Optimizing mental well-being: A holistic approach to serotonin and dopamine
OPTUM HCC
Mental health depends on a balance of neurotransmitters, digestion, circulation, and overall body function. Emotional and cognitive well-being are influenced by nutrition, stress levels, and systemic regulation. Acupuncture and targeted herbal nutrition therapies help balance the nervous system, improve circulation, and support digestion— key factors in optimizing mental health.
Serotonin: the mood stabilizer Serotonin plays a key role in regulating mood, sleep, digestion, and focus. It is synthesized from tryptophan, an amino acid obtained through diet, and later converted into melatonin, the sleep hormone.
Since most serotonin is produced in the digestive system, gut health is directly linked to mood stability and emotional resilience. Poor digestion—whether due to stress, an imbalanced diet, or lack of movement—can lower serotonin levels, contributing to anxiety, irritability, difficulty sleeping and low energy.
How to support serotonin naturally A tryptophan-rich diet promotes serotonin production. Recommended foods include:
• Protein sources: turkey, salmon, eggs, beans, nuts
• Serotonin-boosting fruits: bananas, pineapple, kiwi, plums, avocados
• Gut-friendly fermented foods: yogurt, kimchi, miso, sauerkraut In addition to diet, acupuncture and herbal therapies can support digestion, regulate stress responses, and improve circulation—enhancing serotonin function naturally. These therapies encourage deep relaxation and nervous system balance, further boosting serotonin levels.
Dopamine: the motivation and focus molecule Dopamine is essential for motivation, learning, and reward processing. It influences mood, decision-making, and concentration and plays a key role in mental clarity and goalsetting.
Dopamine levels fluctuate based on lifestyle, diet, stress, and circulation. Low dopamine levels can result in fatigue, brain fog, low motivation, and difficulty focusing, while excessive dopamine activity may contribute to impulsivity and addictive behaviors.
How to support dopamine naturally A balanced diet and lifestyle help maintain dopamine function. Recommended foods include:
• Protein sources: fish, eggs, dairy products
• Plant-based sources: legumes, nuts, avocado, dark chocolate
• Fruits and vegetables: bananas, apples, strawberries, spinach, tomatoes
• Nutrient-dense foods: black sesame seeds, walnuts, seaweed, bone broth Additionally, movement, social interaction, and goal-setting activities naturally stimulate dopamine production.
A holistic approach to mental health Balancing serotonin and dopamine requires a wholebody approach that focuses on nervous system regulation, circulation, and digestion. Acupuncture and traditional herbal medicine can help by:
• Reducing stress responses— preventing neurotransmitter imbalances caused by chronic stress.
• Improvingdigestion—enhancing nutrient absorption to support serotonin and dopamine production.
•Promoting circulation— ensuring optimal oxygen and nutrient delivery to the brain.
•Restoring nervous system function—improving focus, emotional stability, and clarity. These therapies release tension, calm the mind, and improve overall energy flow, making them a powerful complement to nutritional and lifestyle changes. By integrating acupuncture, herbal therapy, movement, and relaxation techniques, people can support neurotransmitter balance naturally, leading to greater emotional resilience, focus, and well-being.
For those experiencing persistent mood imbalances, fatigue, or cognitive difficulties, consulting a licensed acupuncturist can help create a personalized plan to restore balance naturally.
—Dr. Yeung H. Kwon, L.Ac, OMD, Ph.D.
