Neurotransmitters and Food Behaviors 

Ever found yourself craving something specific and wondered why? Many factors influence our food behaviors, one of them being what is happening in our brain. Today, we will explore the world of neurotransmitters and their connection to our food behaviors.

Neurotransmitters are chemicals that are produced by our bodies naturally (1,2). They are the brain’s messengers, helping neurons communicate with each other as well as with different parts of our bodies such as muscles and glands (1,2). In our brain, neurotransmitters enable a variety of functions. They shape our everyday life by playing a crucial role in regulating our mood, appetite, and food behaviors (1,2). 

Understanding the role of neurotransmitters in our brain can in part explain why we crave certain foods and make the choices we do. These chemicals don’t just affect how we feel; they shape how we deal with food, thus impacting our overall well-being. So, how do these neurotransmitters influence our food habits? Let’s break it down.

Serotonin: The Feel-Good Chemical

Serotonin is a neurotransmitter usually associated with well-being and often called the “feel-good” chemical (3). It keeps our brain focused, alert, and emotionally stable (3). When serotonin levels are normal, we’re happier and calmer, which helps us engage with food in a healthier way (3). We feel satisfied and know when we’re full (4). 

But when serotonin levels drop, we can get moody and depressed (3). This can make us crave carbs and sweets since eating them has been found to boost serotonin levels (4). So, if you’re grabbing that chocolate bar when you are down, low serotonin might be the reason.

Dopamine: The Reward Messenger

 

Dopamine is the brain’s reward chemical (5). This neurotransmitter influences motivation, pleasure, and reinforcement (5). Eating tasty foods, especially those high in fat and sugar like burgers, triggers a dopamine release (6). This feels great but can also make us seek out these foods repeatedly, potentially leading to overeating (7). Understanding dopamine’s role in our food behaviors helps explain why certain foods are so enticing and why they can be difficult to resist.

Norepinephrine: The Stress Responder

 

Norepinephrine kicks in during stressful times, sharpening our reactions and making us more alert (8). For some, this stress response can kill appetite, while others might find themselves stress-eating (9). Both reactions can have negative consequences, such as potentially developing a disordered eating pattern (10). How we handle stress day-to-day shapes our overall health, so finding ways to cope with it, like adopting eating habits that promote our physical and mental health, is crucial for our well-being (11).

GABA: The Relaxation Promoter

 

GABA is an inhibitory neurotransmitter that calms the nervous system, reducing stress and anxiety (12). Low GABA levels are associated with stress and sleep issues, pushing us towards comfort foods for relief (12,13). While reaching for comfort foods might be an option on certain days, it’s important to explore other stress-busting activities that feel right for you, like moving, playing, or finding new hobbies, to avoid relying solely on food for emotional comfort.

Endorphins: The Natural Painkillers

 

Endorphins are our brain’s natural painkillers, boosting mood and well-being (14). They’re released during activities like exercising, laughing, meditating, and yes, eating (14). Sugary and fatty foods can trigger endorphin release, making us feel good but also potentially leading to overeating (15,16). 

Neuropeptide Y (NPY): The Carb Craver

 

NPY stimulates appetite, especially for carbs (17). It’s involved in various functions like stress response and appetite regulation (17). High levels of NPY, often triggered by food deprivation or stress, increase hunger and food intake, particularly for carbs (17).

Conclusion

 

In summary, neurotransmitters are key players in how we interact with food. They influence our mood, stress responses, and the brain’s reward system. When their levels fluctuate, so do our appetite, food preferences, and eating habits. By understanding these connections, we can create strategies to manage our eating behaviors and tackle issues like emotional eating or stress-related eating. If you’d like to have some support to better understanding your relationship with food, you can reach us at info@sooma.ca or at 514-437-4260.

You can also book an appointment with one of our professionals directly by clicking this link.

Written by

Tatiana Tibuleac

Dietetics Student

References:

  1. Sheffler, Z. M., Reddy, V., & Leela Sharath Pillarisetty. (2023, May). Physiology, Neurotransmitters. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK539894/#:~:text=Neurotransmitters%20are%20endogenous%20chemicals%20that,life%20and%20functions.%5B1%5D
  2. Cleveland Clinic. (2022). Neurotransmitters: What They Are, Functions & Types. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22513-neurotransmitters 
  3. Cleveland Clinic. (2022). Serotonin: What Is It, Function & Levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22572-serotonin 
  4. Strickland, K. (2014, May 22). Biology Of the Binge: Food, Mood, And Serotonin. Walden Eating Disorders; Walden Eating Disorders. https://www.waldeneatingdisorders.com/blog/biology-of-the-binge-food-mood-and-serotonin/#:~:text=Normal%20levels%20of%20serotonin%2C%20the,on%20sweet%20and%20starchy%20foods. 
  5. ‌Cleveland Clinic. (2022). Dopamine: What It Is, Function & Symptoms. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22581-dopamine 
  6. ‌Emer, D. (2023, August 16). What is the dopamine diet? BBCGoodFood.com; Good Food. https://www.bbcgoodfood.com/howto/guide/what-dopamine-diet 
  7. Gunnars, K. (2019, December 4). How to Identify and Manage Food Addiction. Healthline; Healthline Media. https://www.healthline.com/nutrition/how-food-addiction-works#how-it-works 
  8. ‌Cleveland Clinic. (2022). Norepinephrine: What It Is, Function, Deficiency & Side Effects. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22610-norepinephrine-noradrenaline 
  9. ‌Havard Medical School. (2012, January 23). Why stress causes people to overeat. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat 
  10. ‌Shriver, L. H., Dollar, J. M., Calkins, S. D., Keane, S. P., Shanahan, L., & Wideman, L. (2020). Emotional eating in adolescence: effects of emotion regulation, weight status and negative body image. Nutrients, 13(1), 79. 
  11. Werner, C. (2018, August 28). Emotional Eating: What You Should Know. Healthline; Healthline Media. https://www.healthline.com/health/emotional-eating. 
  12. Cleveland Clinic. (2022). Gamma-Aminobutyric Acid (GABA): What It Is, Function & Benefits. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba 
  13. Davis, T. (2024, May 6). Why GABA Is Important for Well-Being. Psychology Today. https://www.psychologytoday.com/us/blog/click-here-for-happiness/202312/why-gaba-is-important-for-well-being 
  14. ‌Cleveland Clinic. (2022). Endorphins: What They Are and How to Boost Them. Cleveland Clinic. https://my.clevelandclinic.org/health/body/23040-endorphins 
  15. ‌University of Turku. (2017, August 28). Eating triggers endorphin release in the brain. ScienceDaily. www.sciencedaily.com/releases/2017/08/170828102719.htm 
  16. ‌Cleveland Clinic. (2023). Overeating: Causes, Symptoms & How to Stop. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/24680-overeating 
  17. Beck, B. (2006). Neuropeptide Y in normal eating and in genetic and dietary-induced obesity. Philosophical Transactions – Royal Society. Biological Sciences, 361(1471), 1159–1185. https://doi.org/10.1098/rstb.2006.1855

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