If you wake up every morning and feel like “the thrill is gone,” you may have a dopamine deficiency. Dopamine is the main brain chemical responsible for making us feel motivated. Low levels of dopamine can manifest in some very disruptive ways. It can leave you feeling fatigued, apathetic, moody and unable to concentrate. Just as importantly, it plays a role in many mental disorders including depression, addiction of all kinds, Parkinson’s disease, ADHD, and schizophrenia. Understanding how dopamine affects your life is a key to taking control of this neurotransmitter — instead of letting it take control of you.
What Is Dopamine?
Dopamine is considered one of the “feel good” neurotransmitters, along with serotonin, oxytocin, and endorphins. It has several distinct major functions. It’s been called the “motivation molecule” for providing the drive and focus you need to be productive. It’s also been called the “reward chemical” since it’s in charge of your brain’s pleasure-reward system (1, 2). Dopamine plays a role in numerous brain functions involving mood, sleep, learning, the ability to focus and concentrate, motor control, and working memory.
What Does Dopamine Do?
Understanding dopamine’s functions is a work in progress. Over 110,000 research papers have been written about it, yet scientists are still trying to determine exactly what it does (3). Here are some of the known functions of dopamine: Dopamine is crucial to the feeling of motivation you need to work towards both long-term and short-term goals. It delivers a feeling of satisfaction when you’ve accomplished what you set out to do. Dopamine is released when your needs are about to be met (4).
Dopamine helped our ancestors survive by giving them an energy boost when presented with a great opportunity, such as locating a new source of food. You wouldn’t think we’d need to be motivated to find food, yet alarmingly, lab mice with dopamine deficiency are so unmotivated they starve to death — even when food is readily available (5). Our modern lifestyle doesn’t provide the same opportunities for dopamine boosts that our ancestors experienced, like hunting down dinner. But we still seek dopamine because of the way it makes us feel — alive and excited.
There are both healthy and unhealthy ways to get a dopamine lift. You can boost your dopamine watching or playing sports, learning something new, finishing a project, or landing a new account at work. Any form of accomplishment that gives you that “Yes, I did it!” feeling will increase dopamine. The unhealthy way to stimulate dopamine production is with addictive substances of all kinds.
Low Dopamine Symptoms
Dopamine deficiency sucks the zest out of life. It can leave you feeling apathetic, hopeless, and joyless. It makes it hard to start things and even harder to finish them. Common low dopamine symptoms include:
- Lack of motivation
- Inability to experience pleasure
- Hard time getting going in the morning
- Mood swings
- Memory loss
- Inability to focus and concentrate
- Inability to connect with others
- Low libido
- Sugar cravings
- Caffeine cravings
- Inability to handle stress
- Inability to lose weight
Dopamine Deficiency Related Disorders
When dopamine levels are out of balance, they can be an important factor in many mental health and other systemic disorders. Here are some of the most common conditions that have a dopamine deficiency connection.
Low Dopamine And Depression
Depression is usually thought of as due to a lack of serotonin, another “feel good” brain chemical. But there’s a growing body of evidence that dopamine deficiency is the underlying cause of depression for many people instead. This explains why selective serotonin reuptake inhibitors (SSRIs) — depression medications that work by increasing serotonin — work for only 40 percent of those who use them (6). Bupropion (Wellbutrin) is an antidepressant that works by addressing low dopamine for those who have not been helped by SSRIs (7). There’s a difference in the symptoms of depression experienced by those with serotonin versus dopamine deficiency. Dopamine-based depression expresses itself as lethargy and lack of enjoyment of life, while serotonin-based depression tends to be accompanied by anxiety (8).
The Dopamine Addiction Connection
People low in dopamine are more prone to addictions of all kinds (9). People with dopamine addictions often rely on caffeine, sugar, smoking, or other stimulants to boost their energy, focus, and drive. What they are really doing is self-medicating to increase their dopamine levels. Using self-destructive behaviors to overcome dopamine deficiency can lead to addictions of all kinds — video games, shopping, gambling, sex, money, power, alcohol, and drugs.
Dopamine And Parkinson’s Disease
When dopamine-generating brain cells in one specific part of the brain die, it leads to Parkinson’s, a progressive neurodegenerative disease. Parkinson’s usually starts with a slight tremor in one hand. Patients gradually lose their ability to regulate their movements and emotions (10). There is no cure but so far the most effective treatment is levodopa, a natural compound that converts into dopamine (11).
ADHD And Dopamine
The underlying cause of ADHD is still unknown. But it is widely accepted that the root cause of ADHD is probably an abnormality in dopamine function. This seems logical since dopamine is critical for maintaining focus. Most ADHD medications are based on the “dopamine deficiency” theory. Prescription medications used to treat ADHD are believed to work by increasing the release of dopamine and norepinephrine while slowing down their rate of reabsorption (12).
Schizophrenia And Dopamine
The cause of schizophrenia is unknown, but genetics and environmental factors are believed to play a role (13). One prevailing theory is that it’s caused by an overactive dopamine system (14, 15). Supporting evidence for this theory is that the best drugs to treat schizophrenia symptoms resemble dopamine and block dopamine receptors (16). However, these medications can take days to work, which indicates that the exact mechanism is not yet fully understood (17).
Dopamine Deficiency Symptoms In Fibromyalgia And Chronic Fatigue Syndrome
Both fibromyalgia (FMS) and chronic fatigue syndrome (CFS) are associated with low dopamine levels (18). Low dopamine symptoms experienced by FMS and CFS patients include brain fog, achy muscles, poor concentration, tremors, poor balance and coordination, and walking abnormalities.
How To Increase Dopamine Levels Naturally
If you experience signs of low dopamine, you don’t have to live with it. There are several lifestyle changes that can increase dopamine naturally.
The amino acid tyrosine is a precursor of dopamine. Tyrosine-rich foods provide the basic building blocks for dopamine production. Phenylalanine is an amino acid that converts into tyrosine.
- Almonds, sesame and pumpkin seeds
- Apples, avocados, bananas, watermelon
- Beets, green leafy vegetables, sea vegetables
- Coffee and green tea
- Wheat germ
Dopamine is a serious medicine used in emergency situations like heart attacks and shock. So while actual dopamine supplements are not available, there are manydopamine boosting supplements you can try. The most obvious dopamine supplement to consider is l-tyrosine. Without it, you can’t make dopamine. Even if you think you get plenty of l-tyrosine in your diet, you may not be converting it effectively.
There are several forms of tyrosine supplements available. Dopamine used by the brain must be produced in the brain, so it’s important that any dopamine enhancing supplement you take gets into the brain. That’s why we recommend acetyl-l-tyrosine, an absorbable form that can readily cross the blood-brain barrier (23). Next, look into vitamin D, magnesium, and omega-3 essential fatty acids. Deficiencies of all three are extremely common, and each can contribute to dopamine deficiency (24, 25,26, 27, 28, 29). Lastly, you can look into taking a dopamine enhancing supplement. Here are some supplements proven to increase dopamine:
- Mucuna pruriens (velvet bean or cowhage) (30)
- Phosphatidylserine (31)
- Ginkgo biloba (32)
- L-theanine (33)
- S-adenosylmethionine (SAM-e) (34)
- Bacopa monnieri (35)
- Curcumin (36)
Some dopamine supplements contain phenylethylamine, the precursor of tyrosine, but we don’t recommend them. Phenylethylamine is pretty useless for increasing dopamine levels. Once it reaches your brain it has a half-life of only 30 seconds (37,38).
Activities That Boost Dopamine Levels
Any activity that makes you feel happy and relaxed increases dopamine. Physical exercise increases dopamine and other feel-good neurotransmitters and is responsible for what’s known as “runner’s high” (39). Get a therapeutic massage. It can boost dopamine by over 30 percent (40). Meditation increases dopamine. So do mind-focusing hobbies like knitting, home repair, gardening, painting, photography, or woodworking (41, 42). Playing and listening to music you enjoy releases dopamine (43). Engage in “seeking and finding” activities. This emulates the hunt that provided our ancestors with their dopamine boosts. Take on new challenges and set small milestones. Accomplishing goals, even small ones, trains your brain to release dopamine.
For more information on increasing your levels of dopamine, read this article “How to Increase Dopamine Naturally.”
Overcoming Dopamine Deficiency: The Bottom Line
Dopamine deficiency can sap the joy from life. It also plays a role in many mental health conditions, including depression and addictive behaviors. Make appropriate lifestyle changes to increase your dopamine levels.
- Eat a diet high in dopamine boosting foods.
- Get plenty of physical exercise.
- Engage in stress-reducing activities.
- Take appropriate dopamine enhancing supplements.
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