What is dopamine?

What does dopamine do?

Dopamine is a chemical messenger (a ‘neurotransmitter’) that transmits signals in the brain’s nerve cells and the rest of our bodies. It is produced in several areas of the brain, including the substantia nigra and the ventral tegmental area. Dopamine is made in two places – our brain’s hypothalamus produces it as a neurohormone, and our adrenal glands also make this as a hormone (at the top of each kidney). Dopamine is involved in key functions for:

• Reward/pleasure: Dopamine is central to the brain’s reward system. It is released when we experience something pleasurable, reinforcing behaviours that are beneficial for survival, such as eating, socialising, and reproducing.
• Motivation and goal-directed behaviour: Dopamine helps us decide if a goal is worth the effort, and drives us to pursue goals. It motivates us to take action to obtain something desirable, such as completing a task to receive a reward.
• Mood regulation: Dopamine levels influence mood and emotional responses. Balanced dopamine levels contribute to feelings of well-being and happiness, while imbalances can lead to difficulties in regulating mood.
• Attention/focus: Dopamine plays a role in cognitive functions such as attention, focus, and learning. It helps the brain filter relevant information and maintain concentration. Deficits in dopamine have been linked to Attention Deficit Hyperactivity Disorder (ADHD).
• Movement: Dopamine is essential for coordinating smooth, controlled movements. A deficiency in dopamine, particularly in the substantia nigra, is linked to movement disorders such as Parkinson’s disease. There are also links with restless legs syndrome.

How can dopamine affect mental health?

Dopamine can have a significant impact on our mental health. Imbalances in dopamine levels may contribute to various mood and behavioural difficulties including:

• Depression: Low levels of dopamine are associated with symptoms of depression, such as lack of motivation, reduced pleasure in activities, and fatigue. The brain’s reward system becomes less responsive, making it difficult to experience joy.
• Anxiety: Although dopamine is primarily linked to reward and pleasure, an imbalance can also affect anxiety levels. Excessive dopamine activity in certain brain regions might contribute to heightened anxiety such as social anxiety and obsessive compulsive disorder.
• Addiction: Dopamine is heavily involved in the development of addictive behaviours. Substances such as drugs, alcohol, and even certain behaviours like gambling increase dopamine levels, creating a strong desire to repeat those activities to experience the same pleasure.
• Attention-deficit/hyperactivity disorder (ADHD): ADHD has been linked to lower dopamine levels in the brain. Insufficient dopamine activity may lead to difficulties with focus/attention, impulse control and weight gain.
• Complex mental health difficulties: Altered dopamine levels have been linked to psychosis symptoms in Schizophrenia, and manic episodes in Bipolar disorder.

How is dopamine linked to weight?

Dopamine can influence our eating behaviours and weight through its role in the brain’s reward system. High-calorie, sugary, or fatty foods can trigger a significant release of dopamine (as well as natural opioids), which provides a temporary feeling of pleasure. This can lead to cravings and overeating as the brain seeks to repeat the rewarding experience. If dopamine levels are consistently low, people may repeatedly turn to food for comfort and binge eat, using eating to boost dopamine and temporarily improve their mood. This can then contribute to weight gain. Finally, dopamine imbalances can disrupt normal metabolic processes, potentially leading to weight gain or difficulty losing weight leading to obesity.

How do I know if I have a dopamine deficiency or too much dopamine?

As dopamine is a hormone, the levels can be tested in our urine or blood to see if they are within the normal range. However, these tests are usually only done as part of a series of tests when diagnosing a health condition. Symptoms can overlap with other conditions so can be hard to clarify on their own, but some signs that may indicate an imbalance are:

• Signs of too little dopamine: depression and not feeling pleasure, mood swings, excessive fatigue, constipation, chronic pain, low motivation and difficulty focusing (‘brain fog’), craving sugar, caffeine or other stimulants.
• Signs of too much dopamine: restless with lots of energy, difficulty sleeping, feeling shaky or tremors, increased anxiety or paranoia, impulsive or risky behaviours.

If you suspect a dopamine imbalance, do consult with a doctor for a diagnosis and treatment.

How can I increase my dopamine levels?

Whilst more research is needed to explore the effects of food on neurotransmitters including dopamine, there are natural ways which may increase dopamine production and improve overall well-being. These include:

• Diet: Certain foods can help boost dopamine production. (see the ‘Dopamine Diet’) These include:
• Protein-rich foods: e.g. eggs, chicken, pumpkin seeds and legumes contain amino acids like tyrosine, which are precursors to dopamine.
• Omega-3 fatty acids: e.g. fatty fish, walnuts, and flaxseeds, omega-3s support brain health and dopamine production.
• Fruits and vegetables: e.g. apples, spinach, peas, green leafy veg and beets contain antioxidants that protect dopamine-producing neurons. Bananas, plantain and avocados are particularly good natural sources.
• Exercise: Regular physical activity stimulates the release of dopamine. Activities like aerobic exercise, yoga, and even dancing can elevate dopamine levels and improve mood.
• Sunlight exposure: Spending time in natural sunlight can increase dopamine levels, as sunlight exposure helps the body produce vitamin D, which is linked to dopamine regulation.
• Mindfulness, meditation/yoga: Mindfulness practices can help increase dopamine by reducing stress and promoting a positive mental state, increasing dopamine production.
• Adequate sleep: Quality sleep is essential for dopamine regulation. Poor sleep can reduce dopamine receptor sensitivity, leading to lower dopamine levels.
• Activities that create happy or relaxed feelings: These may encourage dopamine production, such as being out in nature, exercise, spending time with pets, or other hobbies you enjoy.

Can I take dopamine supplements?

Whilst dopamine ‘supplements’ don’t contain the actual neurotransmitter, they usually contain supplements that support the stimulation of dopamine production in the brain, or enhance its effects by helping your body to use it more efficiently (‘reabsorption’).

Supplements which can support this include:

• L-Tyrosine: This amino acid is a building block for dopamine and can help increase dopamine levels naturally.
• Magnesium: Again this is involved in producing dopamine.
• Mucuna Pruriens: Known as the ‘velvet bean’, this herbal supplement contains L-DOPA, a building block for dopamine, and can support dopamine production.
• Vitamin D: Vitamin D supports dopamine regulation, as vitamin D ‘s receptors are present in areas of the brain where dopamine is produced.
• Probiotics: Gut health is linked to dopamine production, and taking probiotics can support a healthy gut microbiome, potentially boosting dopamine levels.

So, is dopamine important for health?

Dopamine plays a key role in our mood, motivation, reward, and overall mental and physical health. Imbalances in dopamine levels can lead to various mental health issues and can also affect weight regulation. Understanding the signs of dopamine deficiency or excess, along with natural ways to increase dopamine, can help you maintain a healthy balance. Taking steps to regulate dopamine levels can enhance your mental well-being and improve your motivation.

Please note: Supplements do interact with each other so it is important to talk to a healthcare provider if you are taking other medications or have other health conditions. While supplements can support dopamine production, you should consult with a healthcare professional before starting any treatment plan.

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Dr Laura Keyes is a Clinical Psychologist with a wealth of experience supporting young people and adults. Laura worked in the NHS for several years before setting up her private practice to support people local to Bedfordshire, Dr Laura Keyes & Associates Ltd. Laura is passionate about normalising help seeking and supporting people to understand and improve their mental health and maintain a healthy work/life balance. Laura also assesses and supports people with Autism and ADHD. She is registered with the Health Care Professions Council HCPC).

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