Nutrients Needed To Make Dopamine

Neurotransmitters are chemicals that allow brain cells to communicate with each other. The proper balance of neurotransmitters is necessary for health and well-being. Neurotransmitters such as dopamine are produced from amino acids, the building blocks of protein. Specifically, dopamine is produced from the amino acids L-phenylalanine or L-tyrosine. Eating adequate protein in your diet will keep dopamine at a healthy level in your brain.

Dopamine

The neurotransmitter dopamine is intricately involved with how your brain senses rewards and identifies information worth learning. Dopamine is also necessary for the control of voluntary action, such as movement, and decision making. The death of cells that produce dopamine is associated with neurodegenerative diseases such as Parkinson's disease. Altered levels of dopamine may also contribute to addiction to drugs, according to the book "Principles of Neural Science, 4th Edition."

Amino Acids

Dopamine and many other neurotransmitters originate with the essential amino acid L-phenylalanine. Enzymes in your brain convert L-phenylalanine into the nonessential amino acid L-tyrosine. L-tyrosine is used to produce L-dopa, a precursor to dopamine. Before they reach the brain, amino acids must circulate through the blood. If the demand for amino acids throughout the body is not met, the amino acids are absorbed before they can reach the brain, slowing production of neurotransmitters.

Protein in Foods

Protein found in meat, fish, dairy, eggs, quinoa and soybeans is complete, containing all nine essential amino acids, including L-phenylalanine. Vegetables, beans, legumes, nuts, seeds and grains also contain significant amounts of protein, although they do not contain all essential amino acids. However, all of these sources contain the amino acid L-phenylalanine, needed to produce dopamine and other neurotransmitters.

Daily Intake

The recommendations for daily protein intake vary widely among experts. It is necessary to get 0.8 g of protein per kilogram of body weight per day to replenish damaged protein in your body. However, as noted in an April 2006 review in the "International Journal of Sport Nutrition and Exercise Metabolism," this amount does not take into account protein burned for energy. The authors suggest an intake of 2 g of protein per kilogram of body weight per day, especially for active individuals. Professional nutritionist John Berardi, Ph.D., recommends that women consume 20 to 30 g of protein per meal and men, 40 to 60 g of protein per meal. See your doctor or a licensed dietitian to determine your specific intake requirements.