The Dopamine Diet: 10 Foods that Increase Dopamine Levels Naturally

Are you constantly feeling tired and lacking motivation on a day to day basis? Well you may need to start eating foods that will increase dopamine levels. You may wonder what foods increase dopamine levels and how do you boost your dopamine levels and you have come to the right place to find some answers.

Dopamine is something you have probably heard before, but do you really know what dopamine is and the effects that it has on us? There is a huge relationship between your mood and your food. A boost in your dopamine levels may be all you need to jump out of your bed feeling more energized and motivated! So dope right?

So what exactly  is Dopamine and what role does it play in your overall health?

Dopamine is a combined hormone and neurotransmitter, meaning it acts like a hormone but instead of traveling in the blood it travels in the nervous system.  It has an effect of giving you pleasure, it’s a feel good hormone that gives you vitality. The heightened pleasure feeling you may experience after you eat something is coming from dopamine. 

It is often under looked, but serves an important role in helping with energy levels, mood, cravings and so much more.

Keep reading to learn more about causes of low dopamine, signs of low dopamine levels and 10 foods that boost dopamine naturally! 

Signs of Low Dopamine 

Because dopamine plays a role in so many key brain functions, symptoms of low dopamine vary and are widespread. So how do you know if you are low on dopamine? Are you feeling tired, unmotivated and depressed? You may be deficient in dopamine. Here are some other signs that you may be deficient in dopamine and may need a boost!

• Fatigue, sluggishness
• Mood issues (depression, anxiety)
• Cold feet
• Cravings for sugary foods
• Lack of desire or motivation
• Constipation
• Body aches and pains
• Inability to feel pleasure or pain 
• Difficulty concentrating

Causes of Low Dopamine

Now that you know what the symptoms are, it’s important to figure out the cause as there are a number of factors that are responsible for low levels of dopamine. Below are some causes of low dopamine 

• stress
• Excessive caffeine intake
• Obesity
• Drug Use
• Poor diet(diet high sugar,processed foods) 
• Alcohol
• Health conditions
• Parkinson’s disease
• Low stomach acid (if you have heartburn, indigestion, acid reflux) 

Good news is that simple dietary habits can boost your dopamine levels and make you feel better than ever!

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10 Foods that Boost Dopamine

Don’t overwhelm yourself by thinking you have to change your entire diet and purge everything in your pantry to boost your dopamine levels. Simply incorporating certain foods daily into your diet will go a long way. Some of the best choices are foods that contain tyrosine,an amino acid that helps to synthesize dopamine. While you cannot actually get dopamine directly from foods, you can eat the nutrients needed for your body to make dopamine, one of which is tyrosine which plays a critical role in production of dopamine. So without further ado here is a list of 10 delicious foods that help boost dopamine naturally. 

1. Eggs

Eggs are an important source of tyrosine which is a precursor to making dopamine. Not only are eggs rich in tyrosine, eggs contain 9 essential amino acids which are essential for body development. 

2. Sauerkraut

Sauerkraut helps feed the healthy bacteria which live in the gut and digestive system. Studies show that having these healthy bacteria called probiotics boost dopamine levels in the brain and gut. Increasing your intake of fermented foods such as natural sugar free yogurts, kefir and kimchi will also help with anxiety and stress. 

Pro-Tip

Save money and make your own batch of sauerkraut at home. It really is not complicated and is super simple.

How To Make Homemade Sauerkraut in a Mason Jar

Get the Mason Jars here 

3. Green Tea

Green tea contains L-theanine which is an amino acid proven to increase levels of dopamine naturally. Drink green tea daily and swap out the cup of coffee for a cup of green tea. 

4. Pumpkin Seeds

Pumpkin seeds are a  nutritional powerhouse and contain high levels of magnesium  and tyrosine which are essential for boosting dopamine levels

5. Avocados

Avocados are just so versatile and so delicious. They are rich in potassium and folate which work together to boost dopamine in the brain. Make some crispy avocado tacos or baked eggs in avocado and experience of the dopamine boost after.

6. Kombucha

Kombucha is a tasty fizzling fermented drink that provides healthy probiotics and is rich in b- vitamins. Gut health is essential for producing neurotransmitters like dopamine. Without proper gut health essential neurotransmitters cannot be produced.

7.Nutritional Yeast

This one may not sound appetizing however it is such a simple addition to add to nearly anything.  Nutritional yeast is yet another nutritional powerhouse rich in B vitamins and plenty of amino acids  which all aid in the synthesis in dopamine. Sprinkle it on top of salads, or avocado toast, or your spaghetti. It taste wonderful!

My personal favorite brand of nutritional yeast that will last you a while:

8.Dark Chocolate

Craving something sweet? Grab some dark chocolate and increase your dopamine levels! Chocolate contains small amounts of a compound called phenylethylamine, which stimulates your brain cells to release dopamine.

Or alternatively brew yourself some warm hot chocolate with my favorite hot cocoa mix.

9. Raw Leafy Green Vegetables 

Eating more raw green vegetables like kale, spinach and broccoli are a great way to boost overall health and increase your dopamine levels as they are rich in b vitamins and tyrosine. 

10. Meats and Fish 

Meats and fish contain essential amino acids like tyrosine that are a precursor to creating dopamine. Protein-rich foods such as fish, poultry, red meat are best for someone who needs to raise dopamine levels, and research shows they can even provide a short-term boost in 10 to 30 minutes.

So now that you have gained some knowledge on what to eat to boost dopamine, I hope you take advantage and reap all the benefits of dopamine. It is worth saying it’s best to modify your diet and lifestyle for you to see and feel any real change. Pair a healthy diet with adequate sleep and exercise and you will be ready for whatever life throws at you.