Oregano oil can act as an antidepressant by increasing dopamine. It keeps dopamine recirculating and prevents its breakdown. Oregano oil has a positive effect on brainwave patterns. Test subjects took oregano oil for five days and then had their EEGs recorded to measure changes in brainwave patterns. The alpha brainwave state is associated with relaxation and reflection, while the beta state increases alertness, active thinking, and focus.
Kava Piper methysticum is a traditional non-alcoholic ceremonial drink of the South Pacific. Reported kava benefits include an increase in overall well-being, cheerfulness, and sleep quality, and a reduction in stress.
It works as well as prescription anti-anxiety medications mainly by boosting levels of the relaxing brain chemical GABA. But kava also increases dopamine which is believed to be responsible for the feelings of euphoria. A single dose of kava has been shown to significantly increase brain levels of dopamine for up to 8 hours.
The ingredients in this group of supplements are extracted or synthesized from natural compounds. Curcumin is the main active ingredient in the Indian spice turmeric Curcuma longa. Curcumin increases both dopamine and serotonin , two brain chemicals linked to depression. Studies have found it to be as effective as Prozac for treating major depressive disorder. Unlike many other substances, curcumin is safe to take along with antidepressant medications. If you decide to try a curcumin supplement, look for one that has taken steps to enhance bioavailability, typically the addition of piperine.
Note that there are pros and cons to taking curcumin supplements versus consuming turmeric as a spice or as a tea.
Berberine is a compound that can be extracted from many herbs including goldenseal, California poppy, and barberry. Berberine supplements have been found to increase dopamine concentrations in some areas of the brain.
Resveratrol mitigates these swings in dopamine and so may help substance abusers by reducing their desire for addictive substances. Others he recommends are alpha-lipoic acid, selenium, and N-acetyl cysteine NAC which all work by increasing levels of the master antioxidant glutathione.
It is of little value since glutathione is broken down in the stomach before it gets absorbed. It was first developed for stroke victims and was originally available by prescription only. Citicoline works by increasing energy to the brain, protecting it from aging and toxins, and increasing levels of both dopamine and acetylcholine, the neurotransmitter most associated with memory and learning.
Besides raising dopamine levels, citicoline also increases the number of dopamine receptors in the brain. Phosphatidylserine PS is a naturally occurring fat found in high concentrations in the brain.
Phosphatidylserine increases dopamine levels to help with memory, concentration, learning, and the symptoms of ADHD. In fact, the FDA has granted phosphatidylserine manufacturers the unprecedented right to make these qualified claims on the bottle label and in their marketing materials:.
It also normalizes levels of cortisol to reduce the wear and tear of stress. You can get phosphatidylserine from food, but it occurs mainly in foods few people care to eat, such as cow brains and chicken hearts.
But no supplement formulated to increase dopamine can take the place of missing essential nutrients. You will give any dopamine-boosting supplement you take a better chance to work by simultaneously addressing these basic nutritional needs. Deficiencies of vitamin D , magnesium , and omega-3 essential fatty acids are surprisingly common, and each can contribute to dopamine deficiency. One omega-3, DHA docosahexaenoic acid , may be the single most important nutrient you can take for brain health throughout all stages of life.
It facilitates neurotransmitter activity and increases the number of neurotransmitter receptors, allowing the brain to optimize its use of mood-boosting brain chemicals, including dopamine. Many people with low dopamine levels self-medicate with caffeine, and this is not necessarily a bad thing. This article explains how to…. Experts say mushrooms contain a number of nutrients, including potassium and B vitamins, that can boost physical as well as mental health.
Health Conditions Discover Plan Connect. Mental Health. Dopamine is an important chemical messenger in the brain that has many functions. Here are the top 10 ways to increase dopamine levels naturally. Share on Pinterest. Eat Lots of Protein. Proteins are made up of smaller building blocks called amino acids. One amino acid called tyrosine plays a critical role in the production of dopamine. Summary Dopamine is produced from the amino acids tyrosine and phenylalanine, both of which can be obtained from protein-rich foods.
Eat Less Saturated Fat. So far, these studies have only been conducted in rats, but the results are intriguing. Summary Animal studies have found that diets high in saturated fat can reduce dopamine signaling in the brain, leading to a blunted reward response. Consume Probiotics. Summary Probiotic supplements have been linked to improved mood in humans and animals, but more research is needed to determine the exact role dopamine plays. Eat Velvet Beans. Keep in mind that velvet beans are toxic in high amounts.
Make sure to follow dosage recommendations on the product label. Summary Velvet beans are natural sources of L-dopa, a precursor molecule to dopamine.
Exercise Often. However, these results have not been consistently replicated in humans. Summary Exercise can improve mood and may boost dopamine levels when performed regularly. Get Enough Sleep. When dopamine is released in the brain, it creates feelings of alertness and wakefulness. However, lack of sleep appears to disrupt these natural rhythms. Summary Lack of sleep can reduce dopamine sensitivity in the brain, resulting in excessive feelings of sleepiness.
Listen to Music. Listening to music can be a fun way to stimulate dopamine release in the brain. Summary Listening to your favorite instrumental music may boost your dopamine levels.
New research has found that these benefits may be due to increased dopamine levels in the brain. Get Enough Sunlight. Consider Supplements. Summary Having adequate levels of iron, niacin, folate and vitamin B6 is important for dopamine production. The Bottom Line. Read this next. What Is Dopamine Deficiency Syndrome? Medically reviewed by Alana Biggers, M. Healthy Fats vs. The overall health benefits of meditation have been demonstrated through hundreds of research studies. Many of those have shown that meditation increases dopamine leading to improved focus and concentration.
Check out Dr. Get a massage. It has long been suggested that one way to keep dopamine levels high is to avoid stress, which is nearly impossible in this day and age. This includes setting aside time before bed away from the computer or TV screen. Sleep helps all the cells in the body repair and renew. It gives the brain a chance to wash away toxins that build up during the day and helps keep the nerve cell connections and pathways active and constantly self-renewing.
Lack of sleep has been shown to reduce concentrations of neurotransmitters, including dopamine, and their receptors. Listen to music. It is no surprise that listening to calming music can increase pleasurable feelings, improve mood, reduce stress, and help with focus and concentration. Research has demonstrated that much of this is achieved due to an increase in dopamine levels. Ashwagandha, rhodiola, and panax ginseng are combined with decaffeinated green tea and choline to promote improved focus and increased energy while enhancing endurance and stamina.
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