | 500 mg |
Recommended:
- meat – poultry, pork, beef, offal
- fish and seafood – cod, mackerel, herring, salmon, tuna, eel, shrimp
- dairy – eggs, cheese
- legumes
- vegetables and fruits – cauliflower, spinach, kale, avocado
- groats – buckwheat, millet, barley, brown rice
- vegetable oils cold pressed
- nuts and seeds – sunflower, linseed, sesame, pumpkin seeds, walnuts, cashew
- whole grain bread, bran
Avoid:
- highly processed food
- food prepared in very high temperatures
- too much caffeine
- alcohol
- physical activity – weight training, long walks
- intellectual activity – manual writing, solving crosswords
- meditation exercises – vocalization
- listening to the music and playing instruments
- sleep – at least 7-8 hours at night
- aromatherapy
- biofeedback – alpha waves
GABA
GABA nature
- high stress resilience
- systematic planning and activity
- emotional stability
- values tradition
- loyal and caring
GABA deficit
- higher sensitivity to stress
- frequent muscle tension
- unstable focus
- unstable mood
- digestive system ailments
| Supplement | Mild deficit | Moderate deficit | Significant deficit | Severe deficit |
| GABA (liposomal) | 200 mg | 500 mg | 750 mg | 1000 mg |
| Inositol | 500 mg | 1000 mg | 1500 mg | 2000 mg |
| Vitamin B1 | 200 mg | 350 mg | 500 mg | 600 mg |
| Vitamin B3 | 50 mg | 100 mg | 300 mg | 500 mg |
| Vitamin B6 | 5 mg | 10 mg | 30 mg | 50 mg |
| Melatonin (before going to sleep) | 1 mg | 2 mg | 3-4 mg | 5-6 mg |
| Valerian | 100 mg | 200 mg | 350 mg | 500 mg |
| Passiflora incarnata | 200 mg | 500 mg | 750 mg | 1000 mg |
Recommended:
- meat – poultry, pork, beef, offal
- fish – herring, mackerel, cod, salmon, carp
- seafood – shrimp, caviar
- dairy – cheese, eggs, buttermilk, yoghurt
- vegetables – tomato, radish, courgette, aubergine, spinach, cabbage, parsley, lettuce, broccoli, cucumber, pepper, cauliflower, asparagus, Brussels sprout, turnip
- vegetables – gooseberry, raspberry, strawberry, blueberry, avocado
- legumes
- nuts and seeds – almond, walnuts, cashew, sunflower seeds, sesame, pumpkin seeds
- probiotics
- pickled products
Avoid:
- food with high glycemic index
- highly processed food
- alcohol
- caffeine
- physical activity – cardio workout, yoga
- intellectual activity – audiobooks, chatting
- meditation exercises – contemplation, relaxation
- developing interest in one’s hobbies
- spending time in nature – eg. walking in forest
- massage
- aromatherapy
- biofeedback – theta waves
SERO
Serotonin nature
- good hand-eye coordination
- optimistic attitude in life
- tendency to seek excitement
- good social skills
- ability to live the moment
Serotonin deficit
- sleeping issues
- lowered mood
- impulsive behavior
- weaker reflexes
- lowered pain threshold
| Supplement | Mild deficit | Moderate deficit | Significant deficit | Severe deficit |
| 5-HTP(with inhibitor) | 200 mg | 400 mg | 600 mg | 800 mg |
| Tryptophan | 500 mg | 1000 mg | 1500 mg | 2000 mg |
| St. John’s wort | 200 mg | 400 mg | 600 mg | 800 mg |
| Magnesium | 200 mg | 400 mg | 600 mg | 800 mg |
| Vitamin B6 | 5 mg | 10 mg | 30 mg | 50 mg |
| Zinc | 15 mg | 30 mg | 45 mg | 60 mg |
| SAM-e | 50 mg | 100 mg | 150 mg | 200 mg |
| Calcium | 500 mg | 750 mg | 1000 mg | 1500 mg |
| Fish oil (pharmaceutical) | 500 mg | 1000 mg | 1500 mg | 2000 mg |
| Melatonin (before going to sleep) | 0,5 mg | 1 mg | 1,5-2 mg | 2-3 mg |
Recommended:
- fish – cod, tuna, herring, mackerel
- meat – poultry, beef, offal
- eggs
- cheese – cottage cheese, mozzarella
- green leafy vegetables
- fruits – fig, avocado, apricot
- legumes
- whole grain bread, bran
- groats – buckwheat, millet, rice
- nuts and seeds – pumpkin seed, linseed, walnuts, almond, sesame, sunflower seeds
Avoid:
- highly processed food
- alcohol
- sweets
- physical activity – swimming, gymnastics, dancing
- intellectual activity – drawing, colouring activities
- meditation exercises – visualization, qigong
- massage
- sauna
- sunbathing
- biofeedback – delta and gamma waves