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This article was co-written by Paul Chernyak, LPC. Paul Chernyak is a licensed professional counselor in Chicago. He graduated from the American School of Professional Psychology in 2011.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 8,461 times.
The dopamine release from the brain can give you a natural feeling of pleasure, because the brain receives the release of dopamine as a reward. For example, you’ll have elevated dopamine levels when you experience pleasurable activities like eating or having sex. [1] X Source of Research You can ensure dopamine levels by paying attention to your diet and lifestyle, although medication can also make a difference. If you’re concerned about your dopamine levels, talk to your doctor for advice.
Steps
Increase dopamine levels through diet
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Eat foods rich in tyrosine. To produce dopamine, the body needs tyrosine, an amino acid. Once in the body, this amino acid will move to the brain. Here, the nerves responsible for the release of dopamine convert tyrosine into dopamine with the help of other enzymes. [2] X Research Source
- Foods with the highest levels of tyrosine include cheese, fish, meat, nuts, grains, beans, and soybeans. [3] X Research Sources
- If your diet has enough protein, you will get enough tyrosine. To determine how much protein you need, multiply your body weight in pounds by 0.36 grams. For example, a person weighing 150 pounds (68 kg) would need 54 grams of protein.
- For example, 120 ml of cottage cheese has 14 grams of protein, while a palm-sized serving of chicken has about 19 grams of protein. [4] X Harvard Medical Schop Trusted Source Go to Source
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Eat protein-rich foods to get enough phenylalanine each day. Tyrosine can be produced in part from phenylalanine, so eating foods rich in this amino acid can ensure adequate levels of tyrosine, which in turn can boost dopamine levels. Meat, cheese and wheat germ are rich sources of phenylalanine. Artificial sweeteners also contain this amino acid. [5] X Research Sources
- You should get at least 5 grams of phenylalanine per day, but you can get up to 8 grams per day. For example, 85 g of cheese typically has about 1 gram of phenylalanine.
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Daily caffeine supplement. Caffeine is one of the main substances that help increase the body’s use of dopamine. While it doesn’t increase dopamine production, caffeine is effective by stimulating the dopamine receptors produced by the body. [6] X Trusted Source PubMed Central Go to Source
- Try drinking up to 300 milligrams of caffeine per day. An average cup of coffee has about 100 milligrams of caffeine.
- Remember that caffeine can cause depression and fatigue when it leaves the body, usually about 6 hours after you take it. Try not to depend on caffeine too much to increase the feeling of euphoria.
- You should also know that caffeine can make it difficult to fall asleep, so you should avoid caffeine 6 hours before bedtime.
Make some lifestyle changes
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Set goals and reward yourself for completion. When you approach a reward, such as achieving a goal, your body produces dopamine. When you set a goal, take small, solid steps that you can take. Each time you achieve a part of your goal, your brain will reward you with dopamine. [7] X Research Sources
- Let’s say your goal is to learn to draw. You can set small goals like buying materials, getting ready for work, and practicing drawing for 30 minutes a day.
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Spending more time in the sun increases sensitivity to dopamine. Sunlight plays a role in how many dopamine receptors are available to “take in” dopamine. In other words, while the sun itself doesn’t increase dopamine levels, it does increase the amount of dopamine your body uses, so the same benefits may apply. [8] X Trusted Source PubMed Central Go to Source
- 5-10 minutes in the sun is also helpful. Try going for a walk around your lunch break to take advantage of some sunshine.
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Meditate when you want to release dopamine. Proper meditation can help you relax so completely that you’re less likely to be active. In return, your body may respond by releasing dopamine as a way to stimulate activity. Try meditating 2-3 times a day. [9] X Research Source
- Even a simple meditation like deep breathing can increase dopamine levels. To take a deep breath, you should focus entirely on the breath. Breathe in for a count of 4, then hold your breath for a count of 4. Exhale for a count of 4. Repeat this process, focusing entirely on your breath.
- You can use meditation apps like Insight Timer, Calm, or Headspace. You can meditate in a directional or non-directional way.
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Practice gratitude and thanks. Feeling grateful is related to the release of dopamine in the brain. The more grateful you are, the more dopamine your brain releases. Being grateful and expressing gratitude for small things like a delicious meal or someone’s gesture to you is also a way to release dopamine. [10] X Research Source
- You can also keep a gratitude journal where you record 5 things you’re grateful for each day.
Use of drugs and dietary supplements
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Take levodopa to increase dopamine levels in the brain. Levodopa is a precursor of dopamine, meaning it can be converted to dopamine in the brain. Taking levodopa is one way to increase the production of dopamine in the body. [11] X Research Source
- You may be prescribed this medication by your doctor if you have a medical condition such as Parkinson’s or restless legs syndrome.
- Side effects include nausea, vomiting, dry mouth, impaired voluntary movement, and dizziness. Some people even experience hallucinations and confusion.
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Ask about dopamine agonists to increase dopamine receptors. While levodopa increases the level of dopamine produced by the body, dopamine agonists help increase the number of receptors to “receive” dopamine. You can take this medicine to replace or supplement levodopa. [12] X Research Source
- The two most commonly prescribed dopamine agonists are pramipexpe and ropinirpe.
- The main side effect of the drug is daytime sleepiness and can cause you to fall asleep against your will.
- This medication is also used to treat conditions such as Parkinson’s disease and restless legs syndrome.
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Try taking a supplement that contains chickpeas. Chickpeas contain natural levodopa. Similar to stronger prescription drugs, it can increase dopamine levels in the brain. Look for supplements that contain Mucuna pruriens extract with 15% L-dopa or levodopa. Take this extract twice a day, 300 milligrams each time. [13] X Trusted Source PubMed Central Go to Source
- Always consult your doctor before starting any supplements, especially those similar to prescription drugs.
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Consider taking a supplement with golden root extract. Rhodipa rosea, scientifically known as Rhodipa rosea , can increase dopamine activity in the brain. Try starting with a 200 mg dietary supplement with Rhodipa rosea extract. Look for one with 2-3% rosavin and 0.8-1% salidroside. Drink once a day. You can take up to 600 milligrams a day. [14] X Research Source
- Talk to your doctor before you start taking this supplement.
- Drink 30 minutes before meals early in the day. This medicine can cause insomnia if you take it too late in the day.
Advice
- Talk to your doctor about why you feel symptoms of low dopamine. Similar symptoms can also occur due to low serotonin levels or vitamin D deficiency.
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This article was co-written by Paul Chernyak, LPC. Paul Chernyak is a licensed professional counselor in Chicago. He graduated from the American School of Professional Psychology in 2011.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 8,461 times.
The dopamine release from the brain can give you a natural feeling of pleasure, because the brain receives the release of dopamine as a reward. For example, you’ll have elevated dopamine levels when you experience pleasurable activities like eating or having sex. [1] X Source of Research You can ensure dopamine levels by paying attention to your diet and lifestyle, although medication can also make a difference. If you’re concerned about your dopamine levels, talk to your doctor for advice.
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