Acetylcholine
We need its two parts: acetyl coA and choline to make this neurotransmitter. Acetyl coA can be found highest in egg yolk, liver and wheatgerm and choline is in protein.
Gaba
Low levels of vitamin B6 and progesterone can cause GABA deficiency. We can increase our B6 by having tuna, salmon or chickpeas and our progesterone through eating shellfish, cashew nuts and sweet potato.
On the other hand, high levels of methionine and cortisol can also cause problems with GABA. Be mindful of how much chicken and fish you are having, as these contain high amounts of methionine. It can be lowered by eating: fruit, vegetables, nuts, grains and beans.
Cortisol levels can be lowered by using herbs (ashwagandha, reishi mushroom), eating anti-inflammatory foods (green leaves, beetroot, broccoli, blueberries) and addressing stressful situations.
Dopamine
Tyrosine is needed to make dopamine and we can find the best amounts in chicken and turkey.
Serotonin
Tryptophan is necessary for the production of serotonin, which can be found in game meat, spirulina and spinach.
Epinephrine
Made from dopamine. Also watch stress levels, as high or consistent stress may be exhausting dopamine production.
Glutamate
Over-consumption can be due to a diet high in fast-food consumption (MSG), soy and cottage cheese.
Nor-Epinephrine
See epinephrine.
Cortisol
Production may be exhausted due to high or consistent stressful situations, therefore consumption of cholesterol needs to be increased to keep up with the demand to make cortisol. Best forms of cholesterol can be found in liver, eggs and fish.
Melatonin
See serotonin.
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