Dopamine deficiency is implicated in depression, addiction, Parkinson’s, ADHD, and other conditions. Understand the connection and learn what you can do.
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.
More than just feeling fatigued and moody though, a low dopamine level plays a role in many mental disorders.
What Is Dopamine?
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.
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! (1)
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. (2)
It helped our prehistoric ancestors survive by giving them an energy boost when they were 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 that they starve to death even when food is readily available. (3)
Our modern lifestyle doesn’t provide the fundamental opportunities for dopamine enhancement that our ancestors experienced.
But we still seek out dopamine boosts 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 raise your dopamine level by 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 any kind of addictive substance.
What “Dopamine Deficiency” Means
There is no reliable way to measure dopamine levels in the brain.
What is known is that certain clusters of symptoms are linked to abnormal dopamine activity.
So whenever you see the phrases “low dopamine” or “dopamine deficiency,” understand that these are terms that mean one or more of the following is taking place:
- Too little dopamine is being made.
- There are too few dopamine receptors or the receptors aren’t working as well as they should.
- Dopamine is being broken down too soon or not being appropriately recirculated.
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Causes of Dopamine Deficiency
There’s a wide range of reasons you may be low in dopamine.
Poor diet is a big factor.
Too little protein in your diet can leave you with an insufficient amount of l-tyrosine — an amino acid that’s the major building block of dopamine.
Vitamin D Deficiency
The Wrong Supplements
Surprisingly, some natural supplements could be the culprit.
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The herbal remedies white mulberry (Morus alba), noni fruit (Morinda citrifolia), magnolia bark (Magnolia officinalis), and licorice root (Glycyrrhiza glabra) inhibit dopamine function and should be avoided when increasing dopamine is your goal. (13, 14, 15, 16)
Underlying Health Conditions
Your general state of health could contribute to dopamine deficiency.
- chronic inflammation
- genetic disorders
- hormone imbalance
- manganese toxicity
- mercury toxicity
- Parkinson’s disease
- substance abuse
- thyroid disorders
There’s an entire category of drugs called dopamine antagonists that work by binding to receptors to block dopamine activity.
Three main types of drugs that fall into this category are tricyclic antidepressants, drugs for nausea and vomiting, and some antipsychotics.
Psychosocial stressors can cause less dopamine to be produced. (25)
Examples of this kind of extreme stressor includes grief, abuse, poverty, social discrimination, or living with an addict.
Children who experience a traumatic childhood may continue to produce less dopamine in adulthood.
And lastly, one of the most unexpected dopamine depleters might be your mobile phone.
There’s evidence that the electromagnetic radiation emitted by cell phones disrupts levels of dopamine, serotonin, and norepinephrine. (26)
Low Dopamine Symptoms
Dopamine deficiency drains 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
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How to Increase Dopamine Naturally
Low dopamine is also linked to numerous mental health disorders.
Let’s talk about some of the most common conditions with a dopamine connection.
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Low Dopamine: An Unexpected Cause of Depression
No one knows for sure what causes depression, but the most popular theory is that it’s due to a lack of the mood-elevating brain chemical serotonin.
But there’s a growing body of evidence that dopamine deficiency is the underlying cause of depression in many cases.
This could explain why selective serotonin reuptake inhibitors (SSRIs), antidepressants that work by increasing serotonin, work for only 40% of those who use them. (27)
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Here’s some of the key evidence that dopamine may play a bigger role in depression than generally acknowledged.
The idea that depression is caused by low dopamine is not new.
One study published over 20 years ago states that dopamine has wrongly been ignored as a cause of depression and that there’s a large body of evidence that antidepressants that target dopamine can be effective for treating depression. (28)
More than ten years ago, Harvard Medical School researchers discovered that dopamine dysregulation is implicated in depression. (29)
Clinical trials have found that people with depression have lower levels of a major metabolite of dopamine (homovanillic acid) in their central nervous system. (30)
There’s some evidence that SSRI antidepressants work by indirectly affecting dopamine levels. (31)
And lastly, there are some antidepressants, like Wellbutrin, that are known to work by increasing dopamine.
Wellbutrin belongs to a class of antidepressants, the norepinephrine-dopamine reuptake inhibitors, which are sometimes prescribed when SSRIs don’t help.
The Difference Between Serotonin and Dopamine Depression
Unfortunately, doctors must rely on trial and error when prescribing antidepressants for their patients.
Blood tests are being developed that may eventually take the guesswork out of this process. (32)
But until these tests have been perfected, the best way to tell if your depression is related to low serotonin or low dopamine is by your symptoms.
While there is definitely crossover between the two sets of symptoms, there are a few key differences as well.
Dopamine-based depression expresses itself as lethargy and lack of enjoyment of life, while serotonin-based depression tends to be accompanied by anxiety.
With dopamine depression, you may use sugar, caffeine, or nicotine as a quick fix to temporarily feel more alive.
This is no coincidence — they all increase dopamine.
Unfortunately, many people resort to self-destructive behaviors such as recreational drug use or excessive shopping, gambling, and porn for their dopamine surge.
With low serotonin, you’ll be more likely to binge on carbohydrates like ice cream or cookies, particularly when worrying thoughts keep you up at night.
The Dopamine-Addiction Connection
Substances and behaviors that are addictive provide a temporary, unnatural flood of dopamine.
Drugs like cocaine and amphetamines cause up to 10 times more dopamine to be released than is normal. (33)
Addictive behaviors such as internet use, shopping, gambling, porn, and power have similar effects.
Brain receptors become overwhelmed and eventually respond by producing less dopamine and reducing the number of receptors available. (34)
Imaging studies confirm that the brains of substance abusers release less dopamine and have fewer dopamine receptors. (35)
One of the hallmarks of addiction is needing more and more to get the same effect due to this downregulation of dopamine.
This is why many former addicts rely on caffeine, sugar, and smoking to increase their energy, focus, and drive.
What they are really doing is self-medicating with weaker, legal, dopamine-boosting substances.
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Low Dopamine and Parkinson’s Disease
Parkinson’s is a progressive neurodegenerative disease that occurs when the brain gradually stops producing dopamine.
Parkinson’s usually starts with a slight tremor in one hand.
Patients gradually lose their ability to regulate their movements and emotions.
There is no cure, but, so far, the most effective treatment is levodopa, a natural compound that converts into dopamine. (36)
ADHD and Dopamine Deficiency
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. (37)
Both fibromyalgia (FMS) and chronic fatigue syndrome (CFS) are associated with low dopamine levels. (38)
Symptoms of low dopamine 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 or symptoms of low dopamine, you don’t have to live with it.
There are several lifestyle changes that can raise dopamine levels naturally.
The amino acid l-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 l-tyrosine.
Virtually all animal products — meat, fish, poultry, and dairy — are good sources of both l-tyrosine and phenylalanine.
- 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 several supplements that increase dopamine via various mechanisms.
The most obvious dopamine supplement to consider is the amino acid l-tyrosine.
It is the precursor to dopamine and without it, you can’t make adequate dopamine.
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Even if you think you get plenty of l-tyrosine in your diet, stress, over-work, lack of sleep, and illness can all increase your need for l-tyrosine. (43)
Vitamin D, magnesium, and omega-3 fats
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Dopamine Supplements: Boost Your Mood (and more) Naturally
Lastly, you can take one of these natural supplements known to increase dopamine:
Some dopamine supplements contain phenylethylamine, but I don’t recommend them.
Phenylethylamine is pretty useless as a mood-altering supplement since, once it reaches the brain, it has a half-life of only 30 seconds. (56)
Activities That Raise Dopamine Levels
Any activity that makes you feel happy and relaxed increases dopamine.
Physical exercise stimulates a spurt of dopamine and is one of the neurotransmitters responsible for “runner’s high.” (57)
Get a therapeutic massage.
It can raise dopamine by over 30% while also decreasing the stress hormone cortisol. (58)
Meditation causes a dopamine release. (59)
So do hobbies that focus the mind such as knitting, home repair, gardening, painting, photography, and woodworking. (60)
Playing and listening to music you enjoy stimulates a dopamine release. (61)
Interestingly, you don’t even have to listen to music.
Just the anticipation of hearing it has the same effect.
Seek and find
Engage in “seeking and finding” activities such as geocaching, fishing, bird watching, and collecting of all kinds.
This emulates the hunt that provided our ancestors with their dopamine boosts.
Take on new challenges and set small, regular mileposts to push your progress.
Accomplishing goals, even small ones, stimulates a surge of dopamine.
Overcoming Dopamine Deficiency: Take the Next Step
A dopamine deficiency can sap the joy from life.
It is also a factor in many mental health conditions, including depression and addictive behaviors.
Make appropriate lifestyle changes to raise your dopamine levels:
- Eat a diet high in dopamine-promoting foods.
- Engage in known dopamine-enhancing activities — physical exercise, meditation, hobbies, music, and goal planning.
- Take appropriate dopamine-boosting supplements.
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