Dopamine is the ‘feel good’ neurotransmitter. It is also known as the ‘reward’ or ‘pleasure’ neurotransmitter. All of these titles are underwhelming or too simplistic for what dopamine actually is or what it does and how it makes you feel. Dopamine regulates things like motivation, reward, pleasure, mood, fulfillment, drive, and more in terms of feeling.
Dopamine is produced from amino acids, like other neurotransmitters. This begins with phenylalanine, which is next converted to tyrosine, then converted to L-DOPA, and finally dopamine.
Phenylalanine -> Tyrosine -> L-DOPA -> Dopamine
Benefits of Increased Dopamine
- Focus
- Memory
- Learning
- Concentration
- Motivation
- Creativity
- Imagination
- Blood Flow (CBF)
- Mental Clarity
- Reflexes
- Reaction Time
- Confidence
Quite literally every single cognitive function and aspect of cognition or intelligence is regulated, facilitated, and increased or improved by dopamine levels.
Procrastination, restlessness, ADHD, and similar are all in large part caused by a deficiency of dopamine (or worsened by).
When are awake during the day, increased dopamine plays a part in controlling this wakefulness or alertness. Caffeine increases wakefulness and alertness by increasing dopamine as well.
Energy drinks which contain caffeine, taurine, and sometimes L-tyrosine increase dopamine to produce their effects, particularly energy drinks designed for gaming or eSports. The feeling and power, control, focus, and reactivity they give you can largely be accomplished through increasing dopamine in other ways.
Elevated dopamine levels are thought to play a role in mania, as well as flow state. Conversely, low dopamine levels are implicated in depression, anhedonia, ADHD, brain fog, and procrastination.
During mania, high testosterone, and flow state, that overwhelming confidence and feeling of invulnerability comes in large part from dopamine.
With dopamine, there is tunnel vision and true focus where stress or fear or hesitation do not exist in the most literal and neurological sense.
Chase the high; Chase your peak; Chase your truest and most perfect & powerful self and state. Chase the apex.
More dopamine is always better; Modernity means less dopamine. With more dopamine comes more energy, focus, motivation, clarity, etc. and therefore is a ‘highway’ to your goals, productivity, success, and overall vigor and mental fortitude. You should always be pursuing more dopamine or being cognizant of its role in your everyday function, and what affects it. Of course, this doesn’t mean interfering with sleep, rest, relaxation, and peace, after all these things are equally as important.
How To Increase Dopamine Production Naturally
Vitamin B6
Vitamin B6 or Pyridoxine is an essential cofactor for dopamine production. Without it, dopamine cannot be produced. Some research has shown that vitamin B6 supplementation, in the form of Pyridoxine HCL, directly stimulates dopamine production. Other studies have shown that taking vitamin B6 in any form, leads to increased dopamine production through this cofactor effect (or when correcting a deficiency).
Vitamin E
Vitamin E inhibits prolactin which directly antagonizes dopamine release. By decreasing prolactin with vitamin E, you can immediately and profoundly increase dopamine production.
Iron
Iron is another essential cofactor for dopamine production.
Correcting an iron deficiency or anemia can increase energy and focus quite a bit, which is contributed to by increasing (restoring) dopamine production. Since iron deficiency is rather common, particularly in today’s era, it is something to consider.
Sunlight
Sunlight directly increases dopamine production, which is why it feels so good and energizing to stand in. When you get sun again after a long time without it, you notice that enlightening and energizing motivation, drive, and inspiration you get for the rest of the day after. If you have ever worked the night shift or been a night owl for weeks at a time, you will likely know this feeling.
Sunlight also helps reinforce or regulate your circadian rhythm, which plays a role in dopamine production.
Sunlight also decreases prolactin, increasing dopamine with cumulative exposure.
L-Phenylalanine
Consuming phenylalanine would naturally increase dopamine production, giving the pathway more material or substrate. It can also be taken as a supplement, directly and immediately increasing dopamine levels like tyrosine. It is not common in energy drinks or other formulations unlike tyrosine, so you will likely need to purchase it itself.
Foods High In Phenylalanine
- Beef
- Poultry
- Pork
- Tuna
- Pinto Beans
- Dairy
- Pumpkin Seeds
- Pasta
- Yams
L-Tyrosine
Like phenylalanine, consuming more tyrosine or taking it as a supplement will directly increase dopamine.
Certain energy drinks and preworkout formulas contain L-tyrosine, which facilitates a lot of their effects. This also makes them a good source of the supplement, or an efficient way to incorporate it into your schedule.
Foods High In Tyrosine
- Beef
- Pork
- Salmon
- Poultry
- Dairy
- White Beans
- Pumpkin Seeds
- Wild Rice
Protein
Protein as a whole also increases dopamine production, not just through the amino acid precursors. Protein helps to regulate the metabolism and plays many roles in the brain and nervous system. It also increases testosterone (in men) which increases dopamine. Additionally, protein decreases prolactin levels, which again increases dopamine.
Testosterone
Testosterone (in males) significantly increases dopamine production as well as upregulates dopamine receptors, creating a two-fold dopaminergic effect. This is in part why low testosterone often causes depression and lack of motivation or mood problems. Therefore increasing testosterone (in males) such as with zinc, sleep, exercise, and sunlight will produce these positive effects.
Sleep
During sleep, the glymphatic system clears metabolites and toxins from the brain, as well as repairs neurons. This repair and reset is essential for dopamine production. This also greatly contributes to why you feel so tired and groggy with poor or lack of sleep (lower dopamine). Making sure to sleep consistently, deeply, and in sufficient quantity will increase dopamine production.
Anecdotally, there are few things better for dopamine than a good night’s sleep, or conversely, there are few worse things for dopamine than a bad night of sleep.
Exercise
Exercise has been shown to immediately increase dopamine production, as well as upregulate dopamine production with consistent exercise.
Doing a few pushups, pullups, curls, or other quick exercises on the spot can give you a boost of dopamine while working or in flow state.
Decrease Prolactin
As stated, prolactin antagonizes or ‘blocks’ dopamine release, and thus decreasing prolactin directly increases dopamine like balancing weights on a scale.
How To Decrease Prolactin
- Vitamin B6
- Vitamin E
- Zinc
- Sunlight
- Aromatase Inhibitors
- Protein
Supplements That Increase Dopamine Production
- Rhodiola Rosea
- Caffeine
- Taurine
- L-Phenylalanine
- L-Tyrosine
- Creatine
- Panax Ginseng