A drop in the "happiness hormone," known as dopamine, is linked to a number of conditions, including restless legs syndrome, ADHD, and depression.
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Its most notable symptoms of deficiency include: chronic constipation, long-term pain, difficulty swallowing, insomnia, fatigue, brain fog, tremors, impulsivity, and low mood, according to a report published by Al Arabiya.net, citing Health.com.
How Do You Know If Your Dopamine Levels Are Low?
Doctors don't routinely test for dopamine, but it can be measured through a urine or blood test that checks catecholamines, dopamine, adrenaline, and noradrenaline. These tests are typically used to diagnose rare tumors or support the diagnosis of conditions like Parkinson's disease, and aren't a standalone diagnostic tool. Here are nine effective ways to naturally boost dopamine levels:
Adjust your diet: Eat foods rich in tyrosine, an amino acid the body needs to produce dopamine, such as cheese, soybeans, meat, fish, chicken, nuts, eggs, dairy products, and whole grains. Some types of beans, like fava beans, also contain L-DOPA, a direct precursor to dopamine, which is especially helpful for Parkinson's patients. Bananas and avocados, meanwhile, are natural sources of dopamine itself.
Consider supplements: A study found vitamin D3 raised dopamine levels in children with ADHD. Curcumin, oregano extract, and green tea supplements have also been linked to higher dopamine levels, along with vitamins like niacin, folic acid, and B6, which are essential for its production. Always consult your doctor before starting any supplement.
Get physical activity: A three-month study found that practicing yoga for an hour a day, six days a week, significantly raised dopamine levels.
Practice meditation: Focused-attention meditation activates the striatum, a key part of the brain's dopamine system, boosting its production.
Connect socially: Interacting with others stimulates the release of oxytocin, which in turn triggers dopamine release in the brain.
Prioritize sleep: A study found that forced sleep deprivation significantly depletes dopamine receptors in the brain by the following morning, so regular sleep helps maintain normal dopamine levels.
Get sunlight: A study of 68 adults found that those with the most sun exposure had the highest number of dopamine receptors in the brain.
Listen to music: Listening to your favorite music increases activity in the brain's reward regions, which are rich in dopamine receptors, and can even help Parkinson's patients improve fine motor control.
Medications: These include drugs like Ritalin, used for ADHD; levodopa, which converts to dopamine in the brain to treat the motor symptoms of Parkinson's disease; MAO inhibitors, used for certain types of depression; and dopamine agonists, which mimic dopamine's effects without actually raising its levels.
