What’s the Difference between Neurotransmitters and Hormones?

And, how do I feed my neurotransmitters?

The terms “neurotransmitters” and “hormones” are used frequently in pop culture and pop science. Certainly, some of the most well-known and popular ones from each group can usually be identified: Dopamine and “dopamine fasts” are most often referenced in relation to social media consumption; most women and men have at least heard of estrogen and testosterone, even if they’re not super-clear about what they do.

Based on years of client conversations and audiences at speaking engagements, I can say, it’s not generally clear to most people what neurotransmitters and hormones really are, what they do, how they differ, and how we should feed them to function optimally. Confusion gets compounded by the fact that several supplements that contain—or just ARE—hormones or neurotransmitters are available OTC for purchase … often with an accompanying assumption that if it’s allowed to be sold, it must be safe.

A prime example is melatonin; most people have no awareness that melatonin is a hormone. While I think it can be beneficial in a number of ways for the right person, it’s one of the supplements that I see most commonly over-consumed. It’s also been the subject of a number of studies like this and this that show extreme variances between the amount of actual melatonin in a capsule versus the amount stated on the bottle, for better or (often) for worse. There’s very little awareness that the body can become dependent on the supplement and adapt its processes to no longer naturally produce it on its own. Natural production can generally be restored, after potentially several weeks or months of feeling terrible while the body realizes it does, indeed, need to dust off its production capabilities.

Fundamentally, both neurotransmitters and hormones are thought of as messengers in the body. There are some schools of thought that consider all neurotransmitters to be hormones, specifically, peptide-like hormones. There are others that consider neurotransmitters and hormones to be different types of chemical messengers, with a few that may be considered both neurotransmitters and hormones. For the sake of simplicity, this article will address all three messenger types: Neurotransmitters, hormones, and those that are considered both.

Neurotransmitters

Neurotransmitters carry chemical signals, or messages, from your nerves to specific “targeted” cells and tells them to do something. They tell your heart to beat, your muscles to move, or may help you feel a sense of reward and pleasure, or may produce an allergic reaction.

It’s important to note: They travel along a specific path, the nerves, and when the nerve cell releases them, they target and act-on cells nearby. Think of neurotransmitters like a monorail at the airport: There’s a defined path with a defined end point.

Some of the most well-known neurotransmitters are serotonin, dopamine, histamine, GABA, acetylcholine, and glutamate. Some of these you might recognize from discussions around mental health (dopamine, serotonin), cognitive performance (acetylcholine), allergic reactions (histamine), etc.

Here’s a quick reference for some of the most common neurotransmitters and their functions (this is not exhaustive, there’s at least 100 known neurotransmitters):

Quick Reference Table

Once a neurotransmitter delivers its message, one of three things can happen to it: 1) it can drift away through a process referred to as diffusion; 2) it can be reused via a process called reuptake; 3) or it can be broken down through the use of enzymes in a process called degradation. The method used may vary and more than one method may be used in combination. “Uptake” may sound familiar to you: Selective Serotonin Reuptake Inhibitors are common medications used for the treatments of depression; these medications prohibit the reuse/reuptake of the serotonin so it stays in the body longer.

Neurotransmitters are made from amino acids (which include monoamines and peptides), amines, and purines. The majority of neurotransmitters are composed of amino acids, which are the building blocks of protein. There are nine (9) essential amino acids that the body doesn’t make that must be obtained through food; these include, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

There are also conditionally essential amino acids which the body must obtain through food in times of stress and illness, those are: arginine, cysteine, glutamine, tyrosine, glycine, proline, and serine.

So, if your diet is deficient in these amino acids, you may lack the basic building blocks for several neurotransmitters. Think about what that could mean for your health, mental health and wellbeing.

Hormones

Hormones, on the other hand, carry messages through the bloodstream to specific tissues, organs and muscles ALL OVER the body with instructions for various bodily functions and processes. BIG processes like your metabolism, your circadian rhythm, which is the sleep-wake cycle; your blood sugar levels, hunger, satiety, reproduction. There are over 50 hormones that have been identified in the human body. Familiar hormones include insulin, cortisol, thyroid hormones, estrogen, testosterone, and melatonin.

Where neurotransmitters were like an airport monorail, hormones are more like buses; they may have different—or the same—starting points, use the same freeway, but get off at different offramps and go to many specific destinations.

Most hormones come from the endocrine system, which include glands and organs like the hypothalamus, pituitary, thyroid, adrenals, pancreas, ovaries and testes. However, hormones and hormone-like substances are released by other organs that are NOT part of the endocrine system, like fat tissue, the gut and the liver.

All hormones in the body are proteins or protein-derivatives; except the reproductive and adrenal (aka stress-related) hormones, those are made from cholesterol.

The Common Ground

Neurotransmitters and hormones have different pathways: Neurotransmitters use nerves and affect things close to the nerves, where hormones use blood and can travel throughout the body. BUT they have some common functions—like regulating mood—and common areas like the gut.

For instance, there’s actually more serotonin receptors and synthesis in the gut than in the brain—in fact, 90% of serotonin synthesis happens in the gastrointestinal tract. This is why the gut-brain connection is so important.

The primary mechanisms that link the gut and brain are the vagus nerve, bacterial composition of the microbiome, and gut bacteria byproducts. A prime example is: Gut bacteria waste products can act as a signal to induce the synthesis and release of neurotransmitters.

At the same time hormones, especially reproductive hormones, like estrogen, influence the composition of the gut microbiome, while the gut bacteria ALSO affects hormone synthesis and hormone levels.

There are also a few of these biochemicals that ride the line between neurotransmitter and hormones; these substances, like oxytocin, epinephrine and norepinephrine.

How to Feed Your Neurotransmitters

The body needs amino acids from the diet to give the body the nutritional foundations it needs to create neurotransmitters. Here’s a list of the 9 Essential Amino Acids and the conditionally essential amino acids.

These amino acids are called “Essential” because the body can not produce them on their own, so we need to obtain them from the foods we eat. Conditionally essential amino acids need to come from food sources during times of illness and stress.

Essential Amino Acids

1. Histidine

2. Isoleucine

3. Leucine

4. Lysine

5. Methionine

6. Phenylalanine

7. Threonine

8. Tryptophan

9. Valine

Conditionally Essential Amino acids

1. Arginine

2. Cysteine

3. Glutamine

4. Tyrosine

5. Glycine

6. Proline

7. Serine

Complete Proteins are foods that include all 9 essential amino acids—the ultimate multitaskers

• Fish

• Poultry

• Eggs

• Whole soy sources, like edamame, tofu, and tempeh

• Dairy

• Collagen peptides

• Quinoa

• Amaranth

• Buckwheat

• Spirulina

• Hemp seeds

• Chia seeds

• Nutritional yeast

• Rice + Beans

• Pita + Hummus

Provide your body with the foundational nutrients it needs to create neurotransmitters (and hormones!); without them, your body may develop an imbalance that may progress to a serious state requiring pharmaceutical intervention or, worse, a non-reversible disease or condition.