Dopamine, the “Feel-Good” Neurotransmitter
Dopamine is known as the “feel-good” neurotransmitter. It’s a chemical that sends messages in the brain. It gets released during pleasurable activities like eating foods we love or having sex. (1, 2)
When dopamine is released in large amounts, it causes feelings of satisfaction and pleasure as a reward for specific behaviors. This causes us to repeat those behaviors to feel that satisfaction again. (1, 2)
Dopamine boosts motivation, mood, memory, and attention. It’s also involved in regulating emotional responses, learning, and body movement. (1, 2)
But when dopamine levels drop too low, it can cause decreased motivation and enjoyment of the things people usually love. The nervous system generally does a good job of regulating dopamine. However, there are some ways you can increase the dopamine in your brain. (1, 2)
7 Ways to Increase the Dopamine in Your Brain
1. Exercise regularly.
Exercising is a tried-and-true way to improve your mood. That can’t only be attributed to an increase in dopamine because exercise famously boosts endorphins, which will also raise your mood. However, there is some research that suggests that regular exercise boosts dopamine levels, though more research is needed to explore it. (1, 2)
Try exercising for at least 20 minutes a day. Whether you’re walking, running, practicing yoga, or playing a sport with friends, getting in at least 20 minutes of movement will do wonders for your mood. (2)
2. Get enough sleep.
Dopamine production takes place within the natural rhythm of sleeping at night and waking up in the morning. When this rhythm gets interrupted, dopamine production drops off. Lower levels of dopamine can cause poor coordination and concentration. (1, 2)
If you’re having a hard time getting a full night’s sleep, there are a few things you can try. Have a regular sleep schedule where you go to bed and wake up at the same times each day. Don’t use caffeine in the evening, get rid of artificial light and reduce noise in your bedroom, and only use your bedroom for sleeping. (2)
3. Spend time outside.
Getting enough sunlight is important for the production of dopamine and other neurotransmitters. Not getting enough sunlight, which is difficult for many during the winter months, can lead to feelings of sadness or depression. (2)
Try to spend time outside whenever the sun is out during periods of low sunshine. Use precautions like sunscreen to protect your skin. If sunlight isn’t available where you live for long periods of time, you may want to consider another solution, like a light therapy box. (2)
4. Eat foods rich in tyrosine.
An amino acid called tyrosine is important for the production of dopamine. Tyrosine is found in foods that are rich in protein, including (1, 2):
- meats
- fish
- dairy
- soy
- legumes
5. Avoid processed foods.
Processed foods, especially those high in saturated fat, can affect dopamine’s ability to send signals in the brain. Increasing too much saturated fat can lead to poor cognitive functioning and memory. It may also lead to increased inflammation in the body. Although you don’t need to cut out saturated fat entirely, it’s best to only consume it in limited quantities. (1, 2)
6. Increase your magnesium intake.
There’s evidence that when your magnesium levels are low, dopamine levels decrease, increasing your risk for depression. But increasing magnesium intake may boost dopamine levels and have antidepressant effects. (2)
You can increase the magnesium in your diet by eating seeds, nuts, soy, beans, and whole grains. If you’re unable to get enough magnesium from the food you eat, you may want to try taking a supplement. (1, 3)
7. Try meditating.
Regular mediation has long been connected to an improvement in both mental and physical health. Research now suggests that this improved wellbeing could be a result of increased dopamine levels after meditating. One study of eight meditation teachers found that their dopamine levels increased by 64% after an hour of meditation. (2)
While some people may find meditation intimidating, there are many ways to do it. You can meditate while sitting, standing, walking, or lying down. And there are many apps that can guide you through meditations starting at just a few minutes long. (2)
If you’re hoping to increase the dopamine in your brain, try any (or all!) of these seven tips. And all of them have the benefit of being healthy habits, so as you boost your dopamine levels, you’ll improve your general wellbeing as well!
