10 tips on neurotransmitters to instantly recharge your brain

• Protein-rich diet for neurotransmitters

Make sure you consume enough protein, because your body produces neurotransmitters from the amino acids in protein. Particularly important amino acids are tyrosine (building block of dopamine), tryptophan (building block of serotonin) and glutamine (building block of GABA). Good sources include eggs, poultry, lentils, oats and nuts.

• Protein shakes as a useful supplement

If you have difficulty meeting your protein needs through food, or if you are recovering from an illness, a shake made with whey protein isolate can help. It is especially pure and easy to digest, making it ideal for targeted support of neurotransmitter production.

• Omega-3 fatty acids for healthy brain cells

Omega-3 fatty acids (EPA and DHA) improve communication between brain cells and support the growth of new cells. Eat fatty fish such as salmon, mackerel or sardines at least two to three times a week. Alternatively, you can supplement your diet with high-quality fish oil capsules.

• Gentle preparation of fish

To preserve the delicate omega-3s, prepare fish by steaming, poaching or baking. Frying or cooking at high temperatures destroys these important fatty acids and can have negative effects.

• B vitamins for the brain

B vitamins B6, B12 and folate work together to optimise brain function. If needed, take a B-complex or multivitamin in their natural, active forms, as these are better utilised by the body.

• Choline for acetylcholine – important for movement and the heart

Acetylcholine is responsible for signal transmission between nerves and muscles. The precursor choline is found mainly in egg yolk, sunflower seeds, pumpkin seeds (lecithin) and wholegrain products.

• Adequate, healthy sleep is essential

Neurotransmitters such as GABA promote relaxation and restorative sleep. Maintain a natural daily rhythm with plenty of light and activity during the day, reduced exposure to blue light in the evening and a cool, dark bedroom.

• Deep, controlled breathing for better neurotransmitters

Shallow, rapid breathing reduces neurotransmitter production and signals stress to the body. Practice breathing techniques daily to deepen and relax your breath, for example yoga, tai chi or specific breathing exercises.

• Keep your blood sugar stable to ensure consistent brain performance

Your brain needs glucose as fuel. Reduce refined carbohydrates and instead choose wholegrain products, which raise blood sugar more evenly. Minerals and herbs such as cinnamon can also help.

• A positive mindset influences neurotransmitters

Negative evaluations and thoughts increase stress hormones. Through meditation and mindfulness you train yourself to perceive the moment without judgement. This reduces stress and promotes the release of feel-good messengers.