How to Increase Dopamine Release

Exercise helps to increase dopamine levels.

Dopamine, a neurotransmitter produced by the brain, is involved in movement, mood and motivation, among other functions. Low dopamine levels play a role in the neurodegenerative disease Parkinson's as well as mood disorders such as depression. There are medications used to treat Parkinson's disease and depression that raise dopamine levels, but it's also possible to increase dopamine levels naturally through diet and lifestyle changes.

Instructions

1. Eat more protein and dairy-rich foods such as cottage cheese, chicken, turkey, lean red meat, milk, yogurt and low-fat cheeses of all types. Dopamine is synthesized from the amino acids tyrosine and phenylalanine. Eating foods rich in these amino acids helps the body make more dopamine.

2. Take B-complex vitamins. B vitamins, especially vitamin B6, are involved in dopamine synthesis. Vitamin B6 can be toxic in high doses, so get B vitamins by taking a B-complex supplement under the care of a doctor.

3. Exercise 30 minutes or more a day to increase dopamine levels. Take a brisk walk or jog daily to encourage the brain to produce dopamine naturally.

4. Get a massage. The power of touch stimulates dopamine production. Even less formal "touching" such as an affectionate hug temporarily raises dopamine levels. Get more hugs and massages to naturally increase dopamine levels.

5. Take a tyrosine or phenylalanine supplement. Tyrosine and phenylalanine are precursors to dopamine, so supplementing with them helps to boost dopamine levels.

Tips & Warnings

• See a doctor before trying to increase dopamine levels if you have Parkinson's disease.

• Don't take supplements to increase dopamine without talking to your doctor first.

References

• "Journal of Laboratory Clinical Medicine"; Increased Conjugated Dopamine in Plasma After Exercise Training; Bove AA, Dewey JD, Tyce GM; July 1984
• "Life Sciences"; Effects of Oral L-Tyrosine Administration on CSF Tyrosine and Homovacnillic Acid Levels in Patients with Parkinson's Disease; Growdon, Melamed, Hefti, Wurtman; March 1982