How to Increase Dopamine Levels Naturally

How often do you think about the more than 80 billion neurons in your brain? They continuously work together, communicating with the help of neurotransmitters, or chemical messengers. These important messengers play a key role in our day-to-day body functions, and of these messengers, dopamine is the most extensively researched.

Dopamine is responsible for several aspects of human behavior and brain function. It allows us to learn, move, sleep and find pleasure, which is why it’s often referred to as the “happy hormone.”

However, too much or too little of the neurotransmitter is associated with some major health issues, from depression and insomnia to schizophrenia and drug abuse.

So let’s dive in to this important brain messenger and how it impacts our health, plus ways to increase dopamine naturally.

What is dopamine?

Dopamine is a neurotransmitter (or chemical messenger) and “feel good hormone” that sends messages between nerve cells in the brain. It binds to receptors in the brain, making them send signals from one cell to another.

This causes cellular changes that can affect your well-being in a number of ways.

It plays an important role in many everyday behaviors, including how we move, feel and eat. It helps us regulate movement and supports reward regulations in the brain.

Research also has highlighted that dopamine receptors are found in the kidneys, pancreas, lungs and blood vessels outside the central nervous system.

To make it, an amino acid called tyrosine changes into precursor dopa, a compound found in nervous tissue, and then into dopamine. It’s produced in three parts of the brain: the substantia nigra, ventral tegmental area and hypothalamus of the brain.

Dopamine plays several crucial roles in both the brain and body, including:

• Reward and pleasure: This neurotransmitter is released during enjoyable activities, playing a key role in the brain’s reward system. It reinforces behaviors by generating feelings of pleasure and motivation.
• Movement and motor control: It is essential for coordinating smooth movements and overall motor function. A deficiency in this hormone can lead to difficulties with movement control.
• Mood regulation: By influencing sensations of pleasure, motivation and reward, it contributes to emotional well-being and helps maintain a balanced mood.
• Cognitive function: This chemical messenger supports various cognitive abilities, such as memory, attention, learning and decision-making.
• Hormone regulation: This neurotransmitter also functions as a hormonal regulator, influencing the release of other hormones, including prolactin, which is important for lactation and reproductive health.

A common question is, “What’s the difference between serotonin vs. dopamine?” Both are neurotransmitters, but serotonin functions as a mood regulator, while dopamine is connected to the “pleasure center.”

In moments of pleasure and reward, we get a rush of dopamine, and when levels are too low, we feel a lack of motivation and feelings of helplessness.

The brain’s reward system is strongly linked to dopamine. The neurotransmitter functions to promote feelings of enjoyment and reinforcement, which leads to motivation.

Role in mental health

Dopamine is considered an essential element in the brain reward system. Although dopamine neurons account for less than 1 percent of the total neuron count in the brain, research has suggested that this neurotransmitter does have a profound effect on brain function and mental health.

A dopamine dysfunction, for instance, indicates that the neurotransmitter isn’t interacting with receptors in the brain properly.

When this hormone is produced normally in the body, we don’t even notice it. The body (and mind) functions as it should.

But when levels become too high or too low, that’s when our behavioral and physical functions are impacted.

This “feel good hormone” is involved in reward-related incentive learning, and it modulates behavioral choices, especially reward-seeking behaviors. Studies also have indicated that several mental health disorders involve these pleasure responses from neurotransmitters in the brain.

For instance, a chemical change in the brain drives addictive behaviors, causing mental health issues like:

• eating disorders
• self-injury
• compulsive sex behaviors
• internet gaming addiction
• gambling

There’s also a clear relationship between depression and dopamine deficiency, according to animal and human studies. Levels that are too low may also cause issues including:

• fatigue
• trouble focusing
• mood changes
• insomnia and sleep disturbances
• anxiety
• lack of motivation
• feelings of guilt and hopelessness

Abnormal dopamine levels (either too high or too low) are also linked to many pathological disorders, including:

• Schizophrenia
• Tourette’s syndrome
• Parkinson’s disease
• Alzheimer’s disease
• Huntington’s disease
• Autism
• Attention deficit hyperactivity disorder (ADHD)
• Drug abuse

Because dopamine receptors directly regulate the neurotransmission of other neurotransmitters, research has shown that a dysfunction can lead to issues with motor activity and neurological function.

How to increase dopamine

1. Eat tyrosine foods

Eating tyrosine foods (aka happy foods) is especially important for people with dopamine deficiency.

Tyrosine is an amino acid that serves as a precursor for dopamine, norepinephrine and epinephrine. Studies have concluded that tyrosine influences dopamine levels, so consuming more of the amino acid can help reverse a deficiency.

The best tyrosine foods (or dopamine foods) that are easy to incorporate into your diet include high-protein foods such as:

• grass-fed meats, pasture-raised poultry and wild-caught fish
• pastured eggs
• organic dairy products
• nuts and seeds
• beans and legumes
• whole grains (like quinoa and oats)
• some protein powders

In order to boost dopamine levels by eating tyrosine, you need to consume a well-balanced diet that’s rich in micronutrients. Tyrosine needs adequate amounts of vitamin B6, folate and copper to be converted into neurotransmitters.

L-tyrosine is also available in supplement form, which may be helpful if you can’t get enough of the amino acid in your diet.

2. Get enough sleep

Getting enough sleep helps the brain regulate production of this hormone.

The circadian timing system is the body’s internal clock or biological pacemaker.

In the morning, dopamine levels rise naturally, allowing us to wake up and start the day. In the evening, levels fall so we can turn the brain down and settle in for the night.

Sticking to a consistent bedtime every night and wake time every morning promotes the proper production of this neurotransmitter.

Studies have found that when dopamine receptors decrease in the brain due to sleep deprivation, this is associated with reduced alertness and increased sleepiness.

3. Exercise

There are three major neurotransmitters that are modulated by exercise: noradrenaline, serotonin and dopamine. It’s the connection between physical activity and these neurotransmitters that allow exercise to positively affect brain function.

​Research has confirmed that physical exercise can enhance dopamine-related brain activity in humans. For example, a study published in Biological Psychology examined healthy young adult females and found positive associations between self-reported aerobic exercise and increased neural responses in the medial orbitofrontal cortex, a region implicated in reward processing and dopamine function.

This suggests that aerobic exercise may strengthen reward-related brain circuits, potentially through modulation of dopamine pathways.

Additionally, a systematic review published in Brain Sciences explored the bidirectional relationship between physical activity and dopamine across adulthood. The review concluded that increased physical activity is associated with enhanced dopamine receptor availability and neurotransmitter activity, which may contribute to improved mood and cognitive functions. ​

4. Practice mindfulness and kindness

Studies have found that when we practice mindfulness meditation and yoga, it helps increase dopamine levels and reduce feelings of anxiety. Incorporating a yoga practice or any type of meditation, be it seated, walking or laying, can help regulate the production of neurotransmitters that play a role in brain health.

Levels also increase when we’re rewarded or after pleasurable experiences, so it makes sense that practicing simple acts of kindness can help boost levels of this feel-good hormone. Other activities you enjoy, such as massage, playing with a pet, walking in nature or reading a book, can also help increase levels.

5. Use supplements

There isn’t exactly one dopamine supplement, but there are supplements that may help boost levels naturally. Here are some of the best dopamine supplements for increasing levels of this hormone:

• Vitamin D: A 2016 study displayed how vitamin D treatment modulates dopamine circuits in the brain. Using a vitamin D supplement for this reason has been shown to support treatments for drug addiction and dopamine-dependent behaviors.
• Probiotics: Researchers have learned that bacteria can synthesize and respond to hormones and neurotransmitters. This means that adding more good bacteria to your gut, and reducing bad bacteria, can have positive effects on this hormone’s levels.
• Mucuna pruriens: Mucuna pruriens is a tropical plant that contains high levels of L-dopa, which is the precursor to dopamine. For this reason, mucuna pruriens supplements are used in Ayurvedic medicine for improving Parkinson’s disease.
• Curcumin: Found in turmeric, curcumin inhibits monoamine oxidase (MAO), an enzyme that breaks down dopamine, helping to maintain higher levels. It also promotes neurogenesis and reduces inflammation, which supports dopamine function.
• Multivitamin: High-quality multivitamins provide essential nutrients that support dopamine synthesis and neurotransmitter function, ensuring the body has the necessary building blocks for optimal production of this happy hormone.
• Phenylethylamine: This natural compound acts as a neuromodulator, stimulating the release of this neurotransmitter and other catecholamines, leading to enhanced mood and motivation.
• L-theanine: Found in green tea, L-theanine increases dopamine and serotonin levels while also promoting relaxation by modulating brainwave activity, which may enhance cognitive function and mood.
• B vitamins (B5, B6, B12, folate): B5 supports coenzyme A production, which plays a role in neurotransmitter synthesis, while B6 is essential for converting L-dopa into dopamine. Deficiencies in B vitamins can impair its production.
• Magnesium: Magnesium helps regulate NMDA receptors and supports dopamine receptor function. Magnesium deficiency has been linked to reduced activity of the hormone and symptoms of depression.
• Omega-3: Essential fatty acids, particularly DHA, help maintain dopamine receptor integrity and fluidity in cell membranes, improving dopamine transmission and overall brain health.
• Iron: Iron is required for the enzyme tyrosine hydroxylase, which is essential for converting tyrosine into dopamine. Iron deficiency can impair the synthesis of this happy hormone, leading to fatigue and cognitive issues.
• Ginkgo biloba: This herb increases blood flow to the brain and has been shown to enhance dopamine transmission, which may improve cognitive function and mood.
• Ginseng: Ginseng contains active compounds called ginsenosides, which have been found to modulate the dopamine system, improving motivation, focus and mood.
• Caffeine: Caffeine inhibits adenosine receptors, leading to increased release of this happy hormone and heightened alertness, energy and mood. However, long-term, excessive use may lead to dopamine receptor downregulation.
• Berberine: This plant compound enhances dopamine levels by inhibiting MAO enzymes and reducing neuroinflammation, which supports brain health and neurotransmitter balance.
• Rhodiola rosea: This supplement increases levels by inhibiting MAO, reducing dopamine breakdown and enhancing receptor sensitivity. Its adaptogenic properties also help lower stress-induced depletion, supporting mood, motivation and cognitive function.

6. Watch saturated fat and sugar consumption

It’s also important to avoid dopamine-depleting foods, like excessive amounts of saturated fats and refined (and artificial) sugars, which can cause a short-term spike in the hormone but lead to deficiency over time. Research has shown that diets high in saturated fats and refined sugars can negatively impact dopamine-related brain functions.

For instance, a study published in Frontiers in Behavioral Neuroscience indicated that excessive consumption of these foods may impair cognitive functions by disrupting neuroplasticity and altering reward-processing neurocircuitry, particularly when consumed during adolescence, a critical period for brain development.

Additionally, a review in Birth Defects Research suggested that poor dietary choices during adolescence can lead to alterations in dopamine-mediated reward signaling. This disruption may predispose individuals to dysregulated eating and impulsive behaviors, further impacting dopamine function.

7. Get enough sunlight

Research has revealed that exposure to sunlight and bright light can influence levels of this vital neurotransmitter.

A study published in Progress in Neuro-Psychopharmacology & Biological Psychiatry, for example, evaluated healthy volunteers and found that individuals with higher sunlight exposure exhibited significantly greater striatal dopamine D₂/D₃ receptor availability compared to those with lower exposure. This suggests that sunlight may enhance dopamine receptor availability in the human brain. ​

Further research also has shown that visible light exposure modulates neuroendocrine functions, leading to increased levels of neurotransmitters such as dopamine.

8. Listen to music

Listening to music can lead to dopamine release in the human brain, contributing to pleasurable experiences. A study published in Nature Neuroscience found that intense pleasure in response to music can lead to release of this happy hormone in the striatal system.

Using positron emission tomography scanning combined with psychophysiological measures, the researchers observed endogenous dopamine release in the striatum at peak emotional arousal during music listening.

These findings suggest that the enjoyment derived from music is associated with the release of this neurotransmitter in brain regions related to reward and emotion.​

9. Meditate

Considering meditation is such a great practice for brain and mental health, it should come as little surprise it can increase this happy hormone.

A study published in 2002 used positron emission tomography scans to measure dopamine release in individuals practicing yoga nidra meditation. The findings revealed a 65 percent increase in endogenous dopamine release in the ventral striatum during meditation, correlating with a reduced desire for action.

10. Optimize gut health

​Emerging research has suggested that optimizing gut health may influence dopamine levels in humans through the gut-brain axis.

The gut microbiota can produce and modulate neurotransmitters, including this one. In fact, studies have highlighted that certain gut bacteria are capable of producing dopamine, which may influence brain function and behavior.

Dietary habits can affect the levels of dopamine precursors. A 2024 study found that dietary interventions altered fasting-state serum levels of tyrosine, a dopamine precursor, suggesting a potential link between diet, gut microbiota and dopamine metabolism.

While direct evidence in humans is still emerging, these findings indicate that maintaining a healthy gut microbiome through diet and lifestyle choices may support production of this neurotransmitter and contribute to overall mental well-being.​

In addition to these natural ways to boost dopamine levels, there’s a pharmaceutical drug called Levodopa that’s used to increase levels and treat Parkinson’s disease.

There are also dopamine agonists, which make up a class of drugs that bind to and activate the dopamine receptors in the brain. These drugs make the body think it’s getting enough of the hormone, and they’re used to treat a range of health conditions, including depression, insomnia and fibromyalgia.

Health benefits

Studies have indicated that this hormone plays a role in many brain, behavioral and body functions, including:

• memory
• learning
• attention
• behavior and cognition
• voluntary movement
• pain processing
• motivation
• sense of reward and punishment
• heart rate
• blood pressure
• sleep and dreaming
• mood
• lactation
• electrolyte balance

Risks and side effects

We absolutely need this neurotransmitter to function properly, and there are many ways to boost levels naturally. But levels are also increased with some not-so-healthy actions or substances, like drinking alcohol, eating sugary foods, using drugs like nicotine and cocaine, and engaging in other “rewarding” behaviors.

These acts of “self-medicating” can cause health issues down the line and sometimes be self-destructive or addictive behaviors.

When it comes to using pharmaceutical medications that boost dopamine or mimic it in the brain, there are some possible side effects, including nausea, dizziness, hallucinations, impulse control disorders and low blood pressure.

While increasing these hormones is important for some health conditions, reducing the production of this neurotransmitter is sometimes necessary.

Dopamine antagonists are a class of drugs that reduce dopamine activity in the brain. These drugs are used on people who produce too much of the hormone and deal with health issues like schizophrenia and bipolar disorder.

Frequently asked questions

What does dopamine do to a person?

This neurotransmitter plays a key role in motivation, pleasure, reward and movement. It helps regulate mood, attention, learning and motor control.

When levels are balanced, it contributes to feelings of motivation, focus and pleasure. However, too much or too little can lead to mental health disorders, such as depression, anxiety or addiction.

What are signs of low dopamine?

Signs of low levels include:

• Lack of motivation
• Fatigue
• Difficulty focusing or concentrating
• Depression or low mood
• Decreased pleasure from activities
• Trouble sleeping
• Reduced libido
• Cravings for sugar, caffeine or stimulants

What are the symptoms of dopamine deficiency?

A deficiency can cause:

• Depression and lack of pleasure (anhedonia)
• Brain fog and difficulty concentrating
• Fatigue and low energy
• Apathy and lack of motivation
• Poor coordination and muscle stiffness (linked to Parkinson’s disease)
• Increased cravings for stimulants (e.g., caffeine, sugar, drugs)
• Difficulty handling stress

What stimulates dopamine the most?

Activities and substances that strongly stimulate it include:

• Exercise
• Listening to music
• Achieving goals or completing tasks
• Eating foods rich in protein and tyrosine (e.g., eggs, lean meats)
• Social interactions and positive reinforcement
• Certain drugs (e.g., cocaine, amphetamines, nicotine), though they are unhealthy

What triggers a dopamine release?

It is released in response to:

• Rewarding experiences (eating, sex, socializing)
• Physical activity and exercise
• Music and art appreciation
• Learning new skills or achieving goals
• Certain foods (especially protein-rich ones)
• Exposure to sunlight

What is the fastest way to increase dopamine?

Some of the fastest ways to boost levels of this happy hormone include:

• Physical exercise (especially cardio)
• Cold showers
• Listening to music
• Meditation and mindfulness
• Consuming dopamine-boosting foods (e.g., bananas, dark chocolate, nuts)

What are 5 ways to boost dopamine?

1. Exercise regularly. Cardio and weight training increase levels.
2. Get enough sleep. Poor sleep reduces dopamine receptors.
3. Eat dopamine-rich foods. Foods with tyrosine (e.g., eggs, cheese, nuts) help production.
4. Listen to music. Enjoyable music can release this hormone.
5. Practice meditation and mindfulness. They reduce stress and promote hormonal balance.

What is the best dopamine supplement?

Some effective dopamine-boosting supplements include:

• L-tyrosine
• Mucuna pruriens (velvet bean)
• Rhodiola rosea
• Vitamin B6, B12 and folate
• Magnesium

Which foods increase dopamine the most?

Foods high in tyrosine and other hormone precursors include:

• Eggs
• Lean meats (chicken, turkey, beef)
• Fish (salmon, mackerel)
• Dairy (cheese, yogurt)
• Nuts (almonds, walnuts)
• Dark chocolate
• Bananas
• Avocados

What is a dopamine detox?

A dopamine detox is a practice where you temporarily avoid high-dopamine activities (like social media, junk food, video games or excessive stimulation) to “reset” your brain’s reward system. The goal is to reduce dependency on instant gratification and improve focus, motivation and self-control.

Conclusion

• Dopamine is commonly called the “happy hormone” because it increases in moments of pleasure and reward. It’s a chemical messenger that interacts with neurons throughout the brain.
• Levels too high or too low can have major impacts on our health, impacting the way we feel, learn and behave.
• For people dealing with a dysfunction, eating foods high in tyrosine, engaging in regular exercise, getting enough sleep, and practicing meditation and kindness can have a positive impact.
• There are also supplements that help increase this happy hormone, including probiotics, vitamin D, curcumin and mucuna pruriens.