How to increase dopamine naturally? There is an amino acid called tyrosine that is responsible for the production of dopamine. So, you can increase your dopamine levels by consuming high quality protein foods. Tyrosine and phenylalanine are amino acids that are found in high protein rich foods such as turkey, beef, eggs, soy, legumes, etc. What you eat and how much you eat will always play a factor in the amount of dopamine your body can produce.
Research studies have shown when tyrosine and phenylalanine are eliminated from your diet that dopamine levels can be depleted. Studies also show that high to low intakes of amino acids will dictate the amount of dopamine levels in your body. So amino acids play a huge significant part in the levels of dopamine in your body.
How to increase dopamine naturally? Photo credit: iStock-Anastasia Usenko
There have been some animal research studies that have shown that consuming saturated fats can potentially disrupt dopamine signaling in the brain if consumed in large amounts. It is important to understand that these studies have only been done on rats but provide some promising data. The types of saturated fats can be palm oil, coconut oil, animal fat, butter, etc.
Exercise is known to increase dopamine and endorphin levels as well as improve your mood. Research studies have shown improvements in mood in as little as 10 minutes of aerobic activity. And as high as 20 minutes of aerobic activity.
There was a 3-month study that was done on humans where they performed 1 hour of yoga 6 days a week significantly increased their dopamine levels. Getting a good night’s rest can help regulate your body’s natural dopamine rhythm levels.
A small 2011 study showed that listening to music can increase dopamine levels by 9%. Have you ever heard of the saying that when the sun comes up, I feel happier? Well, the reason why some people feel that way is there are studies that show that when we are exposed to sunlight it will activate our dopamine receptors.
A study was done on 68 healthy adults, and it found that those who received the most sun exposure had the highest amount of dopamine receptors in the reward and movement regions of the brain.
Taking dietary supplements and minerals has been linked to increasing dopamine levels. And those minerals and supplements are iron, niacin, folate, Vitamin B6, Vitamin D, curcumin, magnesium, oregano extract, green tea, etc.
The Bottom Line is diet and exercise and getting enough sleep will always play a factor in increasing your dopamine levels naturally.
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