Feeling low, moody and unmotivated with zero focus? Then you need to boost your dopamine levels! Learn how to increase dopamine with supplements in this article.
What is Dopamine?
Dopamine is an important chemical in our bodies that influences many brain-related functions such as mood, memory and motivation. It is one of over 100 neurotransmitters in the brain.
Dopamine is also called the ‘feel good’ hormone. It gives us the ability to feel pleasure, drives us to accomplish our goals & tasks, and enables us to focus and concentrate.
People with high levels of dopamine, that is, dopamine-dominant individuals are always focused, stay driven and find good in every situation.
However, many people are dopamine deficient or need more natural and fulfilling forms of dopamine in their lives. Dopamine deficiency has several symptoms, some of which include:
- Tiredness & fatigue
- Inability to sleep
- Craving sugary foods
- Lack of motivation
- Inability to focus & concentrate properly
- Frequent mood swings
- Little to no focus when doing tasks
- Easily distracted
- Easy to forget things
- Anxiety
- Low sex drive
- Constipation
- Weight gain or loss
- Depression
- Muscle aches and pains
- And others
There are quite a number of ways to increase dopamine naturally. If you are a regular reader of this blog, you will remember we published an article talking about them sometime back.
How to Increase Dopamine with Supplements
One of the best ways to increase dopamine is using supplements. Natural supplements work together with the body in boosting & regulating levels of dopamine produced in the body. Let us explore the 12 best supplements for dopamine below:
1. Tyrosine
Tyrosine is an amino acid that is converted into dopamine in the body. It is one of the best supplements to increase dopamine levels. Tyrosine boosts thinking, clarity and memory as well as increases the levels of dopamine in the body.
2. Fish Oil
Another way to increase dopamine levels is by taking fish oil. It contains omega 3 fatty acids, particularly two types EPA and DHA. DHA causes dopamine receptors to become more sensitive, hence increasing the ability of dopamine to bind their receptors, which reduces levels of norepinephrine, a neurotransmitter that is released in response to stress and can cause agitation.
Research has also show that fish oil as a supplement has antidepressant effects and has been linked to improved mental health, when consumed regularly.
3. L-theanine
L-theanine is an amino acid that also helps increasing dopamine levels. It is found in green tea but supplementation is the best way to provide the right levels needed in the body.
L-theanine has the ability to cross the blood brain barrier and has a direct effect on dopamine levels. It is recommended to take 100 to 600 mg daily.
4. Phoshatidylserine
Another supplement that helps increase dopamine levels in the body is phoshatidylserine. It is a phospholipid found in cell membranes and makes up about 70 percent of nerve tissue mass. The function of this phospholipid is aiding in the storage, release and activity of many neurotransmitters and their receptors, in specific, dopamine.
5. Ginseng
In Ancient Chinese medicine, ginseng root is a popular herb used for treating many ailments. It is consumed raw, steamed, as a tea or capsules. Ginseng contains certain compounds known as ginsenosides that increase dopamine levels in the brain and boost cognitive function and attention.
6. Gingko Biloba
Another Chinese herb, gingko biloba is also purported to boost dopamine levels. Research shows that gingko supplements aid in improving mental performance, cognitive function and mood in some people.
Animal studies also demonstrate that supplementing with gingko biloba increased dopamine levels, hence memory and motivation.
7. Mucuna Pruriens
One of the ways to increase dopamine with supplements is by taking mucuna pruriens. It is a tropical bean plant native to African, India and southern parts of China. The beans are processed into dried powder which is taken in form of capsules as a dietary supplement.
Mucuna pruriens contains an active compound which is the amino acid levodopa (L-dopa) that is needed for the brain to produce dopamine.
Research shows that mucuna pruriens helps boost dopamine levels in humans, especially those with Parkinson’s disease, a nervous system disorder caused by dopamine deficiency.
8. Probiotics
Probiotics are good bacteria that line the digestive tract. They are very important for optimal health in the body. They have been shown to increase dopamine production in the body, while balancing out harmful bacteria that decrease dopamine production.
Many studies have shown that probiotics increase dopamine levels, reduce depressive symptoms and improve mood and anxiety.
9. Vitamin D
Did you know that low levels of Vitamin D are known to be a major cause for depression? Vitamin D plays many important functions in the body, including balancing chemicals/neurotransmitters such as dopamine.
This study showed that mice with Vitamin D deficiency had decreased dopamine levels and supplementing with Vitamin D3 improved dopamine levels.
10. Curcumin
The active ingredient in turmeric, curcumin is said to increase dopamine levels and have antidepressant effects.
This study showed that taking 1 gram of curcumin had similar effects of Prozac, an antidepressant in improving mood in people who had major depressive disorder.
11. Magnesium
Research shows that magnesium deficiency may contribute to decreased dopamine production and increased risk for depression.
This animal study showed that supplementing with magnesium increased dopamine levels and antidepressant effects.
Fun fact: Magnesium is best absorbed externally. Some of the ways to use magnesium oil externally include: spraying magnesium oil on your skin such as the soles of your feet, stomach and arms, and soaking in an Epsom salts (contains magnesium sulfate) bath for about 15 minutes.
12. Oregano Extract
Oregano is a powerful natural antioxidant & antibiotic substance. It contains a main active ingredient, carvacrol that has been shown to promote dopamine production hence boosting antidepressant effects, according to this study.
Oregano extract also balances gut flora or good gut bacteria in the body which also boosts dopamine production.
How to Take these Supplements
Choose which supplements are best for you, then follow the manufacturer’s instructions at the back of the bottle. For example, one capsule of fish oil per day after food.
Remember, consistency is the key to see results! If you’re taking a supplement, take it everyday for 3 weeks, to see improvement, then take a one week break in between, before you can start again.
If you ever see adverse side effects with any supplement, then stop. Also, you can let your doctor know which supplements you’re using, especially if you have health issues.
More Dopamine Goodies:
- 7 Uplifting Teas to Boost Dopamine
- Dopamine Delight Smoothie
- How to Increase Dopamine with Essential Oils
Thanks for the information sounds great.
Ummm do you take them all at once daily or? Good info but no direction on how to take these herbs
Hi Shawna,
You can choose which supplements in the above list are best for you to consume, taking all factors including cost into account.
To answer your question, you can take the supplements at the daily recommended amount (according to instructions on the bottle), for 3 weeks, then take a one week break in between. If there are any adverse effects, stop taking.
Also, if you have health issues, it’s best to let your doctor know which supplements you’re taking.
Thanks, Abbie Nina for superfoodsanctuary.com