Neurotransmitters in ADHD

Neurotransmitters in ADHD are the chemical messages sent to neurons and other cells to convey information within the brain and from the nervous system to other body parts. They process sensory information and control behavior.

Studies have pointed to possible connections between dysfunction in neurotransmitters to several neurological and psychiatric disorders besides ADHD including Parkinson’s disease, Alzheimer’s disease, depression, borderline personality disorder, and even fibromyalgia.

Your body has roughly 100 neurotransmitters with over 40 neurotransmitters in the nervous system and brain. ADHD is most often associated with an imbalance in dopamine regulation and serotonin deficiency. I wanted to share with you a summary of other neurotransmitters that I find important in managing ADHD. As you can see many of their roles are related to common symptoms that show up in ADHD.

• Aspartic Acid - vital for energy and brain function
• Epinephrine (AKA adrenaline) - important for motivation, energy & mental health focus
• Glutamine - a primary excitatory neurotransmitter. Necessary for learning and memory
• Histamine - helps control the sleep-wake cycle, plus energy and motivation
• Norepinephrine (AKA noradrenaline) - Important for mental focus, emotional stability, and endocrine function
• PEA - important for focus and concentration
• GABA - a primary inhibitory neurotransmitter in the brain; necessary to feel calm and relaxed
• Glycine - like GABA, helps calm and relax the body
• Taurine - important for proper heart function, healthy sleep and promotes calmness

Here is what an imbalance or dysfunction in select neurotransmitters could look like:

You can change your neurotransmitter balance by changing what you are eating.

Nutrition plays a key role in neurotransmitter support. There are many nutrients essential to the synthesis and regulation of neurotransmitters including protein, amino acids (especially the precursors tryptophan and tyrosine), choline, vitamin C, B-vitamins, glutamate, zinc, iron, omega-3 fatty acids, and vitamin D.

Nutrients that support neurotransmitters in ADHD

Neurotransmitters are chemical messengers in the brain that play a crucial role in communication between nerve cells (neurons). Several nutrients are essential for the synthesis and proper function of neurotransmitters. Here are key nutrients that support neurotransmitter production:

1. Amino Acids:

   • Tryptophan: Precursor to serotonin, a neurotransmitter associated with mood regulation.
   • Tyrosine: Precursor to dopamine, norepinephrine, and epinephrine, which are involved in mood, focus, and stress response.
   • Phenylalanine: Converts to tyrosine, contributing to the synthesis of dopamine.

2. Vitamins:

   • B Vitamins (B6, B9, B12): Play a crucial role in the synthesis and metabolism of neurotransmitters. B6 is significant for converting tryptophan to serotonin and tyrosine to dopamine.
   • Vitamin C: Supports the production of norepinephrine and dopamine.
   • Vitamin D: Emerging evidence suggests a connection between vitamin D levels and serotonin synthesis.

3. Minerals:

   • Magnesium: Involved in the function of receptors that regulate neurotransmitter activity.
   • Zinc: Plays a role in the metabolism of neurotransmitters, including serotonin.
   • Iron: Essential for the synthesis of dopamine.

4. Omega-3 Fatty Acids:

   • Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA): Found in fish oil, these fatty acids are important for overall brain health and can influence neurotransmitter function.

5. Antioxidants:

   • Vitamin E: Acts as an antioxidant, protecting cell membranes, including those of neurons.
   • Selenium: Essential for the synthesis of selenoproteins, which play a role in neuronal health.

6. Protein:

   • Protein-Rich Foods: Provide the necessary amino acids for neurotransmitter synthesis. Include sources like lean meats, fish, eggs, dairy, and plant-based protein options.

7. Choline:

   • Choline-rich Foods: Precursor to acetylcholine, an important neurotransmitter. Eggs, liver, and certain vegetables are good sources.

It's important to maintain a balanced and varied diet to ensure an adequate intake of these nutrients. Additionally, individual needs may vary, and in some cases, supplementation under the guidance of a healthcare professional may be recommended, especially for those with specific dietary restrictions or deficiencies. Always consult with a healthcare provider before making significant changes to your diet or taking supplements. 

To gain the benefits of tryptophan in your diet, you must have sufficient levels of B6 as well. That is because B6 plays a role in the synthesis of tryptophan to serotonin, as well as other neurotransmitters.

Consuming adequate levels of the basic nutrients that support neurotransmitter manufacturing can go a long way to a healthy brain, more balanced neurotransmitter levels, and help improve your ADHD symptoms.

Struggling to figure all of this out? A lot of clients find that adding some of these neurotransmitter-rich foods goes a long way towards helping them feel better and many people do need some support in figuring out what foods to eat or finding out their own particular micronutrient needs. If you would like to do some testing or get some additional support in this area, I do work with people one-on-one.

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