Dopamine is one of the brains neurotransmitters, or chemicals that transmit signals in the brain. If your dopamine levels are low, you may experience memory and attention troubles, depression and social anxiety. Dopamine levels are extremely imbalanced in cases of Parkinson's Disease and schizophrenia, according to the article "Neurotransmitters," by Dr. C. George Boeree. Natural methods for increasing dopamine include exercise, meditation, eating certain foods and taking supplements. Some prescription medications also increase dopamine levels. Consult your doctor about any health issues before trying home remedies to increase dopamine.
Step 1
Exercise to increase dopamine levels in the brain naturally. According to Dr Henry Emmons in "The Chemistry of Joy," regular, vigorous exercise can be just as effective for treating mood issues as medication and therapy. Emmons recommends 30 minutes of daily exercise, including aerobic exercise, for overall brain health. Weight training is especially helpful for increasing dopamine.
Step 2
Meditate to improve dopamine levels in the brain. According to a study published in "Cognitive Brain Research," successful meditation during yoga nidra increased dopamine release in the brain. According to Yoga Journal, yoga nidra is a total body relaxation technique that is growing in popularity in America. A yoga nidra class uses guided imagery and restorative yoga to gradually induce a deep state of meditation.
Step 3
Eat lean proteins, beans and vegetables to increase dopamine production in the brain. According to Emmons, eating lean beef, pork, turkey and chicken facilitate dopamine production. Eating cold water fish, wild game, bison and ostrich helps to produce dopamine. Other foods that increase dopamine are low-fat dairy products, fava beans, edamame, black beans, chick peas, lima beans, lentils, nuts and seeds. Leafy vegetables and green, yellow and red vegetables provide nutrients which indirectly facilitate dopamine production.
Step 4
Take L-phenylalanine or L-tyrosine for dopamine deficiency if your doctor approves. The brain converts L-phenylalanine to L-tyrosine, so do not take both simultaneously. Both supplements work to enhance dopamine and norepinephrine production. It is very important to consult with your doctor before taking these supplements as they can react adversely with psychiatric medications and other pharmaceuticals. Use caution taking L-phenylalanine or L-tyrosine if you have bipolar, as they can induce mania. Side effects include restlessness, anxiety, insomnia, stomach ache, headaches and hypertension.
Step 5
Ask your doctor about taking norepinephrine and dopamine reuptake inhibitors (NDRIs). According the the MayoClinic.com, the most common NDRI is bupropion, or Wellbutrin.
Tips and Warnings
- If you have a high stress lifestyle, poor dietary habits, drink alcohol or have addictions, medications and supplements tend to wear off over time. For lasting results, increase your dopamine levels naturally through diet and lifestyle changes, and only use supplements or medications when necessary and approved by a physician.
- Too much dopamine may cause negative physical, emotional and cognitive affects such as anger, irritability, upset stomach and insomnia, according to Emmons. Seek medical advice before taking supplements, starting an exercise program or beginning a new diet.
References
- General Psychology: Neurotransmitters
- "Chemistry of Joy"; Henry Emmons, MD; 2006
- Yoga Journal: In Need of Yoga Nidra
- "Cognitive Brain Research"; Increased Dopamine Tone During Meditation-Induced Change of Consciousness; Kjaer, Troels et al; 2002
- MayoClinic.com: Norepinehprine and Dopamine Reuptake Inhibitors
