Dopamine and serotonin are neurotransmitters that are important in the modulation of mood, emotions, sleep and appetite. They play a key role in the etiology of depression and dopamine plays a key role in the development of addiction. Both serotonin and dopamine are essential to the development of the fetal brain and continue to have essential functioning in the adult brain all the way through death. You may be able to increase the amount of dopamine and serotonin through the foods you eat.
Omega-3 Fatty Acids
Omega-3 fatty acids are found in high-fat fish, such as tuna, salmon and mackerel, as well as flax seeds and soy products. According to Dr. Alan Logan, naturopathic medicine physician in a 2003 article in the "Alternative Medicine Review," omega-3 fatty acids have played a critical role in the functioning of the central nervous system and have been linked to neuropsychiatric disorders including depression. A link between omega-3 fatty acids and dopamine was found by researchers at the Department of Psychiatry in Japan and published in 2006. These researchers found that omega-3 fatty acids had an impact on the cascade of events in the brain that produce dopamine and a deficiency resulted in a decrease in dopamine production. Including foods high in omega-3 fatty acids in your weekly diet can help maintain normal levels of dopamine in your brain.
Folate
Folate is a water-soluble B vitamin that occurs naturally in green leafy vegetables, such as spinach and turnip greens, and in citrus fruits as well as dried beans and peas. In a study published in the "Journal of Clinical Psychiatry" in 2009, researchers from the Department of Psychiatry at Harvard Medical School found that this B vitamin was needed by the brain for the synthesis of serotonin and dopamine. The researchers evaluated previous studies that used folic acid supplementation to help reduce the residual symptoms in patients who suffered from depression. The bioavailability of the supplementation was dependent upon the individual's genetic structure and their particular use of medications or alcohol. The bioavailability of folate from food is generally more reliable.
Preferred Foods
This is a term used by scientists at the U.S. Department of Energy's Brookhaven National Laboratory to describe favorite foods. In their study published in May 2002, researchers using positron emission tomography brain scanning techniques measured the dopamine levels in volunteers who had been food deprived and only shown food, and not allowed to eat it. The subjects were also given Ritalin during the testing period. The results demonstrated that dopamine played a role in food motivation in the human brain and was released by the brain when it was stimulated by sight and smell of preferred foods. This research indicates that you can help to increase the amount of dopamine release in your brain by eating your favorite foods.
Proteins
During the breakdown of protein, one amino acid released is called tyrosine. This amino acid is an essential building block in the production of dopamine, norepinephrine and epinephrine, according to Middle Tennessee State University. The added production of these neurotransmitters can help improve levels of alertness and energy. Eating foods high in protein, such as fish, poultry, meat and eggs, will help release high amounts of tyrosine and, thus, increase the production of dopamine.
Carbohydrates
Carbohydrate-rich meals can increase serotonin levels in the body and brain, according to GoAskAlice! at Columbia University. However, manipulating your serotonin levels through food can be difficult because the food choices are not always healthy. For instance, simple carbohydrates, such as candy and sweets, have the highest impact, but the effect only lasts 1 to 2 hours. Complex carbohydrates, such as rice, potatoes and pasta, may increase levels, but is mediated by the protein in these foods, which can actually inhibit serotonin production. You can increase serotonin for short bursts of time such as trying to get to sleep at night. Try a small snack of carbohydrate rich foods, such as warm milk, to help increase the serotonin levels in the brain and increase your ability to relax and sleep.
References
- "Alternative Medicine Review": Neurobehavioral Aspects of Omega-3 Fatty Acids"; Alan Logan; 2003
- PubMed.gov:The N-3 Fatty Acids/Dopamine Hypothesis in Schizophrenia; K Ohara; August 2006
- PubMed.gov: Folate in Depression: Efficacy, Safety Differences in Formulations, and Clinical Issues; M Fava, D. Mischoulon; 2009
- Department of Energy's Brookhaven National Laboratory: New Food Addiction Link Found
- Middle Tennessee State University: Food, Mood and Neurotransmitters
- GoAskAlice!: Serotonin and Foods?
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