Dopamine is a neurotransmitter that helps your brain produce norepinephrine and epinephrine -- chemicals that create feelings of pleasure, relaxation and emotional well-being. Dopamine also contributes to your memory and motor skills. Without sufficient dopamine, you may experience depressive moods, low energy, headaches or lethargy. In addition to medical treatments, such as antidepressant medications, and physical activity, certain foods and nutrients can enhance dopamine production. If you experience symptoms of a dopamine deficiency, seek guidance from your doctor.
Fruits and Vegetables
Fruits and vegetables provide significant amounts of fiber and antioxidants, which help your body defend itself from infections and disease. Varieties such as lentils, beans, potatoes and bananas are rich sources of vitamin B6---a nutrient needed for dopamine production. Low levels of vitamin B6 have been linked with depression and migraine headaches, according to the Office of Dietary Supplements. Increasing your vitamin B6 intake may also help reduce depression associated with premenstrual syndrome. Other fruits and vegetables that provide vitamin B6 include spinach, kale, cauliflower, carrots, green peas, grapes, pineapple, tomatoes and asparagus.
Protein-Rich Foods
Protein supports lean tissue growth and repair, cognitive function and sustained fullness and energy between meals. Protein-rich foods, such as chicken, duck, eggs, cottage cheese, ricotta cheese, turkey, whole milk and yogurt, provide tyrosine---an amino acid that contributes to dopamine production. According to Eric R. Braverman, medical brain specialist and author of "The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain," a tyrosine-rich diet can help enhance your energy levels and reduce food cravings and symptoms of depression. Braverman suggests a high-protein, low-fat diet, which heightens your tyrosine consumption, for three days to see if your symptoms improve. Consume low-fat protein-rich foods, such as low-fat milk rather than whole milk and skinless poultry rather than red meat, most often to keep your saturated fat intake modest.
Complex Carbohydrates
Complex carbohydrates provide numerous nutritional benefits, including rich amounts of B-vitamins and modest amounts of tyrosine. Complex carbohydrates also have a mild impact on blood sugar levels, which can further enhance your moods and energy. Restricting carbohydrates severely, on the other hand, can lead to dopamine deficiencies and depression. Braverman recommends incorporating wheat germ, a rich source of tyrosine, into your diet regularly for improved dopamine production and mood balance. Fortified whole-grain cold cereals, old-fashioned and instant oatmeal, granola, bran flakes, raisin bran, 100 percent whole-grain breads and low-fat bran muffins provide significant amounts of vitamin B6.
References
- Office of Dietary Supplements: Vitamin B6 Fact Sheet
- "The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain"; Eric R. Braverman, M.D.; 2005
