Restore 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
What is dopamine?
In terms of chemistry, dopamine belongs to the group of catecholamines. It is produced from an amino acid tyrosine by a series of enzymatic reactions. They occur mostly in the part of the brain called black matter because of a specific color of its cells. In the central nervous system, this compound acts as an excitatory neurotransmitter and is responsible for proper muscle activity as well as motor coordination. It also supports regulation of metabolism and blood pressure. Dopamine is particularly important in regard to the reward system – a brain structure that enables feelings of pleasure and satisfaction. Besides that, this substance affects one’s mental activity – improving awareness, working memory and attention. It is necessary for abstract thinking and long-term planning.
Dopamine – a trait of natural explorers
In a nutshell, it is people with dopamine personalities who push the world forward. Their energy, creativity and ability to postpone gratification in order to achieve a greater goal give them potential to become beyond-average individuals. Dopamine is directly responsible for the ability to anticipate future events based on cause-effect patterns and for strategic thinking. Thus, it can be assumed that this neurotransmitter was prevalent in the minds of leaders such as Alexander the Great or Napoleon, especially since people with a dopamine nature like to set big goals and are pragmatic visionaries. High dopamine levels are usually identified in people who are consistent and willing to resign from certain things, so they can achieve a higher goal. Therefore, as commanders and bosses, they sometimes are able to sacrifice individuals for the subjectively perceived general good.
Thanks to a sharp mind, strong will and a rational approach, people with a dopamine nature often become specialists in their field. Among them there are many doctors, engineers, architects and scientists. Strategic thinking and result-oriented approach help them to reach their goals and achieve success with a better outcome. At the same time, they tend to be more patient, and do not need to sleep that long, which sometimes might also affect their results. Besides that, they often have a fierce strive for new discoveries, so maybe we could attribute this personality type to the great scholars such as Isaac Newton or Albert Einstein. Both were rather loners with unusual habits, which would actually support our theory. In the early stages of Einstein’s career, his papers were often rejected due to the fact that they contained some controversial statements. That didn’t stop the scientist who persevered in his pursuit. His motto was that if ideas do not seem absurd at first, they are not really worth the effort. A good example of a pop-culture role model of the dopamine nature is certainly House, M.D.
Dopamine – a strong will and a logical mind
But even people with a dominating dopamine profile wouldn’t be able to live only by work. In their free time, they prefer activities that require logical thinking. They enjoy playing chess, solving crossword puzzles or listening to audiobooks. In sport games, they are likely to engage in competitive disciplines, but they probably won’t refuse a good gym workout either. Maintaining close contact – whether in the family or in relationships – might be difficult for them as they have a tendency to pay less attention to emotions of other people and like to be in control of everything that happens in their lives. Some of them may even feel better among numbers and facts rather than among feelings, so in extreme cases they might present as sociopaths. Of course, this does not mean that they cannot lead a happy family life and have many friends.
Therefore, balanced dopamine activity makes the mind ready to jump into action. It allows you to efficiently analyze the situation and choose the most suitable option out of all that are available. People with this type of personality are likely to wait for a potential reward, if that means it will be greater and more satisfying. All in all, dopamine provides a high level of energy and motivation, but also helps to feel more content with one’s actions.
| 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
What is acetylcholine?
Acetylcholine is an “accelerating” neurotransmitter. Chemically speaking, it is an ester of acetic acid and choline. It is produced by neurons located mainly in the structures of the limbic system, basal nuclei and brainstem. The raw materials for the production of this compound are choline and acetyl-coenzyme A (acetyl-CoA), while choline acetyltransferase is an enzyme that catalyzes the reaction during which it is formed. Once released from the synapse, acetylcholine interacts with two types of receptors: nicotinic and muscarinic. These are found in the central nervous system, but also in muscle tissue (the effects of acetylcholine were first observed in the heart of a frog). Thus, the activity of this brain chemical is related, among other things, to muscle mobility as well as memory, learning and the organization of our consciousness.
Acetylcholine – natural mediators
In the central nervous system, the most intense activity of acetylcholine is observed mostly in the parietal lobe, which is responsible for intelligence, the ability to think logically and communication. Because of that, the brains of people with this nature operate quickly, and these individuals often are characterized by good intuition, empathy and creativity. High levels of this neurotransmitter allow them to be in good contact with the senses. It’s because this compound is responsible for the transmission of stimuli from the body to consciousness and memory. Balanced acetylcholine personality promotes learning from one’s own experiences but also the ability to read and interpret the emotions of others. People in this group are often referred to as silver-tongued, and their proficiency in speech and empathy allow them to succeed particularly in roles such as speakers, mediators or religious leaders. They are likely to be concerned with the problems of the world and willing to solve them.
Since high levels of acetylcholine are linked to linguistic talents and creativity, we may find quite a few writers and content creators among people with acetylcholine personality type. The best examples would be Hemingway or Dostoevsky. Both were not only masters of storytelling. They were also able to create rich and complex psychological profiles of their characters. Such talent could certainly have resulted from high levels of acetylcholine in their nervous systems. According to this theory, it’s highly possible that Hemmingway has also struggled with a deficiency of GABA and excessive activity of the dominating neurotransmitter. That explanation would be in line with this writer’s alcohol dependency and manic-depressive disorder he was diagnosed with.
Acetylcholine – creativity and search for novelty
Nevertheless, people with a balanced acetylcholine personality are often adventurous optimists who are not afraid of failure. If they can’t throw themselves into new experiences, they might be really interested in reading adventure books. They are stimulated by anything that is new to them, so they can learn. Their interpersonal communication skills help them to share the knowledge they possess, and thus they are likely to succeed as scholars or mentors. It is worth mentioning that most people with acetylcholine nature are introverts who enjoy company but also need some time alone to recharge their batteries. Such connections make them feel supported by others and give them opportunity to engage in their altruistic aspirations. However, with excessive amounts of acetylcholine in the nervous system they can feel exploited by others, and thus want to isolate themselves.
Balanced acetylcholine activity is essentially a way to maintain a good capability of mind. This brain chemical is commonly considered the key to human memory. And no wonder, because it helps the brain to process information and associate facts efficiently. It allows us to quickly reach into the deepest layers of memory and retrieve the data we need. Acetylcholine has also been found to trigger out-of-the-box, unconventional ways of thinking, stimulating creativity. It ensures smooth communication between the “command center”, i.e. the nervous system, and the “executive power”, which in this metaphor would be the muscles. All in all, this neurotransmitter supports clarity of thinking and speed of reactions.
| 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
What is GABA?
GABA (gamma-aminobutyric acid) is the main inhibitory neurotransmitter. Its concentration in the brain is up to 1 000 times higher than that of other basic brain substances. In terms of chemistry, it belongs to the group of amino acids. In the human body, it is produced during decarboxylation of glutamic acid. After being released into the synapse, it combines with specific receptors. When they are stimulated, the ion channels can be opened and anions of chloride flow inside a nerve cell. Thanks to that, a neuron is blocked from transmitting unnecessary impulses, which could cause excessive stimulation of the central nervous system. That is why this substance is crucial for stress resilience, but, of course, it has many other functions as well.
GABA – personality of a defender
GABA blocks redundant and excessive nerve impulses, regulating the activity of the brain, which influences the whole body. That is why its proper activity positively affects stress resilience. People whose nature is dominated by this neurotransmitter tend to have less trouble sleeping or relaxing, even when the situation is not unfolding entirely as they wish. They often like to have everything organized early, even in the slightest details and different variations. This kind of behavior sometimes makes them perceived as “stiff” or boring. Nevertheless, preparing and implementing plans can actually be a pleasure for people with this kind of personality. They often turn out to be reliable as they try to fulfill their obligations. Some of them like to collect souvenirs that will remind them of important events in life.
People with prevalent GABA activity feel comfortable around others and like to make them feel good. These traits together with commitment to tradition and the ability to enjoy community activities make them a strong bonding factor of society. High activity of this neurotransmitter may also promote willingness to take care of others and engage in teamwork events or simply spend time in a friendly atmosphere. There are estimates that nearly 50% of our population show this type of personality. If we were to highlight a typical example of GABA personality, it would be missionaries who value tradition, care about others and are willing to help those in need.
GABA – calmness and balance
Since GABA is one of the brain chemicals responsible for emotional stability, people with dominating GABA profile usually are able to maintain composure in situations when other people would feel more nervous. It is definitely related to an inhibiting effect of this neurotransmitter. We may also observe a tendency to be timely, trustworthy and well-organized. Working alone or in a group is usually equally successful for them. They are likely to perform pretty well doing tasks that require focus and the ability to work under pressure. Some of the jobs that go in line with GABA nature would be air traffic controllers or nurses. Interestingly enough, GABA promotes emission of theta waves in the brain. The range of their frequency is from 4 to 7 Hz. They mostly occur during sleep, but also in states of meditation, trance or hypnosis.
Balanced GABA activity helps with perseverance and being able to get through obstacles. Small things do not distract one from chasing a greater goal, so every task can be thoroughly and methodically completed. Long-term memory works particularly efficiently as well as overall orientation in the field. All in all, it is important to have a good schedule of sleeping and being active. GABA personality certainly helps to keep this cycle sustainable.
| 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
What is serotonin?
Serotonin can be considered a harmonizing neurotransmitter. In the central nervous system, it is produced from tryptophan, which is a crucial amino acid supplied with food. The process of serotonin production occurs mainly in the brainstem and involves two stages. During the first one, tryptophan is enzymatically transformed into 5-hydroxytryptophan (5-HTP). Another enzyme cuts off a few atoms from 5-HTP, resulting in the formation of a fully functional serotonin molecule. Once released to the synapse, this neurotransmitter affects specific receptors and is then inactivated in two ways. The first mechanism is serotonin reuptake, during which the relevant proteins capture molecules of this substance and transport them back to the cell that produced them. Thanks to that, they can be used again in transmission of another nerve impulse. The second way involves breaking down these molecules by monoamine oxidase (MAO). These processes are often influenced by many drugs that treat depression or anxiety as they increase serotonin levels in the central nervous system. This is, of course, particularly important because deteriorated serotonin activity is linked to lowered mood.
Serotonin nature – personality of an artist
Serotonin regulates vital bodily functions, including sleep, mood and libido. When this neurotransmitter is particularly prevalent in one’s life, it helps to live “here and now”, rest effectively and have a good contact with one’s own body. Serotonin is related to delta brain waves (1-4 Hz) that occur during a deep sleeping phase. This is probably one of the reasons why people with high activity of this substance often experience less trouble with insomnia and enjoy better quality of sleep. Moreover, they often easily engage in social interactions and are generally liked for their positive attitude, creativity and ability to enjoy life. They surround themselves with a wide circle of acquaintances, but usually have only a few true, close friends. They tend to be very loyal to them, although never at the cost of their own freedom, which is a great value for them.
Individuals with serotonin nature know how to live life to the fullest. They don’t like routine and are characterized by an innovative approach to different tasks, even the simple ones. Besides that, they like to compete, so it’s hard to feel bored around them. Given these qualities and aforementioned good contact with the body, people with serotonin personality may perform well in sports and other physical activities. High serotonin level promotes eye-hand coordination, so it could be assumed that it was particularly important in careers of famous drivers, including Michael Schumacher or Robert Kubica. This theory would make even more sense, considering that higher levels of this neurotransmitter are linked to taking more risk and being open to new experiences. There is also a discussion about a relation between high serotonin activity and the ability to have mystical visions. Perhaps great spiritual leaders or ascetics would also fit this type of personality.
Serotonin – passion about hobbies
Serotonin nature doesn’t form a single, unified group. Depending on the complex of other neurotransmitters, people with dominating serotonin activity are likely to engage in high mountain climbing or skydiving but they can also enjoy spending time at home. What they have in common is the sharpness of mind, inner balance and open attitude towards people. The ability to quickly associate facts and their mostly calm composure can also make them successful police officers or investigators. We could safely assume that Sherlock Holmes was an example of personality with high levels of serotonin. Sir Arthur Doyle equipped his main character with an exceptional mind, tendency to take risks and almost eccentric shyness, which might be an indicator of high serotonin levels in his nervous system. Especially if we take into account that serotonin personalities sometimes pay for their love of pleasure and sensory stimuli with addiction, just like the great detective who enjoyed smoking tobacco. One theory states that it can often be an addiction to adrenaline rush, because that maximizes levels of serotonin. Risk taking and experimentation may be some sort of a remedy for trouble. People with serotonin personalities that undergo crises may start partying a lot, set off on a journey into the unknown or find a challenging hobby. It’s because individuals with this type of personality are likely to escape, whether from uncomfortable feelings or from an exhausting, boring work.
Balanced serotonin activity is a perfect harmony of body and mind. Great composure, top-notch coordination of moves and the feeling that there are no obstacles that can’t be overcome. In a way, the world consists then of a magnificent variety of colors, sounds and smells that generously feed all the senses, providing the brain with new, exciting stimuli. However, this shouldn’t prevent one from being able to calm down and relax, when there is a good time to rest and sleep.
| 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