Dopamine is a neurotransmitter and is considered as one of the happy hormones. As dopamine deficiency can lead to various health issues and affect our mood, it is important to learn how to increase dopamine levels.
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Why Increase Dopamine Levels?
Dopamine (DA) helps in transmitting nerve signals through a synapse and sends messages throughout our body. Hence it plays an essential role in our brain’s capability to deliver nerve signals. It also plays essential neurological & cognitive functions and is associated with pleasure and motivation-reward-reinforcement [mfn] Bromberg-Martin, E. S., Matsumoto, M., & Hikosaka, O. (2010). Dopamine in motivational control: rewarding, aversive, and alerting. Neuron, 68(5), 815–834. https://doi.org/10.1016/j.neuron.2010.11.022 [/mfn] cycle. However, low levels of dopamine is related to a number of serious mental and physical health conditions such as –
- Parkinson’s disease [mfn] Hisahara, S., & Shimohama, S. (2011). Dopamine receptors and Parkinson’s disease. International journal of medicinal chemistry, 2011, 403039. https://doi.org/10.1155/2011/403039 [/mfn]
- Attention-deficit-hyperactivity disorder (ADHD) [mfn] DiMaio, S., Grizenko, N., & Joober, R. (2003). Dopamine genes and attention-deficit hyperactivity disorder: a review. Journal of psychiatry & neuroscience : JPN, 28(1), 27–38. [/mfn]
- Obesity [mfn] Wang GJ, Volkow ND, Logan J, Pappas NR, Wong CT, Zhu W, Netusil N, Fowler JS. Brain dopamine and obesity. Lancet. 2001 Feb 3;357(9253):354-7. doi: 10.1016/s0140-6736(00)03643-6. PMID: 11210998. [/mfn]
- Schizophrenia [mfn] Brisch, R., Saniotis, A., Wolf, R., Bielau, H., Bernstein, H. G., Steiner, J., Bogerts, B., Braun, K., Jankowski, Z., Kumaratilake, J., Henneberg, M., & Gos, T. (2014). The role of dopamine in schizophrenia from a neurobiological and evolutionary perspective: old fashioned, but still in vogue. Frontiers in psychiatry, 5, 47. https://doi.org/10.3389/fpsyt.2014.00047 [/mfn]
- Depression [mfn] Brown AS, Gershon S. Dopamine and depression. J Neural Transm Gen Sect. 1993;91(2-3):75-109. doi: 10.1007/BF01245227. PMID: 8099801. [/mfn]
- Dementia [mfn] Martorana, A., & Koch, G. (2014). “Is dopamine involved in Alzheimer’s disease?”. Frontiers in aging neuroscience, 6, 252. https://doi.org/10.3389/fnagi.2014.00252 [/mfn]
- Addiction [mfn] Wise RA, Robble MA. Dopamine and Addiction. Annu Rev Psychol. 2020 Jan 4;71:79-106. doi: 10.1146/annurev-psych-010418-103337. PMID: 31905114. [/mfn]
Moreover, dopamine deficiency [mfn] Chong TT, Husain M. The role of dopamine in the pathophysiology and treatment of apathy. Prog Brain Res. 2016;229:389-426. doi: 10.1016/bs.pbr.2016.05.007. Epub 2016 Jul 29. PMID: 27926449. [/mfn] can also lead to decreased motivation and enthusiasm for activities and things which are generally pleasurable. This is why it is crucial that we learn how to increase dopamine levels naturally through some self-care strategies.
Read More About Dopamine Here
How To Increase Dopamine Naturally?
As low DA levels can significantly affect our mental and physical health, it is important that we take certain steps to actively increase the levels of dopamine in the brain. There are some effective and natural ways to boost DA that can result in better health, improve your mood and help to build good habits. Here are some self-care tips to help you boost your DA levels:
1. Consume probiotics
Probiotics have been found to support the production of various neurotransmitters in the gut including DA, according to a 2016 study [mfn] Sarkar, A., Lehto, S. M., Harty, S., Dinan, T. G., Cryan, J. F., & Burnet, P. (2016). Psychobiotics and the Manipulation of Bacteria-Gut-Brain Signals. Trends in neurosciences, 39(11), 763–781. https://doi.org/10.1016/j.tins.2016.09.002 [/mfn]. Whether you consume probiotic rich foods like fermented foods and yogurt or take probiotic supplements, it can significantly improve your mood. As the gut and brain [mfn] Lerner A, Neidhöfer S, Matthias T. The Gut Microbiome Feelings of the Brain: A Perspective for Non-Microbiologists. Microorganisms. 2017 Oct 12;5(4):66. doi: 10.3390/microorganisms5040066. PMID: 29023380; PMCID: PMC5748575. [/mfn] are linked closely, the gut is considered as our “second brain.” In fact, gut bacteria [mfn] Ochoa-Repáraz J, Kasper LH. The Second Brain: Is the Gut Microbiota a Link Between Obesity and Central Nervous System Disorders? Curr Obes Rep. 2016 Mar;5(1):51-64. doi: 10.1007/s13679-016-0191-1. PMID: 26865085; PMCID: PMC4798912. [/mfn] can also help to produce neurotransmitters that affect our behavior and mood. Although more research is required, probiotics likely play a key role in DA production.
2. Eat more protein
If you are wondering how to increase dopamine, then eating more protein is a good place to start. Proteins [mfn] Peuhkuri, K., Sihvola, N., & Korpela, R. (2011). Dietary proteins and food-related reward signals. Food & nutrition research, 55, 10.3402/fnr.v55i0.5955. https://doi.org/10.3402/fnr.v55i0.5955 [/mfn] are composed of amino acids which are considered as the building blocks. Consuming foods that are packed with the amino acid tyrosine [mfn] Fernstrom JD, Fernstrom MH. Tyrosine, phenylalanine, and catecholamine synthesis and function in the brain. J Nutr. 2007 Jun;137(6 Suppl 1):1539S-1547S; discussion 1548S. doi: 10.1093/jn/137.6.1539S. PMID: 17513421. [/mfn] can help to increase DA levels. Protein rich foods like fish, meat, eggs, dairy, cheese, nuts, seeds, beans, soy, legumes and lentils or even supplements can help you maintain balanced DA levels.
According to research [mfn] Institute of Medicine (US) Committee on Military Nutrition Research; Marriott BM, editor. Food Components to Enhance Performance: An Evaluation of Potential Performance-Enhancing Food Components for Operational Rations. Washington (DC): National Academies Press (US); 1994. 13, Effects of Nutrients on Neurotransmitter Release. Available from: https://www.ncbi.nlm.nih.gov/books/NBK209058/ [/mfn], “Tyrosine has now been shown to enhance the production and release of dopamine or norepinephrine in a variety of circumstances.” Our body consists of enzymes which convert tyrosine into dopamine, hence boosting tyrosine levels is crucial for dopamine production. Studies [mfn] Colzato LS, de Haan AM, Hommel B. Food for creativity: tyrosine promotes deep thinking. Psychol Res. 2015 Sep;79(5):709-14. doi: 10.1007/s00426-014-0610-4. Epub 2014 Sep 26. PMID: 25257259. [/mfn] also show that increasing the level of tyrosine helps to promote deep thinking, memory and even cognitive performance [mfn] Kühn S, Düzel S, Colzato L, Norman K, Gallinat J, Brandmaier AM, Lindenberger U, Widaman KF. Food for thought: association between dietary tyrosine and cognitive performance in younger and older adults. Psychol Res. 2019 Sep;83(6):1097-1106. doi: 10.1007/s00426-017-0957-4. Epub 2017 Dec 18. PMID: 29255945; PMCID: PMC6647184. [/mfn] in most younger and older adults.
3. Get good sleep
Researchers [mfn] Volkow, N. D., Tomasi, D., Wang, G., Telang, F., Fowler, J. S., Logan, J., Benveniste, H., Kim, R., Thanos, P. K., & Ferre, S. (2012). Evidence that sleep deprivation Downregulates dopamine D2R in ventral striatum in the human brain. Journal of Neuroscience, 32(19), 6711-6717. https://doi.org/10.1523/jneurosci.0045-12.2012 [/mfn] have found that sleep deprivation or a lack of sleep can lower dopamine sensitivity in our brain and make us feel sleepy. Studies [mfn] Monti JM, Monti D. The involvement of dopamine in the modulation of sleep and waking. Sleep Med Rev. 2007 Apr;11(2):113-33. doi: 10.1016/j.smrv.2006.08.003. Epub 2007 Feb 1. PMID: 17275369. [/mfn] have revealed that DA-containing neurons are involved in the regulation of sleep and waking. This is why getting good quality and uninterrupted sleep can help to manage our dopamine rhythms and keep it in healthy levels. In fact, a single night of sleep deprivation can significantly affect the availability of dopamine receptors the next morning. Moreover, it can also lead to poor coordination and decreased concentration [mfn] Volkow, N. D., Wang, G. J., Kollins, S. H., Wigal, T. L., Newcorn, J. H., Telang, F., Fowler, J. S., Zhu, W., Logan, J., Ma, Y., Pradhan, K., Wong, C., & Swanson, J. M. (2009). Evaluating dopamine reward pathway in ADHD: clinical implications. JAMA, 302(10), 1084–1091. https://doi.org/10.1001/jama.2009.1308 [/mfn] as well. Getting 7-9 hours of sleep each night [mfn] Korshunov, K. S., Blakemore, L. J., & Trombley, P. Q. (2017). Dopamine: A Modulator of Circadian Rhythms in the Central Nervous System. Frontiers in cellular neuroscience, 11, 91. https://doi.org/10.3389/fncel.2017.00091 [/mfn] helps to maintain balanced DA levels and makes us feel increasingly alert & high-functioning during daytime.
4. Avoid high fat diets
To understand how to increase dopamine, we need to understand how saturated fat affects us. Eating less saturated fat can help you balance DA levels in the brain. Recent research [mfn] Reyes T. M. (2012). High-fat diet alters the dopamine and opioid systems: effects across development. International journal of obesity supplements, 2(Suppl 2), S25–S28. https://doi.org/10.1038/ijosup.2012.18 [/mfn] shows that “consumption of a high-fat diet can alter gene expression within the brain, and the dopamine and opioid neurotransmitter systems appear to be vulnerable to dysregulation.” Another 2015 study [mfn] Hryhorczuk C, Florea M, Rodaros D, Poirier I, Daneault C, Des Rosiers C, Arvanitogiannis A, Alquier T, Fulton S. Dampened Mesolimbic Dopamine Function and Signaling by Saturated but not Monounsaturated Dietary Lipids. Neuropsychopharmacology. 2016 Feb;41(3):811-21. doi: 10.1038/npp.2015.207. Epub 2015 Jul 14. PMID: 26171719; PMCID: PMC4707827. [/mfn] found that overconsumption of dietary fat is associated with emotional and motivational impairments. Further studies [mfn] Cone, J. J., Chartoff, E. H., Potter, D. N., Ebner, S. R., & Roitman, M. F. (2013). Prolonged high fat diet reduces dopamine reuptake without altering DAT gene expression. PloS one, 8(3), e58251. https://doi.org/10.1371/journal.pone.0058251 [/mfn] reveal that consumption of large quantities of saturated fats, available in full-fat dairy, butter, coconut oil, palm oil and animal fat, can cause disruptions in dopamine signaling in our brain.
Researchers from a 2018 study [mfn] Décarie-Spain L, Sharma S, Hryhorczuk C, Issa-Garcia V, Barker PA, Arbour N, Alquier T, Fulton S. Nucleus accumbens inflammation mediates anxiodepressive behavior and compulsive sucrose seeking elicited by saturated dietary fat. Mol Metab. 2018 Apr;10:1-13. doi: 10.1016/j.molmet.2018.01.018. Epub 2018 Jan 31. PMID: 29454579; PMCID: PMC5985233. [/mfn] revealed that consumption of saturated fat can cause inflammation in our body which may alter the dopamine system. Moreover, high saturated fat consumption is also associated with poor cognitive functioning and memory. However, as most of these findings are based on animal studies further research is necessary to determine if the same holds true for humans.
5. Exercise regularly
Regular physical activity can not only boost dopamine and endorphin levels, but also help to improve mood. Evidence shows [mfn] Basso, J. C., & Suzuki, W. A. (2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain plasticity (Amsterdam, Netherlands), 2(2), 127–152. https://doi.org/10.3233/BPL-160040 [/mfn] that a “single bout of physical activity” can have a significant, positive impact on our cognitive functions and mood, when done regularly. Researchers [mfn] Hansen CJ, Stevens LC, Coast JR. Exercise duration and mood state: how much is enough to feel better? Health Psychol. 2001 Jul;20(4):267-75. doi: 10.1037//0278-6133.20.4.267. PMID: 11515738. [/mfn] have found that exercising for merely 10 minutes to 20 minutes tends to improve mood substantially. Another 2014 study [mfn] Pal R, Singh SN, Chatterjee A, Saha M. Age-related changes in cardiovascular system, autonomic functions, and levels of BDNF of healthy active males: role of yogic practice. Age (Dordr). 2014;36(4):9683. doi: 10.1007/s11357-014-9683-7. Epub 2014 Jul 11. PMID: 25012275; PMCID: PMC4150910. [/mfn] revealed that over a period of three months, practicing an hourly yoga routine for six days per week can boost dopamine levels significantly.
One 2013 study [mfn] Lin, T. W., & Kuo, Y. M. (2013). Exercise benefits brain function: the monoamine connection. Brain sciences, 3(1), 39–53. https://doi.org/10.3390/brainsci3010039 [/mfn] also shows that all three primary monoamine neurotransmitters, namely dopamine (DA), serotonin (5-HT) and noradrenaline (NE) are modulated by physical exercise. A 2003 research [mfn] Sutoo D, Akiyama K. Regulation of brain function by exercise. Neurobiol Dis. 2003 Jun;13(1):1-14. doi: 10.1016/s0969-9961(03)00030-5. PMID: 12758062. [/mfn] explains that based on animal experiments, it was found that “Exercise leads to increased serum calcium levels, and the calcium is transported to the brain. This in turn enhances brain dopamine synthesis through a calmodulin-dependent system, and increased DA levels regulate various brain functions.”
6. Practice meditation
When you are thinking about how to increase dopamine, meditation is one the most helpful solutions. Meditation can significantly help to boost dopamine levels in our brain. Meditation refers to the practice of training your awareness and attention through different techniques like mindfulness to achieve emotional stability and mental clarity without attachment or judgment. Meditating regularly can have significant benefits for our mental [mfn] Edwards MK, Loprinzi PD. Comparative effects of meditation and exercise on physical and psychosocial health outcomes: a review of randomized controlled trials. Postgrad Med. 2018 Mar;130(2):222-228. doi: 10.1080/00325481.2018.1409049. Epub 2017 Nov 27. PMID: 29164993. [/mfn] and physical health [mfn] Koike MK, Cardoso R. Meditation can produce beneficial effects to prevent cardiovascular disease. Horm Mol Biol Clin Investig. 2014 Jun;18(3):137-43. doi: 10.1515/hmbci-2013-0056. PMID: 25390009. [/mfn]. Recent studies [mfn] Krishnakumar, D., Hamblin, M. R., & Lakshmanan, S. (2015). Meditation and Yoga can Modulate Brain Mechanisms that affect Behavior and Anxiety-A Modern Scientific Perspective. Ancient science, 2(1), 13–19. https://doi.org/10.14259/as.v2i1.171 [/mfn] have found that meditation can also help to improve DA levels.
Research [mfn] Kjaer TW, Bertelsen C, Piccini P, Brooks D, Alving J, Lou HC. Increased dopamine tone during meditation-induced change of consciousness. Brain Res Cogn Brain Res. 2002 Apr;13(2):255-9. doi: 10.1016/s0926-6410(01)00106-9. PMID: 11958969. [/mfn] shows that meditating for an hour can help to increase DA production by about 65% when compared to simply resting. Evidence indicates that practicing meditation can help to improve motivation, positive mood and maintain a meditative state for long stretches of time. However, as the studies primarily focus on experienced meditators, further research is required to determine the effects on beginners.
7. Listen to music
Researchers have found that listening to music [mfn] Ferreri L, Mas-Herrero E, Zatorre RJ, Ripollés P, Gomez-Andres A, Alicart H, Olivé G, Marco-Pallarés J, Antonijoan RM, Valle M, Riba J, Rodriguez-Fornells A. Dopamine modulates the reward experiences elicited by music. Proc Natl Acad Sci U S A. 2019 Feb 26;116(9):3793-3798. doi: 10.1073/pnas.1811878116. Epub 2019 Jan 22. PMID: 30670642; PMCID: PMC6397525. [/mfn] promotes dopamine release in the brain. According to a 2004 study [mfn] Sutoo D, Akiyama K. Music improves dopaminergic neurotransmission: demonstration based on the effect of music on blood pressure regulation. Brain Res. 2004 Aug 6;1016(2):255-62. doi: 10.1016/j.brainres.2004.05.018. PMID: 15246862. [/mfn], music improves dopaminergic neurotransmission. It states “Music might regulate and/or affect various brain functions through dopaminergic neurotransmission, and might therefore be effective for rectification of symptoms in various diseases that involve DA dysfunction.” Brain imaging studies [mfn] Blood AJ, Zatorre RJ. Intensely pleasurable responses to music correlate with activity in brain regions implicated in reward and emotion. Proc Natl Acad Sci U S A. 2001 Sep 25;98(20):11818-23. doi: 10.1073/pnas.191355898. PMID: 11573015; PMCID: PMC58814. [/mfn] show that listening to music stimulates the area of the brain associated with reward and pleasure and dopamine receptors.
Another 2011 study [mfn] Salimpoor VN, Benovoy M, Larcher K, Dagher A, Zatorre RJ. Anatomically distinct dopamine release during anticipation and experience of peak emotion to music. Nat Neurosci. 2011 Feb;14(2):257-62. doi: 10.1038/nn.2726. Epub 2011 Jan 9. PMID: 21217764. [/mfn] discovered that music can help to increase about 9% dopamine levels in the brain when someone listens to instrumental music causing goosebumps. In fact, music can also help with improving fine motor control in patients with Parkinson’s disease [mfn] Bernatzky G, Bernatzky P, Hesse HP, Staffen W, Ladurner G. Stimulating music increases motor coordination in patients afflicted with Morbus Parkinson. Neurosci Lett. 2004 May 6;361(1-3):4-8. doi: 10.1016/j.neulet.2003.12.022. PMID: 15135879. [/mfn]. This is perhaps one of the most soothing answers to how to increase dopamine.
8. Spend some time in the sun
Exposure to sunlight helps the body to produce vitamin D which promotes the production of DA. Studies [mfn] Kent, S. T., McClure, L. A., Crosson, W. L., Arnett, D. K., Wadley, V. G., & Sathiakumar, N. (2009). Effect of sunlight exposure on cognitive function among depressed and non-depressed participants: a REGARDS cross-sectional study. Environmental health : a global access science source, 8, 34. https://doi.org/10.1186/1476-069X-8-34 [/mfn] have revealed that there is an “association between decreased exposure to sunlight and increased probability of cognitive impairment.” Lack of sunlight exposure can cause low mood and reduce neurotransmitter levels. In fact, some people even tend to become depressed or feel sad during winter due to limited or lack of sunlight. This condition is known as seasonal affective disorder (SAD) [mfn] Sohn CH, Lam RW. Update on the biology of seasonal affective disorder. CNS Spectr. 2005 Aug;10(8):635-46; quiz 1-14. doi: 10.1017/s109285290001960x. PMID: 16041295. [/mfn].
One 2010 study [mfn] Tsai HY, Chen KC, Yang YK, Chen PS, Yeh TL, Chiu NT, Lee IH. Sunshine-exposure variation of human striatal dopamine D(2)/D(3) receptor availability in healthy volunteers. Prog Neuropsychopharmacol Biol Psychiatry. 2011 Jan 15;35(1):107-10. doi: 10.1016/j.pnpbp.2010.09.014. Epub 2010 Sep 26. PMID: 20875835. [/mfn] found that adequate sunlight exposure for a period of 30 days results in high density of dopamine receptors in the movement and reward areas of our brain. The researchers state “The central dopaminergic system may play a role in the neurobiological characteristics of sunshine-exposure variation.” However, while trying to learn how to increase dopamine levels, one must be aware of the safety guidelines concerning sunlight exposure as too much time in the sun can result in skin damage and lead to skin cancer.
9. Follow a healthy diet
Apart from eating more proteins and avoiding high fat, it is also important to stick to a balanced, nutritious diet in order to improve DA levels in the brain. Consuming foods that are high in sugar and fat, such as junk food, can release high levels of dopamine that can lead to a desensitizing effect eventually. A 2010 study [mfn] Volkow, N. D., Wang, G. J., & Baler, R. D. (2011). Reward, dopamine and the control of food intake: implications for obesity. Trends in cognitive sciences, 15(1), 37–46. https://doi.org/10.1016/j.tics.2010.11.001 [/mfn] explains “Imaging studies show that obese subjects might have impairments in dopaminergic pathways that regulate neuronal systems associated with reward sensitivity, conditioning and control.” This is why one should avoid junk food, processed foods, foods high in sugar and even caffeine. Moreover, it is important to consume whole foods to help the dopamine receptors stay balanced.
Eating velvet beans (Mucuna pruriens) [mfn] Katzenschlager, R., Evans, A., Manson, A., Patsalos, P. N., Ratnaraj, N., Watt, H., Timmermann, L., Van der Giessen, R., & Lees, A. J. (2004). Mucuna pruriens in Parkinson’s disease: a double blind clinical and pharmacological study. Journal of neurology, neurosurgery, and psychiatry, 75(12), 1672–1677. https://doi.org/10.1136/jnnp.2003.028761 [/mfn] can also be an excellent option as these are high in L-dopa, which helps in DA production. Studies [mfn] Rabey, J. M., Vered, Y., Shabtai, H., Graff, E., & Korczyn, A. D. (1992). Improvement of parkinsonian features correlate with high plasma levodopa values after broad bean (Vicia faba) consumption. Journal of neurology, neurosurgery, and psychiatry, 55(8), 725–727. https://doi.org/10.1136/jnnp.55.8.725 [/mfn] have found that velvet beans can not only help to naturally improve dopamine levels, it can also reduce the symptoms of Parkinson’s disease. However, make sure not to consume velvet beans in high amounts as these can be toxic otherwise. Apart from these, taking certain vitamin and mineral supplements can also help in DA production. Supplements such as vitamin D, folate, vitamin B6, magnesium, curcumin and others can help someone trying to figure out how to increase dopamine.
Balance Your Dopamine Levels
When we know how to increase dopamine, we can balance our DA levels, mood, feelings of motivation & reward. Moreover, healthy DA levels also help with proper body movement regulation. Following the above-mentioned tips can help you to naturally boost your DA levels, avoid dopamine deficiency diseases and live a healthier life.
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