Content

• To step
• Method 1 of 3: Increase your dopamine levels through your diet
• Method 2 of 3: Changing your lifestyle
• Method 3 of 3: Using medications and supplements
• Tips

The dopamine naturally produced by your brain makes you feel good, because your brain sees its release as a reward. For example, dopamine will be released in response to pleasurable activities such as eating or sex. You can make sure your dopamine levels are high enough by watching your diet and lifestyle, but medications can also help increase your dopamine levels. If you are concerned about your dopamine levels, ask your doctor for advice.

To step

Method 1 of 3: Increase your dopamine levels through your diet

1. Eat foods that are high in tyrosine. Your body needs the amino acid tyrosine to produce dopamine. This amino acid flows to your brain when it enters your body. In the brain, the neurons responsible for the release of dopamine convert tyrosine into dopamine. They do this with the help of other enzymes.
   • The foods that contain the highest amount of tyrosine include cheese, fish, meat, seeds, grains, dairy, beans, and soy.
   • You should be getting enough tyrosine if you are getting enough protein. To determine how much protein you need, multiply your weight in kilos by 0.8 grams. For example, if you weigh 68 pounds, you need 54 grams of protein.
   • For example, 120 grams of cottage cheese contains 14 grams of protein, while a serving of chicken the size of your palm contains about 19 grams of protein.
2. Eat foods that are high in protein to get your daily dose of phenylalanine. Tyrosine can also be partly produced by phenylalanine, so eating foods that contain a lot of this amino acid can help ensure you get enough tyrosine. This can also increase your dopamine levels. Meat, cheese and wheat germ are high in phenylalanine. Artificial sweeteners also contain this amino acid.
   • Eat at least 5 grams of phenylalanine per day. However, you can consume a maximum of 8 grams per day. 85 grams of cheese contains about 1 gram of phenylalanine. This applies to most types of cheese.
3. Get your daily dose of caffeine. Caffeine is one of the most important ways to get your body to use more dopamine. It doesn't make your body produce more dopamine, but it does make more receptors available to use the dopamine your body produces.
   • Drink or eat up to 300 mg of caffeine per day. The average cup of coffee contains about 100 mg.
   • Keep in mind that caffeine can cause feelings of depression and fatigue when the caffeine has left your body. This is usually about 6 hours after your caffeine intake. Try not to rely too much on a caffeine rush.

Method 2 of 3: Changing your lifestyle

1. Set goals and reward yourself when you achieve them. When you are about to receive a reward for reaching a goal, dopamine is released into your body. After setting a goal, think of small, concrete steps you can take. Every time you achieve part of your goal by taking a step, your brain will reward you with dopamine.
   • For example, your goal is to learn to paint. You can then come up with small goals like buying supplies, getting a workplace ready, and practicing painting for half an hour a day.
2. Spend more time in the sun to become more sensitive to dopamine. Sunlight likely plays a role in how many dopamine receptors are available to "capture" the dopamine. In other words, it doesn't increase your dopamine levels, but it causes your body to use a greater amount of dopamine. This has similar advantages.
   • It can help to sit in the sun for 5 to 10 minutes. For example, take a walk during your lunch break to expose your body to the sun.
3. Meditate if you want dopamine to be released in your body. Real meditation allows your body to relax so completely that you feel less inclined to do anything. In response, your body can release dopamine to stimulate you to take action. Try to meditate 2-3 times a day.
   • Even simple meditation techniques like deep breathing exercises can increase your dopamine levels. To take a deep breath, try to focus on your breathing. Inhale for 4 counts and then hold your breath for 4 counts. Then exhale for 4 counts. Repeat this step, concentrating fully on your breathing.
   • You can try a meditation app like Insight Timer, Calm or Headspace. You can choose guided meditation or non-guided meditation.
4. Try to be grateful. Gratitude is associated with the release of dopamine in the brain. The more grateful you are, the more likely your brain is to release dopamine. For example, one way to release dopamine is to be grateful for a good meal or something a friend has just done and express this gratitude.
   • You can also keep a gratitude journal where you write five things you are grateful for each day.

Method 3 of 3: Using medications and supplements

1. Take levodopa to increase the levels of dopamine in your brain. Levodopa is a so-called precursor of dopamine, because it means that it can be converted into dopamine in the brain. Using levodopa will make your body produce more dopamine.
   • Your doctor may prescribe this medicine if you have a condition such as Parkinson's disease or restless legs.
   • Side effects include nausea, vomiting, dry mouth, involuntary movements and dizziness. It can also cause hallucinations and confusion in some people.
2. Discuss a dopamine agonist to increase the amount of dopamine receptors. Levodopa causes your body to produce more dopamine, but a dopamine agonist increases the number of receptors that "capture" the dopamine. You can use this medicine instead of or in combination with levodopa.
   • The two dopamine agonists most commonly prescribed are pramipexole and ropinirole.
   • The main side effect of these drugs is daytime sleepiness. This allows you to fall asleep even without wanting to.
   • This drug is also used to treat Parkinson's disease and restless legs.
3. Use a velvet bean supplement. The velvet bean naturally contains levodopa. Like stronger prescription drugs, the velvet bean can increase the amount of dopamine in your brain. Look for a supplement with it Mucuna pruriensextract containing 15% L-dopa or levodopa. Take 300 mg of this extract twice a day.
   • Always talk to your doctor before taking any supplement, especially if it is a supplement that is very similar to a prescription drug.
4. Take a rose root supplement. Rose root, also called Rhodiola rosea called, increases dopamine activity in the brain. Start with a starting dose of 200 mg of a supplement containing it Rhodiola rosea-extract. Look for a supplement that contains 2-3% rosavin and 0.8-1% salidroside. Take this supplement once a day. The maximum dose is 600 mg per day.
   • Talk to your doctor before taking this supplement.
   • Take the supplement in the morning half an hour before a meal. It can cause insomnia if you take it too late in the day.

Tips

• Ask your doctor why you are experiencing low dopamine symptoms. The same symptoms can be caused by a lack of serotonin and vitamin D.