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?
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.
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 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 that they starve to death even when food is readily available. (3)
Our modern lifestyle doesn’t provide the same opportunities for dopamine enhancement that our ancestors experienced, like hunting 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 any kind of addictive substance.
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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 this is a shortcut that means 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 very well.
- Dopamine is broken down too soon or not being appropriately recirculated.
Causes of Dopamine Deficiency
There’s a wide range of reasons you may be low in dopamine.
Poor Diet
Poor diet is a big factor.
Diets high in sugar and saturated fats can suppress dopamine. (4, 5)
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.
You may also be low in one or more of the cofactors needed to turn l-tyrosine into dopamine, such as B complex vitamins, copper, zinc, and iron. (6, 7, 8)
Vitamin D
Vitamin D activates the genes that release dopamine, and few of us get enough of this critical “sunshine vitamin.” (9, 10)
5-HTP and Melatonin Supplements
Surprisingly, some natural supplements could be the culprit.
Dopamine-Boosting Supplements
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5-HTP and melatonin supplements are the most common ones that can deplete dopamine, but there are several others as well. (11, 12)
Herbal remedies white mulberry (Morus alba), noni fruit (Morinda citrifolia), magnolia bark (Magnolia officinalis), and licorice root (Glycyrrhiza glabra) get rid of excess dopamine and should be avoided when increasing dopamine is your goal. (13, 14, 15, 16)
There are many health conditions linked to dopamine deficiency: (17, 18, 19, 20, 21)
- drug addiction
- obesity
- thyroid disorders
- chronic inflammation
- hormone imbalance
- mercury toxicity
- manganese toxicity
- Parkinson’s disease
- bipolar disorder
- carriers of certain genes
Certain Drugs
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. (22)
Electromagnetic Radiation
And lastly, one of the most unexpected dopamine depleters might be your phone.
There’s evidence that the electromagnetic radiation emitted from cell phones disrupts levels of dopamine, serotonin, and norepinephrine. (23)
Low Dopamine Symptoms
Dopamine deficiency sucks the zest of out 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:
- fatigue
- lack of motivation
- inability to experience pleasure
- insomnia
- hard time getting going in the morning
- mood swings
- forgetfulness
- 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
Related on Be Brain Fit —
How to Increase Dopamine Naturally
Low dopamine is also linked to numerous mental health disorders.
Here are 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. (24)
Here’s some of the key evidence that dopamine may play a bigger role in depression than generally acknowledged.
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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. (25)
More than ten years ago, Harvard Medical School researchers discovered that dopamine dysregulation is implicated in depression. (26)
Clinical trials have found that people with depression have lowers levels of a major metabolite of dopamine (homovanillic acid) in their central nervous system. (27)
There’s some evidence that SSRI antidepressants work by indirectly affecting dopamine levels. (28)
And lastly, there are some antidepressants, like Wellbutrin, that are known to work by increasing dopamine. (29)
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. (30)
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 high carbohydrate 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. (31)
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. (32)
Imaging studies confirm that the brains of substances abusers release less dopamine and have fewer dopamine receptors. (33)
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.
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. (34)
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. (35)
Dopamine Deficiency Symptoms in FMS and CFS
Both fibromyalgia (FMS) and chronic fatigue syndrome (CFS) are associated with low dopamine levels. (36)
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 raise dopamine levels naturally.
Dopamine Foods
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.
Here are some other foods that can increase dopamine: (37, 38, 39, 40)
- legumes
- almonds
- peanuts
- sesame and pumpkin seeds
- apples, avocados, bananas, watermelon
- beets, green leafy vegetables, sea vegetables
- chocolate
- coffee and green tea
- oatmeal
- turmeric
- wheat germ
Dopamine-Boosting Supplements
Dopamine is a serious medicine used in emergency situations like heart attacks and shock.
So while actual dopamine supplements are not available, there are many dopamine-boosting supplements you can try.
Tyrosine
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. (41)
Vitamin D, magnesium, and omega-3 fats
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. (42, 43, 44, 45, 46)
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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. (55)
Activities That Raise Dopamine Levels
Any activity that makes you feel happy and relaxed increases dopamine.
Exercise
Physical exercise stimulates a spurt of dopamine and is one of the neurotransmitters responsible for “runner’s high.” (56)
Massage
Get a therapeutic massage.
It can raise dopamine by over 30% while also decreasing the stress hormone cortisol. (57)
Meditation
Meditation causes a dopamine release. (58)
So do hobbies that focus the mind such as knitting, home repair, gardening, painting, photography, and woodworking. (59)
Music
Playing and listening to music you enjoy stimulates a dopamine release. (60)
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.
New challenges
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.
We recommend Mind Lab Pro® — the “universal” brain supplement that contains 11 brain-enhancing ingredients, including tyrosine, l-theanine, citicoline, bacopa, and phosphatidylserine, that work together to optimize dopamine levels.
READ NEXT: How to Increase Dopamine Naturally
Lynn says
Can you take a ssri like Zoloft 12.5mg (ive been on it for 19 days now) an Wellbutrin to even out dopamine isdues an serotonin issues? Dors,Wellbutrin address Norepinephrine issues? Im 50 now. But hit menopause at 46. Have had depression an anxiety (anxiety since a child)ever since. Was on Tramadol which increases serotonin and Norepinephrine in in brain an synthetic opiate, for long time. Detoxed off with help due to horrible withdrawls. Turns out at 50 seeing a psychiatrist, tested high for ADD inattentive type! Explains alot in my life. But Concerta an Adderall are not working really for me an Im afraid of stimulants. My 21 yr old prob has ADD to. All symptoms there an worse than me. Cant one take Wellbutrin for ADD ? Isnt ADD due to low dopamine? An what about the depression an anxiety that goes with ADD cayse there def is some for sure. Again can you take an SSRI an Wellbutrin together AN does Wellbutrin only raise dopamine or does it raise Norepinephrine also? Sorry so long questions! Im at a loss an want to help my son. He does not exercise. Trying to quit smoking (smoked since 19) which is very hard but he is really trying. Not motivated. Procrastinates. Impulsive decisions an buying. Drinks but trying to slow down. But if you really have a REAL deficiency of dopamine its not going anywhere. ADD doesnt leave when you become an adult! But dopamine doesnt address the depression/anxiety. Help!!
mike says
Hi
Are there specific test blood available to reveal a lack of dopamine ?
Thanks
Deane Alban says
Hi Mike, There is no good way to test dopamine levels — it’s best to go by your symptoms.Yyou can read more about that in our article on neurotransmitter testing.
Shan says
Hi,
Your article is very informative. I’m a student doing multiple courses at once and sometime in December 2018 I kinda lost my motivation to study and my concentration faltered big time.
Very crucial exams are approaching and I’m really worried because I’ve always considered being naturally motivated and focussed as my hallmarks, but now these two have failed me.I have a strong feeling now that I may have dopamine deficiency.
What do you think I should do to get back on my feet?
Suzi says
Hi. I was dx w early onset Parkinson’s 2 years ago when I was 47.
I can’t even concentrate and get motivated enough to finish this message. I’m just sitting here in front of my craft desk just staring at everything.
My life is falling apart.
Deane Alban says
Hi Suzi, I’m sorry to hear of your struggles. Are you under a doctor’s care? Do you feel you are getting the best possible care for your condition? If not, I urge you to find a new doctor. You’ll find directories for doctors who practice functional medicine, environmental medicine, and other complementary forms of medicine in our Resources Guide.
You can search for mentions of Parkinson’s disease in our search function. You’ll find many articles that discuss potential natural treatments including citicoline, MCT oil, coconut oil, and taurine.
Also, I suggest you sign up for a free webinar series hosted by Dr. Mark Hyman called Broken Brains. It just started last night so you can still get in. You can sign up for that here.
Do you have someone who can be your advocate to help you find better answers to your problem? If not, please try to find someone. I know it’s hard to do research when you can’t concentrate. 🙁
SABYASACHI SEN says
I AM USING PEMF TO RAISE MY DOPAMINE LEVELS AFTER TRYING THE POISON CALLED VENLAXAFINE. DOES PEMF DEVICES RAISE DOPAMINE LEVELS IN THE BRAIN PLEASE?
Deane Alban says
Some research has found that Pulsed Electromagnetic Field (PEMF) can increase dopamine in patients with Parkinson’s disease. However, that does not mean that it does so in people who don’t have Parkinson’s. I haven’t seen that that’s been proven one way or another.
Molly Evans says
I have been taking venlafaxine for some years; it saved my life!
Razzaque says
I was addicted to chewing tobacco in 2013, after using it for seven months i left it suddenly with my own willpower in December 2013. Then came the fear, stress and depression, these things continued to hurt me during the whole year of 2014. Due to lack of enjoyement i again started chewing tobacco in 2015 and now it has been four years iam struggling to leave it. Currently iam very depressed, having low self esteem, loss of motivation and having sleep problems. I cant sleep well. I want to quit the tobacco but i lack the motivation and willpower to quit it. Now it is the combination of addiction and depression. Also i have persistent negative thoughts. What should i do?
Deane Alban says
Hi Razzaque, First, if you are depressed and have sleeping problems, you should talk to your doctor to rule out any underlying health conditions. In the meantime, try to incorporate the healthy lifestyle measures discussed in this article. You can learn how to control negative thoughts in this article.
SABYASACHI SEN says
DON’T TRY TO QUIT COLD TURKEY. IT IS DANGEROUS. REDUCE THE AMOUNT EVERY WEEK OR 2WKS SLOWLY. IT WILL WORK. NEVER NEVER TOUCH ANTIDEPRESSANTS, YOU WILL FEEL 100TIMES WORSE. 2)AS YOU REDUCE JOIN A GYM OR START CYCLING. THIS WILL RAISE NEUROTRANSMITTER LEVELS. 3) BUY A PULSE ELECTROMAGNETIC FIELD DEVICE. AMAZON. IN SELLS IT. FIRST RESEARCH THIS SCIENCE ON THE NET & IF YOU CAN AFFORD IT_RS 45,000-BUY ONE OR FIND A CLINIC THAT USES PEMF DEVICES. YOU WILL BECOME OKAY.
Coty says
First let me say that I enjoyed your article very much, I know that I have dopamine related issues and pretty much always have. A few months ago I started Wellbutrin and it was the miracle cure I had always hoped for but then it seems after a while my dopamine receptors desensitized, I say this because I regressed back into my prior symptoms and they became even worse. I eat healthy, exercise, have quit all addictions besides caffeine. I’m just not sure what can help at this point. Any advice would be greatly appreciated, thank you in advance.
Deane Alban says
Hi Coty, It must be very frustrating and discouraging to have had Wellbutrin stop working for you. 🙁 First, have you discussed this with your doctor? He may have other suggestions. It sounds like you are doing many of the right things — diet, exercise, etc. — and that’s a great start! Additional things you can try include taking dopamine-boosting supplements, meditation, appropriate goal setting, and getting engaged in activities/hobbies that increase dopamine.
Nekowy says
Hello!
Im a girl from Brazil with major deppression. I loved this article, it explains a lot!
I tried venlafaxine for almost 2 years, and it has no effiency at all, now I started trying bupropione and… WOW, things are very different now!
I wonder why most of the psychiatrists dont try antideppressants based on dopamine when the person CLEARLY SAYS it’s not motivated, cant do anything, like, even taking a bath, doesnt feel any pleasure, and etc… the medics used to say that I should try harder, and everytime I heard those words, I felt… hopeless… I dont know if thats because I dont live in a good country as Brazil but that’s actually very sad, I lost school cause I wasnt able to go, and the psychiatrist only gave me bupropione because my mother said I was compulsive for food (and that’s not even teue at all! My mother didnt use to make meals I liked, so sometimes I bought by myself)
Anyway
The good thing is that now Im way better! And I feel alive again, because I feel my feelings… anhedony is the worst thing you can have in the world, trust me
Have you ever wondered if a normal serotonin based deppression can evolve to a dopamine based one? Because it looks like this happened to me (Im an anxious person as well) the anxiety dissappeared after a time of “normal” and kinda soft (to me because I experienced the worst of ot) serotonin deppression) but when I stopped feeling anxious, it looked like it started my major deppression that was a dopamine based one
Anyway, sorry about my bad english, and Im very happy with your article, seriously! You didnt just said the obvious things every psyquiatrist says, but tou dug deeper, thank you again!
Deane Alban says
Hi Nekowy, The same thing happens here in the US where antidepressants that work on serotonin are almost always the first line treatment and those based on dopamine are often a last resort. I’m so happy to hear you are feeling better. You did a wonderful job of expressing yourself in English! 🙂
Nekowy says
Can’t understand why serotonin antidepressants are in the first line and tried for a long time, this isnt good for some people D:
Thank you!! You’re so sweet, and awesome article again!
Deane Alban says
Thank you for your kind words!
Jared says
Hi i have mayor depression for many years and all your symptoms, tried several ssri’s over the years including venlafaxine but none of them worked. Recently was put into wellbutrin 150mg a day( bupropion) like you but after two weeks i haven’t felt that much of an improvement. How long did it take you to start feeling good? Greetings, looking forward to your response
SABYASACHI SEN says
VENLAXAFINE CREATED THE DOPAMINE DEPLETION. IT DID THE SAME TO ME. SOON BUPROPION OR WELLBURTIN WILL STOP WORKING & YOU WILL FEEL 100TIMES WORSE. IMMEDIATELY START ON PULSE ELECTROMAGNETIC FIELD THERAPY, AFTER YOU RESEARCH IT ON THE NET.
Aidan says
I’m 15 and for almost a year already I didn’t feel any joy or excitement. School is hard because I can’t focus in any class and I don’t socialize that much.
Also music,porn,eating doesn’t give me that feeling anymore. I am trying to stop watching porn because that can be the cause of it. Anyway thanks for this article I’ll look into a psychiatrist and maybe get some supplements or something
Deane Alban says
Hi Aidan, You shouldn’t have to feel this way! I urge you to talk to a parent, doctor, teacher, or other trusted adult about how you are feeling. Also, here’s a link to mental health resources for teens that you may find helpful.
Mark says
Absolutely excellent summary delivery on dopamine deficiency…..I would appreciate any guidance on dosage levels of l-tyrosine, etc….
Deane Alban says
Thank you, Mark! Please see our article on tyrosine, especially the section on dosages.