Dopamine has been making headlines these days. Check out some of the latest articles on this feel-good neurochemical:
“Can dopamine décor make your home a happier place to be?” (Cosmopolitan)
“‘Dopamine dressing’ is our new post-pandemic salve” (Mic)
“Break the cycle of addiction with these strategies to keep dopamine in check” (NPR)
Why is dopamine top of mind? A growing number of people are aware of dopamine’s influence on pleasure, but this unique neurotransmitter is involved in so much more. For example, it helps with focus and staying on task.
Dopamine supports the brain’s ability to recall life’s significant moments, whether good or bad. Dopamine can be likened to a “chemical of more.” You always want more dopamine since it is the principal neurotransmitter that makes you feel good.
Let’s take a deeper dive into this fascinating neurochemical and the myriad roles dopamine plays in our well-being.
WHAT IS DOPAMINE?
The dopamine system is complex. Dopamine-producing cells are found in the ventral tegmental area in the brainstem and the substantia nigra as well as other brain structures.
Dopamine is the neurotransmitter of wanting, especially wanting more. It is the most critical player in the brain’s reward system, thus we have a natural proclivity for increasing dopamine.
It is involved with anticipation, possibility, love, and seeking success to maximize future resources. Expecting a reward (food, sex, money, shopping) triggers dopamine release or when you get an unexpected happy surprise.
Dopamine activates motivation (going toward a reward), memory, mood, attention, and other important features of mental health. Conversely, low dopamine levels can have an adverse effect. (Some of the symptoms of low dopamine are described below)
Think of dopamine as a salesman that drives you to pursue a better life. But like many salesmen, it can also lie to you and promise you pleasure when, in fact, pain will result. For example, think of cocaine addiction or other addictive behavior, unhealthy habits, or having affairs. Even the anticipation of these harmful activities produce dopamine.
Dopamine also helps to regulate motor control, which is why you jump when you get excited, such as when your team wins the World Series, or when your child hits a home run in Little League.
There are 2 main brain dopamine systems in the reward pathway that relate to happiness:
- The dopamine reward center in the front half of the nucleus accumbens of the basal ganglia (involved with seeking pleasure and addiction). Think of the dopamine reward system involved with wanting and desire.
- The dopamine control center that enhances the activity of the prefrontal cortex/orbitofrontal cortex and helps you think before you act and stop unhelpful behaviors. The dopamine control center is involved with forward-thinking, judgment, planning, impulse control, and long-term happiness.
Think of these 2 systems as the gas (dopamine reward center) and the brakes (dopamine control center); both are essential to get anywhere special.
CAN DOPAMINE IMBALANCES CAUSE PROBLEMS?
For happiness and a healthy sense of drive, dopamine plays a critical role, but it needs to be balanced. Too much or too little of it causes problems.
For example, too much dopamine has been associated with mental health problems like agitation, obsession or compulsions, psychosis, and violence. Of the more than 100 murderers who have had brain SPECT imaging done at Amen Clinics, nearly half of them committed their crimes when they were on methamphetamines, which raises the brain’s dopamine level to an abnormally high amount.
Low dopamine levels in the brain’s reward center can cause adversely affect brain function and lead to apathy, fatigue, boredom, low motivation, impulsivity, sugar cravings, and thrill-seeking and conflict-seeking behavior. It’s also associated with some neurological and medical conditions such as Parkinson’s disease.
Dopamine deficiency is also thought to be related to attention deficit hyperactivity disorder (ADD/ADHD), which is associated with short attention span, distractibility, disorganization, procrastination, and impulse control issues.
Many people with attention deficit hyperactivity disorder play the game of “Let’s have a problem” in an unconscious attempt to stimulate low dopamine levels. Needless to say, the brain’s dopamine balance is essential for good mental health.
9 WAYS TO BALANCE DOPAMINE LEVELS NATURALLY
Knowing how to balance dopamine is fundamental to happiness and physical health. Here are 9 natural ways to help ensure your brain is making enough dopamine.
1. Consume foods high in tyrosine.
One of the amino acids and important building block for dopamine, tyrosine can be found in almonds, bananas, avocados, eggs, beans, fish, chicken, and dark chocolate. These tasty foods increase dopamine levels naturally.
2. Try a balanced diet that’s higher in protein-rich foods and lower in carbohydrates.
In animal studies, ketogenic diets have been shown to increase dopamine availability in the brain. Eating highly processed and sugary foods leads to cravings and overeating, which can reduce the sensitivity of dopamine receptors in the pleasure centers in the prefrontal cortex and lead to weight gain.
Being overweight can impair dopamine pathways and neurotransmitter function. You can boost dopamine levels by making some simple changes to your diet.
3. Make physical exercise a habit.
Physical activity increases levels of dopamine, while slowing down brain cell aging. Exercise has also been associated with improved mood and a better overall outlook on life. It’s the perfect way to get a natural dopamine hit.
4. Say “om.”
Hundreds of research studies have demonstrated the overall health benefits of prayer and meditation (or focusing your mind). One found that dopamine release increased 65% following a single hour of meditation.
5. Get a rubdown.
Exciting research has demonstrated that massage therapy increases dopamine levels by about 30% while decreasing the stress hormone cortisol.
6. Get adequate sleep.
To ensure that your brain increases dopamine naturally, make sure you get enough sleep. Lack of sleep has been shown to reduce concentrations of neurotransmitters, including dopamine, and their receptors.
7. Listen to calming music.
It’s no surprise that listening to calming music can increase pleasurable feelings, improve mood, reduce stress, and help with focus and concentration. Research has demonstrated that much of this occurs because of an increase in dopamine levels.
8. Go outside.
Sunlight exposure increases dopamine in the brain, according to research, and is another helpful way to boost lower dopamine levels
9. Take nutritional supplements.
The herbals ashwagandha, rhodiola, and panax ginseng have been found to increase dopamine levels, promoting improved focus and increased energy while enhancing endurance and stamina. Other supplements that increase dopamine include curcumins, l-theanine, and L-tyrosine, which promote alertness, attention, and focus.
Depression, violence, obsessions and compulsions, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here
What is your best supplement recommendation to help increase dopamine levels?
Comment by Debbbie — June 1, 2022 @ 4:22 AM
Thank you for the reminders. Thanks, also, for the ‘permission’ : ) to get a massage.
Comment by Ruth Vincent — June 1, 2022 @ 5:42 AM
Getting adequate sleep is so often recommended but the problem is that so many of us suffer from insomnia. Today’s health system and physician training does so little to promote assisting patients with chronic insomnia other than medication. CBT-I is rarely offered to patients as an alternative to medication. We desperately need to have more physician training and offering CBT-I as resource for insomnia. Just telling people to get more sleep does not offer any relief.
Comment by Kathy — June 1, 2022 @ 7:20 AM
Your information is literally life saving. Thank you for sharing and updates.
Comment by Sharon Falls — June 1, 2022 @ 7:55 AM
What is the best supplement to improve dopamine? Also memory, focus and energy?
Comment by Jackie J — June 1, 2022 @ 8:15 AM
Very helpful at a time Ian trying to approach my conditition more positively.Recovrting from auto accident, flatlined,,kidney infection and k stone and rehab took my drivers license before COVID. More dopne would be welcome!
Comment by BettyeJewell — June 1, 2022 @ 8:39 AM
Hello Jackie, thank you for reaching out. Here are some additional articles from BrainMD Health regarding dopamine and supplements:
https://brainmd.com/blog/7-best-ways-to-naturally-increase-dopamine-in-your-brain/
https://brainmd.com/blog/7-ways-to-boost-dopamine-focus-and-energy/
Comment by Amen Clinics — June 1, 2022 @ 7:14 PM
Hello Debbie, thank you for reaching out. Here are some additional articles from BrainMD Health regarding dopamine and supplements:
https://brainmd.com/blog/7-best-ways-to-naturally-increase-dopamine-in-your-brain/
https://brainmd.com/blog/7-ways-to-boost-dopamine-focus-and-energy/
Comment by Amen Clinics — June 1, 2022 @ 7:16 PM
Hello Dr. Amen! and lovely helpful Amen Team!
What is the Clinical dose for Rhodiola to work on increasing Dopamine? And is there any brand you could recommend? (Living Nutrition vs PureEncapsulations)
Thank you!
Comment by Mihaela — June 4, 2022 @ 8:48 AM
I have highest-activity COMT haplotype. Increasing my risk of depression, high rates, of ADHD, heart disease, etc… it greatly reduces my dopamine, norepinephrine, serotonin. Found out thru DNA testing. I am hoping the Amen Clinic could some day address this issue. Thank you
Comment by Loriann — June 5, 2022 @ 5:16 PM
My son has delusional disorder. Any special recommendations?
Comment by Jennifer — June 6, 2022 @ 3:47 PM
Well from my research increased levels of dopamine causes quick ejaculation In men. I am really looking for a way to balance this level of dopamine in a man suffering from this .
Comment by Michael — November 17, 2022 @ 6:47 PM
Are used to smoke marijuana every day for at least the 10 years I lost my job I stop smoking marijuana I can no longer sleep. I feel like I have restless leg syndrome, struggling to shut the brain down for bed. I was getting very agitated, angry mentally unstable, quitting the marijuana use is helping me already, but how do I start to sleep? I heard that I have to reset my dopamine’s.
Comment by Marven McQuade — December 11, 2022 @ 12:51 PM
For some of us Ashwagandha destroyed the stomach and caused massive bloating.
Comment by Vic Giddy — December 27, 2022 @ 7:40 AM
I didn’t see how to lower dopamine (due to a low comt)?
Comment by Faith — December 31, 2022 @ 10:29 PM
I'm homozygous for Val158Met AA which I understand means I have up to 4X higher than average dopamine levels. Everything in this article talks about increasing dopamine levels. Should I be trying to decrease it? How do I know if my high dopamine levels are working for me or against me?
Comment by Karen Worstell — January 7, 2023 @ 2:09 PM
Interesting and helpful
Comment by T — January 18, 2023 @ 5:40 PM
What are the vitamins to improve Dopamine
Comment by Mary — January 30, 2023 @ 7:47 PM
How do I get a counselor
Comment by Mary — January 30, 2023 @ 7:48 PM
Hello Mary, thank you for reaching out. For more information about Dr. Daniel Amen's recommended, brain-directed supplements visit https://brainmd.com/.
Comment by Amen Clinics — February 7, 2023 @ 7:59 AM
Hello Mary, for more information about SPECT scans and our services, please contact our Care Coordinators: https://www.amenclinics.com/schedule-visit/.
Comment by Amen Clinics — February 7, 2023 @ 8:00 AM
Thank you for a this very helpful article! What I have taken from it …Is the importance of getting balances in all these areas
Comment by Yvonne — March 10, 2023 @ 4:13 AM
Apparently my dopamine is too high and I’ve developed involuntary movements (Tardive Dyskinesia). What are some natural ways to lower dopamine?
Comment by Julia Campitelli — March 10, 2023 @ 8:08 AM
So my son has Schizophrenia, doesn't this mean his dopamine is too high? What can I do to help lower it, and/or balance it?
Comment by April Reto — March 31, 2023 @ 7:28 AM
What do you do if your dopamine is too high?
Recent tests show 42
Long covid 250+ (my suspicion all along)
Epstein Barr Virus
Hashimoto
Untreated lyme – currently detoxing with natural doc.
Terrible migraines
Headaches
Scan shows past stroke
I've been to er's since July 2022, i was med flown to hospital first time this happened. No answers, been to countless specialists. Cardiologist, endocrinologist, neurologist in e.r to rule out seizure. Mayo clinic denied application.
Trying to cram info but not overload.
Basically I know something is wrong but I keep being brushed aside and told maybe it anxiety. That seems to be the answer when they just don't have an answer.
I'm about to turn 46
Comment by Cassandra — June 28, 2023 @ 12:05 PM
Dear Dr. AMEN,
Huge Thanks and Blessings!!!
🙏🙏🙏
Comment by Woubishet Bezuayehu — August 16, 2023 @ 3:42 PM
I have psychosis and taking Antipsychotic medication, is there a natural way to replace this medication are there supplements that you can recommend?
Comment by Theresa — September 11, 2023 @ 3:33 PM
In the case of autism spectrum disorder, it has been seen that dopamine is elevated. In this case, what nutrients/herbals/probiotics can decrease dopamine?
Comment by Oney — September 29, 2023 @ 7:00 AM
What Brain MD vitamin(s) should my 35 year old son take to decrease his dopamine level? He has a delusional disorder.
Thanks.
Comment by Joni Jarman — September 30, 2023 @ 8:49 AM
Hello Joni, thank you for reaching out. For more information about BrainMD products, please visit https://brainmd.com/contact.
Comment by Amen Clinics — October 2, 2023 @ 10:43 AM
This is so helpful and clarifying. As I read it, I thought of myself and my teen. Thank you for this info. I will use it as a catalyst for making changes.
Comment by Uchenna — October 20, 2023 @ 7:02 AM
Are there any supplements to decrease dopamine overproduction? Why is it so hard for some people who vacillate between an overload and underwhelming amount of dopamine to stay level even with a good regimen and no addictions? Why does it seem like the brain tries to counteract (or quickly grows a resistance to) medications introduced to level out this issue?
Comment by Grace — November 12, 2023 @ 12:42 AM
Thank you for the valuable information you publish! I, too would like to know how to lower dopamine levels. I also carry the COMT variant Met/Met, which translates into a 70% reduction in the enzymes that degrade dopamine, norepinephrine, estrogen and other catechols. Maybe an article on how to naturally lower dopamine levels in conjunction with this variant? Thanks 🙂
Comment by Tammy — November 29, 2023 @ 2:51 PM
very valuable information!
Comment by Doug Morris — December 5, 2023 @ 4:18 PM
I was out of work for two weeks due to being so fatigued that I couldn’t function. I had absolutely no energy and could not do anything. I have been complaining about being tired with no energy for a couple of years. Finally , the dr. Scheduled multiple appointments with different specialists. One of the tests showed hypothyroidism . I began taking medication which is helping however, I’m now beginning to need to nap in the afternoon and getting nothing done. I do have one more appointment with a neurologist. I would really like to use natural cures. I meditate, eat most of the foods mentioned in the comments. I haven’t had a massage yet . I plan to begin exercising again soon. Any other suggestions?
Comment by Cheryl Legendre — July 29, 2024 @ 11:51 AM
hi! my COMT gene is met/met which is
thought to cause higher dopamine levels. Should I try to lower my levels and avoid things that would raise dopamine?
Comment by Anna Sin — August 6, 2024 @ 10:05 AM
Coincidentally the genetic MTHFR variant wasn't mentioned once again. That's a major problem for so many people that gets ignored, overlooked, etc. There has already been progress made with dopamine for those who are adjusting to folate and methylated compounds to improve their physical health and mental health both. It's worldwide now and regular doctors are not trained on this genetic aspect or ER MDs or psychiatrists. EGN
Comment by Elinor Nosker — August 6, 2024 @ 4:35 PM
Does drinking alcohol over time tend to cause rageful psychosis?I tend to snap easily if I am antagonized when intoxicated
Comment by Dianne — August 8, 2024 @ 4:58 PM
What can on do when you have Epstein Barr, is there supplements thanks
Comment by carol — August 12, 2024 @ 11:44 AM
thanks for your useful info.
you said balancing dopamine levels , but all these ways just increase dopamine levels , they don't regulate or balance dopamine .
what if someone has too much dopamine ?
Comment by kameh — August 14, 2024 @ 10:17 AM