9 Ways to Increase Dopamine in Your Brain

Ways to Increase Dopamine in Your Brain

Dopamine is a neurotransmitter that helps control the brain’s reward and pleasure centers.

It also helps regulate movement and emotional responses, and it plays a role in learning and memory.

But that’s not all.

According to Harvard Health, dopamine also plays a role in many other functions such as attention, mood, sleep, heart rate, and kidney function. (1)

A dopamine deficiency can lead to a number of different health problems, including depression, anxiety, restless legs syndrome, and chronic constipation. (2)

But the good news is that there are a few things you can do to increase dopamine levels in your brain.

1. Eat a healthy diet

One of the best ways to increase dopamine levels is to make sure you’re eating a healthy diet.

Eating plenty of fruits, vegetables, and whole grains will give your body the nutrients it needs to produce dopamine.

For example, foods that are high in tyrosine (an amino acid that dopamine is made from) include almonds, avocados, bananas, beef, chicken, coffee, dairy, eggs, fish, green tea, and dark chocolate. (3)

2. Exercise regularly

Exercise is another great way to increase dopamine levels in the brain.

When you exercise, your body releases chemicals that can help to improve mood and relieve stress.

In addition, exercise has been shown to increase the levels of dopamine and other neurotransmitters in the brain. (4)

3. Get enough sleep

Specifically, sleep has been shown to boost dopamine levels in the brain. (56)

Hence, if you want to keep your dopamine levels high, make sure you’re getting enough sleep every night.

According to the National Sleep Foundation, most adults need between 7 and 8 hours of sleep per night. (7)

4. Listen to music

If you want to keep your dopamine levels high, try listening to music.

Research has shown that listening to music can increase dopamine levels in the brain. (8)

Just make sure you’re listening to music that you enjoy.

5. Try meditation

Meditation is another natural way to boost dopamine levels in the brain.

When you meditate, your body releases a stress hormone called cortisol.

Cortisol lowers the levels of dopamine in the brain.

Also, meditation increases the levels of serotonin and GABA. (9)

Both of these chemicals are known to increase dopamine levels. (1011)

So, by meditating regularly, you can keep your dopamine levels high.

6. Get sunlight

Sunlight helps your body produce vitamin D, which is essential for dopamine production.

Therefore, exposing yourself to sunlight for at least 15 minutes per day can help increase dopamine levels in your brain.

For example, a study found that people who were exposed to sunshine for 30 days had higher levels of dopamine. (12)

7. Get a massage

Massages not only feel awesome, but they can also help raise dopamine levels.

In fact, studies have shown that massage can increases dopamine levels by an average of 31%. (14)

8. Connect with loved ones

Getting close to the people you care about is one of the best ways to increase dopamine levels in your brain.

Dopamine is released when you feel loved, supported, and connected to others.

So spending time with your family and friends, or even just talking on the phone, can help boost your dopamine levels.

9. Take supplements

Certain supplements can also help to increase dopamine levels in the brain.

For instance, supplements that contain tyrosine (such as L-tyrosine or 5-HTP) have been shown to boost dopamine levels. (15)

In addition, other supplements that have been shown to increase dopamine levels include omega-3 fatty acids, magnesium, and probiotics. (16)

Ways to Increase Dopamine in Your Brain

The Takeaways

There are a few different things you can do to increase dopamine levels in the brain.

Eating a healthy diet, exercising regularly, and getting enough sleep are all great ways to keep dopamine levels high.

In addition, try listening to music, meditating, getting sunlight, and taking supplements to further boost dopamine levels.

If you want to increase dopamine levels, make sure you’re taking care of your body and mind.