Some supplements and natural ingredients, including probiotics and curcumin, can help improve dopamine levels and mood.
Dopamine is a chemical in the brain that plays a role in regulating cognition, memory, motivation, mood, attention and learning.
It also helps in the decision -making process and in sleep regulation.
In normal circumstances, dopamine production is effectively managed by the nervous system of your body. However, there are various lifestyle factors and medical conditions that can cause dopamine levels to fall.
The symptoms of low dopamine levels include the loss of pleasure in the things you have once found fun, lack of motivation and apathy.
Here are 12 supplements for dopamine to increase your mood.
1. Probiotics:
Probiotics are live microorganisms that flank your digestive tract. They help your body function properly.
Also known as intestinal bacteria, probiotics not only benefits for intestinal health, but can also prevent or treat various health problems, including mood disorders.
In fact, while harmful intestinal bacteria has been shown to decrease dopamine production, probiotics have the ability to increase them, which can increase mood.
Several rat studies have shown an increase in dopamine production and an improvement in mood and anxiety with probiotic supplements.
In addition, a study on people with irritable intestine syndrome (IBS) discovered that those who received probiotic supplements had a reduction in depressive symptoms, compared to those who received a placebo.
While probiotic research is quickly evolving, further studies are needed to fully understand the effect of probiotics on mood and dopamine production.
You can add probiotics to your diet by consuming fermented food products, such as yogurt or kefir, or taking a food supplement.
2. Mucuna pruriens:
Mucuna pruriens is a type of tropical bean originally from parts of Africa, India and southern China.
These beans are often transformed into dry powder and sold as food supplements.
The most significant compound present in the Mucuna Pruriens is an amino acid called Levodopa (L-Dopa). L-dopa is necessary for the brain to produce dopamine.
Research has shown that Mucuna Pruriens helps to increase dopamine levels in humans, in particular those with Parkinson’s disease, a nervous system disorder that affects the movement and is caused by a deficiency of dopamine.
In fact, the studies have indicated that MuCona Pruriens supplements can be equally effective in some Parkinson’s drugs to increase dopamine levels.
Mucuna pruriens can also be effective in enhancing dopamine levels in those without Parkinson’s disease.
For example, a study discovered that the intake of 5 grams of mucuna pruriens dust for three months has increased dopamine levels in infertile men.
Another study discovered that Mucuna Pruriens had an antidepressant effect in mice due to an increase in dopamine production.
3. Ginkgo Biloba:
Ginkgo Biloba is a plant originally from China that has been used for hundreds of years as a remedy for various health conditions.
Although the research is inconsistent, Ginkgo supplements can improve mental performance, brain function and mood in some people.
Some studies have discovered that the integration with long -term Ginkgo Biloba has increased dopamine levels in the rats, which has contributed to improving cognitive function, memory and motivation.
A trial tube study showed that the Biloba Biloba extract seemed to increase dopamine secretion by reducing oxidative stress.
These preliminary studies on animals and test tubes are promising. However, further searches are needed before scientists can determine if Ginkgo Biloba also increases dopamine levels in humans.
4. Curcumin:
Curcumin is the active ingredient in turmeric. Curcumin is available in capsule, tea, extract and powder forms.
It is thought that it has antidepressant effects, since the release of dopamine increases.
A small and controlled study discovered that the intake of 1 gram of curcumin had effects similar to that of Prozac on the improvement of mood in people with major depressive disorder (MDD).
There is also evidence that curcumin increases dopamine levels in mice.
However, further research is needed to understand the role of curcumin in increasing dopamine levels in humans and its use in the management of depression.
5. Oregano oil:
Oregano oil has various antioxidant and antibacterial properties that are probably due to its active ingredient, Carvacrol.
A study showed that Carvacrol’s ingestion promoted the production of dopamine and consequently provided antidepressant effects in mice.
Another studio on mice discovered that oregano extract supplements have inhibited the deterioration of dopamine and have induced positive behavioral effects.
While these animal studies are encouraging, more studies on humans are justified to determine whether oregano oil provides similar effects in people.
6. Magnesium:
Magnesium plays a vital role in keeping your body and mind healthy.
Magnesium and its antidepressive qualities are not yet completely understood, but there is evidence that the deficiency of magnesium can contribute to the reduction of dopamine levels and to an increased risk of depression.
In addition, a study has shown that integration with magnesium has increased dopamine levels and has produced antidepressant effects in mice.
Currently, research on the effects of magnesium supplements on dopamine levels is limited to animal studies.
However, if you are not able to get enough magnesium from the diet alone, taking a supplement can be a good idea to make sure you meet your needs.
7. Green tea:
Green tea has long been propagated for its antioxidant properties and the content of nutrients.
It also contains the L-Teanine amino acid, which directly affects the brain.
L-teanine can increase some neurotransmitters in the brain, including dopamine.
Numerous studies have shown that L-theanine increases dopamine production, thus causing an antidepressant effect and improving cognitive function.
In addition, studies suggest that both green tea extract and frequent consumption of green tea as a drink can increase dopamine production and are associated with lower rates of depressive symptoms.
8. Vitamin D:
Vitamin D has many roles in your body, including the adjustment of some neurotransmitters such as dopamine.
A study showed a reduction in dopamine levels in private vitamin-D mice and improved levels during integration with vitamin D3.
Since research is limited, it is difficult to say whether vitamin D supplements would have any effect on dopamine levels without a deficiency of existing vitamin D.
Studies on preliminary animals show promises, but human studies are needed to better understand the relationship between vitamin D and dopamine in people.
9. Fish oil:
Fish oil supplements mainly contain two types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosaeseenoic acid (DHA).
Many studies have discovered that fish oil supplements have antidepressant effects and are connected to better mental health when taking regularly.
These benefits can be attributed in part to the influence of fish oil on dopamine regulation.
For example, a rat study observed that a diet enriched with fish oil has increased the dopamine levels in the frontal bark of the brain by 40% and the bonding capabilities of the dopamine improved.
However, more research based on humans are needed to formulate a definitive recommendation.
10. Caffeine:
Studies have discovered that caffeine can increase cognitive performance, also improving the release of neurotransmitters, such as dopamine.
Caffeine is thought to improve the brain function by increasing the levels of dopamine receptors in the brain.
However, your body can develop a caffeine tolerance, which means that it learns to process increased quantities.
Therefore, it may be necessary to consume more caffeine than before to experience the same effects.
11. Ginseng:
Ginseng has been used in traditional Chinese medicine since ancient times.
Its root can be consumed raw or steam, but is also available in other forms, such as tea, capsules or pills.
Studies have shown that Ginseng can improve brain abilities, including mood, behavior and memory.
Many animal studies and test tubes indicate that these benefits can be due to Ginseng’s ability to increase dopamine levels.
It has also been suggested that some components in Ginseng, such as ginsenosides, are responsible for the increase in dopamine in the brain and beneficial effects on mental health, including cognitive function and attention.
A study on the effects of Korean red ginseng on attention deficit disorder (ADHD) in children observed that lower dopamine levels were associated with ADHD symptoms.
The children involved in the study received 2,000 mg of Korean red ginseng every day for eight weeks. At the end of the study, the results showed that Ginseng improved attention in children with ADHD.
However, further studies are needed to draw conclusions defined on the extent that Ginseng improves dopamine production and brain function in humans.
12. Berberina:
Berberin is an active component present and extracted from some 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 Berberin increases dopamine levels and can help fight depression and anxiety.
Currently, there are no research on the effects of Berberian supplements on dopamine in humans. Therefore, further research is needed before recommendations can be done.
Special considerations and side effects:
It is better to consult your doctor before adding any supplement to your daily routine.
This is especially true if you have a medical condition or if you are on drugs.
In general, the risk associated with taking the above supplements is relatively low. Everyone has good safety profiles and low levels of toxicity in low-modern dosages.
The possible possible side effects of some of these supplements are related to digestive symptoms, such as gas, diarrhea, nausea or stomach pain.
Headache, dizziness and cardiac palpitations have also been reported with some supplements, including Ginkgo, Ginseng and Caffeine.
The bottom line:
Dopamine is an important chemical in your body that influences many functions related to the brain, such as mood, motivation and memory.
In general, your body regulates the dopamine levels well, but some medical conditions and diet and lifestyle choices can reduce levels.
In addition to eating a balanced diet, many possible supplements can help increase dopamine levels, including probiotics, fish oil, vitamin D, magnesium, ginkgo and ginseng.
This, in turn, could help improve brain function and mental health.
Each of the supplements in this list has a good safety profile if used correctly. However, some supplements can interfere with certain prescription or bench drugs.
It is always better to talk to your doctor or dietician recorded to determine if some supplements are right for you.