The dopamine produced in the brain causes a feeling of natural well-being, as the brain regards it as a "reward". Engaging in enjoyable activities, such as eating or having intercourse, promotes a rush of dopamine into the body. You can provide it to the right extent, by making improvements to your diet, lifestyle or through the use of some specific drugs. However, if you have noticed any symptoms that may indicate a dopamine deficiency, you should consult your doctor.
Steps
Method 1 of 3: Increase Dopamine Through Diet
Step 1. Eat foods rich in tyrosine
To be able to make dopamine, the body needs an amino acid called tyrosine. When tyrosine enters the body it begins to move towards the brain and, once there, the neurons responsible for releasing dopamine transform it into the latter, collaborating with other enzymes.
- Foods high in tyrosine include cheese and dairy products in general, meat, fish, seeds and legumes such as beans and soy.
- If you are able to meet your daily protein requirement on your current diet, chances are you are getting enough tyrosine as well. If you want to know how many grams of protein you should eat each day, multiply your body weight in kilos by 0.88 For example, if you weigh 68 kg, you need 54 g of protein.
- For example, 120g of cottage cheese contains around 14g of protein, while a palm-sized serving of chicken contains around 19g.
Step 2. Eat protein-rich foods to meet your daily phenylalanine requirement
Tyrosine can be made in part from phenylalanine, so by eating those foods that have a high content of this amino acid you can ensure you get the right amount of tyrosine. In turn, tyrosine will increase dopamine. Meat, cheeses and wheat germ are rich in phenylalanine. Artificial sweeteners also contain this amino acid.
You should take at least 5g of phenylalanine per day up to a maximum of 8g. For information, an 85g serving of many cheeses provides about 1g of phenylalanine
Step 3. Get your daily dose of caffeine
It is one of the best ways to increase the body's use of dopamine. While it does not increase its production, it appears to be able to increase the number of receptors involved in dopamine use.
- You can try to take up to 300 mg of caffeine per day. Keep in mind that on average a cup of coffee contains about 100 mg.
- Be aware that after the initial energy discharge, a state of fatigue and depression can set in. This usually occurs about 6 hours after ingesting the caffeine. Try not to rely on coffee and other caffeinated drinks for energy.
Method 2 of 3: Making Lifestyle Changes
Step 1. Set goals and reward yourself when you reach them
When you are close to receiving a reward, for example for completing a project, your body releases dopamine. After setting a new goal, plan some small concrete steps to take to achieve it. Whenever you do some of the work, chances are your brain will want to reward you with a dopamine rush.
For example, suppose your goal is to learn how to paint. You could give yourself intermediate tasks, such as purchasing materials, organizing the work station, and practicing every day for half an hour
Step 2. Spend more time in sunlight to increase your sensitivity to dopamine
The sun's rays play an important role in defining the number of receptors of this molecule available in the body. Basically, sunlight doesn't directly increase dopamine, but it causes your body to use more dopamine, giving you similar benefits.
Even just 5-10 minutes spent in sunlight can be helpful. If possible, take a walk in the fresh air during your lunch break
Step 3. Meditate to induce the body to release dopamine
Meditation brings you into a state of complete relaxation, to the point where you will have less desire to act. As a result, the brain may decide to release dopamine to encourage you to take action. Try practicing meditation 2-3 times a day.
- Even a simple meditation practice, such as taking deep breaths, can help increase the dopamine level. Try to focus solely on the air flowing in and out of your body. Inhale through your nose as you slowly count to 4, then hold the air in your lungs and count to 4. Finally exhale completely through your mouth for another count to 4. Repeat again focusing all your attention on the breath only..
- You can try downloading an app that offers guided meditations and relaxing music. There are many, including for example Headspace, Calm and Omvana.
Step 4. Practice gratitude
The feeling of gratitude is linked to the release of dopamine by the brain. The more grateful you feel, the more of this substance your body produces. There are many things you can feel grateful for every day, for example for a good meal or a polite gesture from a friend; expressing gratitude is an effective way to induce the brain to release dopamine.
Try keeping a gratitude journal to write in every day 5 Reasons You Feel Grateful
Method 3 of 3: Using Medicines and Supplements
Step 1. Use "levodopa" (or L-DOPA) to increase dopamine in the brain
It is a precursor amino acid of dopamine, which means that it can be converted into dopamine within the brain. In practice, it is a drug that increases the amount of dopamine produced by the body.
- This drug is usually prescribed to patients with Parkinson's disease or a neurological disorder known as 'restless legs syndrome' (RLS).
- Known side effects include nausea, vomiting, dry mouth, impaired range of motion and dizziness. In some people, the drug can also induce temporary mental disorders (for example, hallucinations or mental confusion).
Step 2. Discuss with your doctor the possibility of taking a drug belonging to the dopamine agonist category to increase the number of receptors
While levodopa increases the amount of dopamine produced by the body, dopamine agonists cause an increase in the number of receptors that pick up it. You can take such a drug instead of or in addition to levodopa.
- The two most common dopamine agonists are pramipexole and ropinirole.
- The main side effect of these drugs is daytime sleepiness, which can lead to involuntary dozing off.
- Dopaminergic agonists are also used to treat patients with Parkinson's disease or restless legs syndrome (RLS).
Step 3. Try using a herbal product:
Mucuna pruriens. It is a plant that by its nature contains levodopa, therefore, as in the case of drugs, it can induce an increase in dopamine in the brain. Look for a supplement that contains Mucuna pruriens extract at 15% levodopa and take 300 mg twice a day.
It is a good rule to always consult your doctor before taking any type of supplement, especially one like this whose effects are comparable to those of a drug
Step 4. Consider taking a Rhodiola rosea extract supplement
It is a plant that can improve dopamine activity in the brain. Try starting with a dose of 200 mg per day. You should look for a supplement that contains 2-3% rosavin and 0.8-1% salidroside. Take it once a day without exceeding the maximum dose of 600 mg.
- Consult your doctor before deciding to take Rhodiola rosea.
- Take the supplement 30 minutes before lunch. Do not take it in the afternoon or before dinner as it can induce insomnia.
