by Chris Shugart
The Motivation Killer in Your Brain
Several mental health issues, even loss of motivation and overeating, are associated with one tiny, overactive brain region. Here's how to calm it down.
- Jason has lost his motivation to train, even though he used to love it. In fact, he's lost his motivation for pretty much everything. He assumes he's going to fail anyway, so why even try?
- Beth feels helpless, too, and she's wracked with pessimistic thoughts. It's so bad that she can no longer feel pleasure from the things she used to enjoy. Naturally, she's quite depressed.
- Steven is anxious. He's so anxious his heart races when facing even the mildest of life's stressors. His cortisol levels are sky-high, and he's always tense and worried.
- David is a drug addict. Despite the negative effects on his relationships, he can't cope with withdrawal and the cycle of dependence repeats itself over and over again.
- Sherry can't sleep. She's tried all the sleep hygiene tricks, but nothing works. Her lack of sleep is so bad she's suffering from depressive symptoms.
- Terry is a chronic overeater. He craves sugar and fat like an addict craves his substance of choice. It's not just the taste either. He's a stress and emotional eater.
What do these people have in common? An overactive habenula, "the controller of mental health."
What the Heck is a Habenula?
It's a teeny part of your brain, not much bigger than a grain of rice. Although tiny, it has two subregions: the medial and lateral habenula (LHb). It's that latter portion contributing to the varied problems of the folks above. An overactive LHb is associated with everything from loss of motivation to mood problems, addiction, sleep issues, and even overeating. If overactivity is the problem, you need to tell this little sliver of the brain to calm down.
Think of the habenula as the "hub" for your mental health. It helps regulate how we respond to rewards and punishments, acting as a bridge between emotional and reward systems.
By influencing the release of dopamine and serotonin, the habenula dampens the brain's reward system during disappointing or aversive events, helping us learn from mistakes and avoid negative outcomes. But, if it's overactive, it over-suppresses positive feelings, leading to depression, anxiety, and lack of motivation.
What causes your habenula to become overactive? Chronic stress, repeated exposure to negative or disappointing outcomes (which "trains" the habenula to become overactive), neuroinflammation caused by systemic inflammation, glutamate dysregulation, neurotransmitter imbalances, addictive substances, early-life trauma, and possibly genetic predispositions.
How Do We Fix Habenular Overactivity?
Treatments aim to restore balance in brain circuits governing reward, aversion, and mood regulation. Ketamine seems to reduce habenular overactivity by blocking NMDA receptors, which mediate excitatory glutamate signaling. As you can imagine, this treatment is controversial. Ask your Friends.
Early trials of Deep Brain Stimulation (DBS), where electrodes are implanted near the habenula to modulate its activity, show promise, as does psychedelic-assisted therapy. More practically, cognitive therapy, meditation, and exercise help calm the habenula.
Researchers are also looking into nutrition. The science is limited so far, but nutritional intervention looks like the healthiest way to chill out this spastic brain region. The most impactful nutritional strategies and preventatives are those that influence the neurotransmitter systems (dopamine and serotonin) or reduce neuroinflammation.
1. Omega-3 Fatty Acids
Omega-3s (DHA and EPA) reduce neuroinflammation and enhance dopaminergic and serotonergic signaling, directly linked to the habenula's regulation of mood and reward. Studies show omega-3 supplementation (fish oil) improves symptoms of depression, potentially by modulating brain regions like the habenula that control dopamine release.
If we examine related studies, we see it typically takes a big dose of fish oil to reap the benefits. A capsule or two of store-brand fish oil won't cut it. Consider taking 4200 mg of a formula containing 2000 mg of DHA. Ideally, choose a supplement using Labrasol, an agent used by pharmaceutical companies to boost bioavailability. Flameout DHA-Rich Fish Oil (Buy at Amazon) is the top choice.
2. Curcumin
Curcumin is a potent anti-inflammatory. By reducing neuroinflammation, it can indirectly regulate the overactivity of the habenula. It shows antidepressant-like effects in clinical studies, probably related to its impact on the brain's stress and reward systems.
The problem with curcumin supplements has always been absorbability. The only form of curcumin worth taking is micellar, which increases bioavailability at least 95 times more than raw curcumin or products with piperine. Biotest's Micellar Curcumin (Buy at Amazon) contains a hefty dosage (400 mg) of this form. Take one or two capsules per day.
3. Magnesium
Magnesium acts as an NMDA receptor antagonist, reducing excitatory glutamate signaling. Remember, overactivity in glutamatergic pathways exacerbates habenular hyperactivity. Magnesium supplementation is linked to reduced depression and anxiety, and better sleep.
Try 400 mg daily of chelated magnesium using the Albion process of chelation. Elitepro Vital Minerals (Buy at Amazon) fits the bill.
4. Other Potential Habenula Calmers
- L-Theanine: This amino acid found in green tea modulates glutamate signaling and promotes GABA activity, reducing excitatory neurotransmission that contributes to habenular hyperactivity. Green tea catechins also modulate appetite-regulation hormones and reduce overeating. Drink lots of green tea daily or use a supplement containing green tea extract.
- Vitamin D: It regulates serotonin synthesis, critical for mood and stress responses. Vitamin D deficiency is associated with an increased risk of depression and anxiety, which overlap with habenular dysfunction. Try 5000 IU daily or as needed. To ensure it's all absorbed and used by your body, take the microencapsulated form. Biotest's D Fix (Buy at Amazon) contains this amount and the proper delivery system.
- B Vitamins (B6, B9, B12): B vitamins are essential for the synthesis of the neurotransmitters inhibited by overactive habenular pathways.
- Probiotics and Prebiotics: The gut-brain axis influences mood and stress responses. A healthy gut microbiome reduces inflammation and modulates neurotransmitters affecting the habenula. Beta glucan, an immune-boosting fiber, is worth looking into in the prebiotic department.
Reference
- Bobinet, Meet Your Habenula: The Tiny Controller of Mental Health, Psychology Today, January 2025.