Dopamine is a chemical in your brain that plays a role in the regulation of cognition, memory, motivation, mood, attention, and learning. It also aids in decision making and sleep regulation
Under normal circumstances, dopamine production is managed effectively by your body’s nervous system. However, there are various lifestyle factors and medical conditions that can cause dopamine levels to plummet.
Symptoms of low dopamine levels include loss of pleasure in things that you once found enjoyable, lack of motivation and apathy.
Here are 12 dopamine supplements to boost your mood.
1. Probiotics
Probiotics are live microorganisms that line your digestive tract. They help your body function properly. Also known as the good gut bacteria, probiotics not only benefit gut health but may also prevent or treat various health problems, including mood disorders. In fact, while harmful gut bacteria have been shown to decrease dopamine production, probiotics can increase it, which may boost mood. Several rat studies have shown increased dopamine production and improved mood and anxiety with probiotic supplements.. Additionally, one study in people with irritable bowel syndrome (IBS) found that those who received probiotic supplements had a reduction in depressive symptoms, compared to those who received a placebo.
2. Mucuna Pruriens
Mucuna pruriens is a type of tropical bean native to parts of Africa, India, and Southern China. These beans are often processed into a dried powder and sold as dietary supplements. The most significant compound found in Mucuna pruriens is an amino acid called levodopa (L-dopa). L-dopa is needed for your brain to produce dopamine. Research has shown that Mucuna pruriens helps boost dopamine levels in humans, particularly those with Parkinson’s disease, a nervous system disorder that affects movement and is caused by a dopamine deficiency.
3. Ginkgo Biloba
Ginkgo biloba is a plant native to China that has been used for hundreds of years as a remedy for various health conditions. Although research is inconsistent, ginkgo supplements may improve mental performance, brain function and mood in certain people Some studies have found that supplementing with Ginkgo biloba in the long term increased dopamine levels in rats, which helped improve cognitive function, memory, and motivation.
4. Curcumin
Curcumin is the active ingredient in turmeric. Curcumin comes in capsule, tea, extract, and powdered forms. It’s thought to have antidepressant effects, as it increases the release of dopamine. One small, controlled study found that taking 1 gram of curcumin had similar effects as that of Prozac on improving mood in people with major depressive disorder (MDD).
5. Oregano Oil
Oregano oil has various antioxidant and antibacterial properties that are likely due to its active ingredient, carvacrol. One study showed that ingesting carvacrol promoted dopamine production and provided antidepressant effects in mice as a result. Another study in mice found that oregano extract supplements inhibited the deterioration of dopamine and induced positive behavioural effects.
6. Magnesium
Magnesium plays a vital role in keeping your body and mind healthy. Magnesium and its antidepressant qualities are still not fully understood, but there is evidence that magnesium deficiency may contribute to decreased dopamine levels and an increased risk of depression.
One study showed that supplementing with magnesium boosted dopamine levels and produced antidepressant effects in mice.
7. Green Tea
Green tea has long been touted for its antioxidant properties and nutrient content. It also contains the amino acid L-theanine, which directly affects your brain. L-theanine can increase certain neurotransmitters in your brain, including dopamine. Multiple studies have shown that L-theanine increases dopamine production, thus causing an antidepressant effect and enhancing cognitive function.
8. Vitamin D
Vitamin D has many roles in your body, including the regulation of certain neurotransmitters like dopamine. One study showed decreased dopamine levels in vitamin-D-deprived mice and improved levels when supplementing with vitamin D3.
9. Fish Oil
Fish oil supplements primarily contain two types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Many studies have discovered that fish oil supplements have antidepressant effects and are linked to improved mental health when taken regularly.
10. Caffeine
Studies have found that caffeine can boost cognitive performance, including by enhancing the release of neurotransmitters, such as dopamine. It’s thought that caffeine improves brain function by increasing dopamine receptor levels in your brain. However, your body can develop a tolerance to caffeine, meaning it learns how to process increased amounts.
11. Ginseng
Ginseng has been used in traditional Chinese medicine since ancient times. Its root can be eaten raw or steamed, but it’s also available in other forms, such as tea, capsules, or pills. Studies have shown that ginseng may enhance brain skills, including mood, behaviour, and memory.
Further studies are needed to draw definite conclusions about the extent to which ginseng enhances dopamine production and brain function in humans.
12. Berberine
Berberine is an active component present in and extracted from certain plants and herbs. It has been used in traditional Chinese medicine for years and has recently gained popularity as a natural supplement. Several animal studies show that berberine increases dopamine levels and may help fight depression and anxiety.
Comments