Dopamine is gaining more and more attention in the media these days – with increased understanding. Dopamine is the neurotransmitter that stimulates alertness, motivation and memory. It may increase performance in different aspects of our lives and you may be wondering, what stimulates dopamine the most?
Dopamine is a neurotransmitter that plays a role in the brain’s reward center and in general cognitive function. Dopamine is synthesized from the amino acid tyrosine found in foods such as chicken, turkey, bananas, almonds, avocados, dairy, seeds, etc. A tyrosine-rich diet may increase dopamine levels along with cofactors such as B-complex vitamins, zinc, ginkgo biloba, magnesium, and vitamin D. Reducing stress, and toxins and a diet low in saturated fat and sugar may increase dopamine levels. Furthermore, consistent exercise, sunlight- and cold water exposure may increase dopamine levels by up to 250% according to studies.
In order to address what stimulates dopamine the most, we’ll talk about the causes of low dopamine and what foods, vitamins, supplements and activities that increase dopamine the most.
What Causes Low Dopamine?
Dopamine is a neurotransmitter released in our brain center hypothalamus and acts like a chemical messenger sending signals between brain cells and the body.
Dopamine is a catecholamine along with epinephrine and norepinephrine made by the adrenal glands. Dopamine plays an important role in the brain’s reward center.
Dopamine is involved in processes like:
- Cognitive function
- Memory
- Learning
- Movement
- Mood
- Attention
- Concentration
- Behavior
- Motivation
- Sleep
Low levels of dopamine may lead to difficulties concentrating, low mood, lack of motivation, poor memory, attention and sleep issues.
Having low levels of dopamine may happen for multiple reasons. This includes oxidative stress and chronic stress, genetics, problems with the adrenal glands and lifestyle factors such as drug abuse, too much sugar and saturated fat.
Studies indicate that ingesting food containing high saturated fat, like junk food and sugar increases several neurotransmitters immediately – this includes dopamine. This releases a feeling of reward and may make some people want to eat more junk food to get the reward again. However, excessive indulgence of junk foods may interfere with the synthesis of dopamine naturally.
Dopamine is synthesized from the amino acid tyrosine (partly phenylalanine) and L-Dopa which essentially create dopamine. The biosynthesis of dopamine and the other catecholamines may be limited due to insufficient amounts of the enzyme tyrosine hydroxylase.
Another factor is not having enough cofactors to turn tyrosine into dopamine. This includes zinc, iron, B-complex vitamins and copper.
A diet containing high sugar and saturated fat may interfere with the vitamin and mineral balance that supports dopamine synthesis.
According to studies from PubMed Central, low levels of dopamine or a loss of 5-10% of the dopaminergic neurons may lead to age-related diseases, such as Parkinson’s disease. This along with mitochondrial dysfunction and oxidative stress.
Disrupted communication between nerve cells may lead to mood disorders like depression or anxiety. The neurotransmitter’s job is to send messengers to the nervous system. If there are any errors in creating the specific neurotransmitters, the right signals may be interrupted. This includes dopamine as well.
If you’re suspecting you’ve low levels of dopamine, what methods may increase dopamine more than others?
What Increases Dopamine The Most?
Dopamine is a neurotransmitter synthesized naturally in our body and is stimulated by foods, supplements and activities. This is at least a ‘healthier’ way of increasing dopamine.
As a health coach, I believe that some of the factors that increase dopamine the most are supplementing with tyrosine, limiting stress and a healthy diet and lifestyle.
Personally, I’ll recommend finding the root cause of low dopamine levels at first, and you may wonder How Can I Check My Dopamine Levels?
Testing your dopamine levels can be done through an OrganiX test. In my link above, I’ve written a full guide on how you test your dopamine levels.
In order to possibly increase dopamine levels, certain foods may increase dopamine.
Foods That Increase Dopamine
Diet choices may have an impact on how our bodies are synthesizing dopamine.
A diet high in protein that contains the amino acid tyrosine and vitamins and minerals supporting dopamine synthesis may help increase dopamine.
These foods include:
- Eggs
- Beans
- Milk
- Cheese
- Yoghurt
- Kefir
- Chicken
- Beef
- Turkey
- Leafy greens
- Sauerkraut
- Beets
- Apples
- Avocados
- Bananas
- Almonds
- Walnuts
- Flax seeds
- Sesame seeds
- Pumpkin seeds
- Green tea
- Dark chocolate
Furthermore, vitamins, minerals and amino acid supplementation may help increase dopamine as well.
What Vitamins Are Good For Dopamine?
Besides eating a healthy diet containing amino acids like tyrosine, some supplements may help support and increase dopamine synthesis as well.
These include:
- L-Tyrosine
- B-complex vitamins
- Magnesium
- Vitamin D
- Ginkgo biloba
- Probiotics
L-Tyrosine is an amino acid that acts as a precursor of dopamine. L-tyrosine might have a great impact on increasing dopamine.
Probiotics are live bacteria that promote healthier gut microbiomes. According to a study made by PubMed Central, several molecules such as serotonin, catecholamines (dopamine, epinephrine and norepinephrine), etc. may be affected by the bacteria in the gut affecting signaling in the nervous system. This means if we have an overweight of bad bacteria in our gut – it may affect how well dopamine is produced.
Another study from PubMed Central, made on rats, points to the fact that long-term use of Ginkgo biloba may improve cognitive function, memory and learning.
Magnesium is vital for the body and mind. There’s no clear evidence that points to magnesium directly can increase dopamine. According to a study, magnesium affects a number of neurotransmitter systems and is important in nerve functioning, energy production and the muscles.
Vitamin D may play a role in regulating neurotransmitters as well.
B vitamins can be important for numerous reasons. In a study with rats being vitamin B6 deficient, low levels of B6 showed a decreased amount of homovanillic acid and DOPAC that are metabolites of dopamine. B-vitamins are in general important for metabolism, brain functioning, energy, etc.
Can B12 Increase Dopamine?
Yes, vitamin B12 acts as a cofactor in the synthesis of neurotransmitters such as serotonin and dopamine. Vitamin B12 deficiency may lead to changes in mood, emotional behavior, and sleep.
Vitamin B12 deficiency may lead to symptoms such as:
- Fatigue
- Lightheaded
- Pale skin
- Nerve problems
- Loss of appetite
- Headaches
- Indigestion
- Muscle weakness
- Vision loss
- Depression
- Memory loss
- Shortness of breath
If you suspect low levels of vitamin B12, I’ll recommend talking to your healthcare provider.
However, not only foods and supplements may help increase dopamine – some activities may be helpful in increasing dopamine.
What Activities Increase Dopamine?
Activities and other factors may be helpful in increasing dopamine. This includes exercise, music, meditation, cold water exposure and sleep.
A study on rats suggests that exposure to melodic music can increase dopamine and serotonin in a rat’s brain area linked to reward.
Exercise can have a great impact in stimulating the monoamine systems containing neurotransmitters such as dopamine and serotonin according to a study from PubMed Central.
Sleep deprivation can affect dopamine receptors’ density in combination with generalized stress. Another study points to the fact that one night of sleep deprivation may alter dopamine levels in the brain areas striatum and thalamus. These centers are involved in motivation, reward and alertness. The increase in dopamine may be a compensatory response to loss of sleep.
However, I believe prolonged periods of sleep deprivation lead to chronic health diseases and can have multiple consequences in the long run.
Cold water exposure is said to increase noradrenaline and dopamine levels up to 530% and 250%. This can make us feel more awake, alert, motivated, and improve cognitive function. It also has a great impact on our nervous system and in reducing stress.
Final Thoughts
If you’re suspecting low levels of dopamine, I’ll first recommend you talk to a doctor or a specialist and check your symptoms.
I personally believe a healthy lifestyle with limited saturated fat, sugar, toxins and stress along with tyrosine supplementation, quality sleep and cold water therapy can have an impact on increasing dopamine levels.
