Five brain chemicals that shape how you feel

Do you wish you could just feel more focused, motivated, and happy? Let’s look at natural ways to boost these 5 feel-good brain chemicals:

1. Serotonin - Serotonin helps regulate mood, sleep, appetite, and digestion. Support it naturally with:
   • Morning sunlight
   • Tryptophan-rich foods like eggs, seeds, and turkey
   • Gut health (about 90% of serotonin is made in the gut!)
2. Dopamine - Dopamine is tied to pleasure, focus, and goal-setting. Support it naturally with:
• Protein (amino acids are dopamine building blocks)
• Listening to music you love
• Celebrating small wins
3. Oxytocin - Oxytocin helps us bond and feel connected to others. Support it naturally with:
   • Physical touch (hugs, massages)
   • Social connection
   • Acts of kindness and giving
4. Endorphins - Endorphins are your body’s natural painkillers and can create a sense of euphoria. Support them naturally with:
   • Laughter
   • Exercise (ever heard of the runner’s high?)
   • Acupuncture
5. GABA - GABA helps the brain relax and feel calm. Support it naturally with:
   • Herbal teas like chamomile or lemon balm
   • Deep breathing
   • Yoga or stretching

What if mood changes are actually messages from your body?

It’s easy to blame yourself when your mood dips (or to wonder what’s happening with a loved one when they don’t seem like themselves). But mood usually has nothing to do with mindset or willpower. It might be a sign that something else is going on beneath the surface. Here are just a few common root causes of mood changes:

• Ongoing stress or overwhelm
• Hormonal shifts like menopause or perimenopause
• Alcohol or cannabis use (even casually!)
• Underlying health conditions like chronic pain or an underactive thyroid

Feelings are valid, and they also might be signals from your body that something needs attention.

Top nutrients for a better mood

Your brain wants to feel good. But what you eat literally fuels how you feel. Certain nutrients act as raw materials for your brain’s chemistry, and without them? Mood can struggle.

1. Vitamin D is actually a hormone that plays a part in regulating serotonin. Low levels are associated with mood dips or anxiety.
2. Protein provides amino acids like tyrosine (for dopamine) and tryptophan (for serotonin). Without enough, your brain can’t make the chemicals that keep you motivated, focused, and emotionally balanced.
3. Magnesium is a cofactor in the production of brain chemicals like serotonin and GABA. Deficiency is linked to anxiety, irritability, and low mood.
4. B vitamins are involved in neurotransmitter synthesis and help your brain turn nutrients into usable energy. Low levels can contribute to fatigue, low mood, and brain fog.
5. Omega-3 fatty acids are key for brain cell structure and help reduce neuroinflammation—both of which impact mood. Low omega-3 intake is associated with increased risk of depression and low resilience to stress.

Dopamine hits: Depleting vs. replenishing

We’re wired to crave dopamine. It’s the brain chemical behind motivation, focus, and that “yes I did it!” feeling of accomplishment. But in today’s world, we’re surrounded by quick dopamine hits:

• Social media
• Sugar
• Alcohol
• Cigarettes
• Video games
• Every ding & notification

It’s totally normal to enjoy these things, but when we rely on them too much, our brains can get desensitized to dopamine’s natural rhythm. There are more sustainable ways to boost dopamine, like:

• Listening to music
• Dancing
• Playing a (real) game
• Creative activities
• Learning a new skill
• Completing a challenge

Your brain loves rewards, so let’s give rewards that support instead of drain your health.

Health Tips

Sunlight = Happiness

The free-est way to boost mood: get outside. Fresh air and sunlight are two of the most underrated mood boosters. Did you know:

• Morning light sets your circadian rhythm so you’ll feel energized through the day and sleepy at night.
• Sunlight triggers the production of vitamin D, which plays a role in regulating serotonin.
• Being in nature activates your parasympathetic (rest & digest) response. It doesn’t take much. Just a micro-habit! Step outside for 10–15 minutes of morning light. Open your windows to let in fresh air & sun while you work.

Mood off? Check your mineral intake

Mood is sometimes about stress or mindset, but not always. Sometimes your brain chemistry needs a little support. Here are 3 minerals your brain depends on to feel good:

1. Magnesium
   • Needed to produce serotonin
   • Calms the nervous system
   • Supports better sleep
2. Zinc
   • Supports neurotransmitter production
   • May support neuroplasticity (your brain’s ability to adapt)
   • Deficiency is linked to low mood
3. Iron
   • Essential for making serotonin and dopamine
   • Supports oxygen delivery to the brain
   • Low levels can lead to fatigue, brain fog, and low mood

Simple ways to get more minerals:

• Eat foods like leafy greens, seafood, legumes, and seeds
• Soak in an Epsom salt bath for magnesium support
• Talk to your provider about testing, especially if you’ve been feeling persistently off

If you’ve been stuck in your head lately, this could help

Want more feel-good chemicals flooding your body and brain? This may surprise you, but movement can do that. Exercise helps boost serotonin, dopamine, and endorphins—your brain’s natural mood and motivation messengers. The benefits?

• Better mood
• More clarity
• Less stress

If you’re feeling low, foggy, or just stuck in your head, try to:

• Take a short dance break (music + movement = double the dopamine)
• Go for a walk after meals (supports your blood sugar too)
• Stretch or do some yoga poses (a gentle nervous system reset)

There’s no wrong way to move your body. Choose a way that feels right to you.

This could be the simplest and most overlooked form of self-care

Our brains consist of 80% water. That means that even mild dehydration can impact your brain function, energy, and emotions. If you struggle to drink enough water, try one of these shifts:

• Drink a full glass of water first thing in the morning
• Flavor your water with lemon, cucumber, or mint to make it more enjoyable
• Keep a water bottle nearby as a visual reminder
• Balance caffeine with extra hydration (every cup of coffee = an extra cup of water)

When you think of water as fuel for your mood, hydration is one of the simplest, most overlooked forms of self-care.