The neurotransmitter dopamine derives from the amino acid tyrosine, which breaks down in your body during digestion from protein in foods. Tyrosine works effectively to manufacture dopamine and other neurotransmitters, including epinephrine and norepinephrine, to boost mental alertness and energy. Dopamine plays a role in the pleasure and reward pathway in the brain, memory and motor coordination to support voluntary muscle activity.
Tyrosine Foods
Foods that contain tyrosine include chicken, turkey, fish, almonds, avocados, bananas, milk, cheese, yogurt, cottage cheese, soy products, lima beans, pumpkin seeds and sesame seeds. Fruits and vegetables, which contain antioxidants, may help dopamine when it is used by neurons to combat free radicals, which cause cell damage and age-related diseases, according to Integrative Psychiatry.
Amino Acid Process
When you consume protein foods, amino acids released from protein enter your bloodstream. The amino acids that make it to the brain can determine your moods and behavior. When tyrosine crosses the barrier from the bloodstream to the brain, it increases production of dopamine and other energy-inducing neurotransmitters, the Franklin Institute explains.
Tyrosine Vs. Tryptophan
Tryptophan, another amino acid, produces the opposite effect of tyrosine's mental and physical energy boosts. Tryptophan converts into the neurotransmitter serotonin in the brain. Serotonin brings about calming effects and improves sleep. Carbohydrates, such as whole-grain bread, pasta and cereal, boost tryptophan by releasing insulin into the bloodstream. Insulin clears away tyrosine and other amino acids, while leaving tryptophan alone to travel to the brain, according to Middle Tennessee State University. In order to keep your dopamine levels high, you need to eat high-protein foods to release more tyrosine in your body.
Deficiencies
Dopamine incites your interest, motivation and drive, usually bringing about a positive state of emotion. The neurotransmitter helps when you need to overcome mental and physical tasks. Low dopamine levels can result in poor concentration, lack of energy and motivation or difficulty in completing tasks. Deficiencies in tyrosine may result in low blood pressure, underactive thyroid and low body temperature. Stress, poor nutrition, caffeine, alcohol, sugar, saturated fats, refined foods and cholesterol can deplete dopamine levels. Antidepressants, poor sleep and drug use can interfere with dopamine activity in the brain, according to Integrative Psychiatry.
Effective and Ineffective Uses
People with depression often have low levels of tyrosine, so it was thought that tyrosine therapy could improve the condition, but research has not shown tyrosine to be effective in treatment, according to the University of Maryland Medical Center. Some athletes use tyrosine supplements to boost their performance, but research on its effectiveness remains inconclusive. Tyrosine may help with mental alertness following sleep deprivation, but research continues.
