Struggling to feel motivated or fight off the blues? If you’re feeling down or unmotivated, it could be your dopamine levels. Fortunately, there are certain foods and supplements you can consume to raise the level of this mood-boosting hormone in your brain.
Take a look at this post to learn more about the best dopamine-enhancing foods and supplements here.
Probiotics are ‘good’ bacteria found in fermented foods like yogurt and kimchi that can help boost your mood by helping to balance the gut microbiome.
This ‘microbial ecosystem’ is thought to play a role in our mental state and research suggests that probiotics can help reduce anxiety, depression and other mood disorders. Adding some probiotic-rich foods to your diet will help keep your gut healthy and ultimately make you feel better.
Probiotics are readily available in the supermarket and can be consumed in many forms, from yogurts and ice cream to kombucha and kimchi. Not all probiotic foods are created equal though, so it’s important to do your research and choose foods with high levels of beneficial bacteria for the greatest benefit.
Additionally, you may find that taking a probiotic supplement helps to boost your mood even more, but always check with your doctor before taking any supplement and only take supplements that have been third-party tested and approved.
Ginkgo biloba is one of the oldest living tree species and has been used as a medicinal supplement in traditional Chinese medicine for centuries. It’s thought to increase levels of dopamine, serotonin and other neurotransmitters, which could help reduce symptoms of anxiety and depression.
Supplementing with ginkgo biloba may also improve circulation and memory, making it especially useful for those who suffer from stress or difficulty focusing.
While there are many supplements that tout mood-boosting benefits, ginkgo is thought to be especially effective.
Studies have suggested that taking 240-480 mg of ginkgo per day may reduce symptoms of anxiety, although results vary from person to person.
Omega-3 Fatty Acids and Wild Blueberries.
Omega-3 fatty acids, found in certain fish and seafood such as salmon and sardines, are a great source of healthy fats and can improve your dopamine levels to help lift your mood.
Wild blueberries also contain high amounts of antioxidants and are believed to boost dopamine levels. Eaten together or separately, these foods can do wonders for your mental health!
Not only are Omega-3 fatty acids and wild blueberries two of nature’s superfoods, but they are also known to contain bioactive compounds that help boost dopamine levels. Studies have shown that by increasing your intake of these foods, you can positively influence the levels of dopamine in your brain and thus improve how you feel.
Besides improving your mood and boosting your dopamine levels, Omega-3 fatty acids and wild blueberries provide a multitude of health benefits including improved heart health, enhanced mental clarity and focus, better hair, skin and nails and much more!
Make sure to include these superfoods in your daily diet to reap their numerous rewards.
Green Tea and Avocados.
Green tea and avocados are two other popular items known to boost dopamine levels.
Avocados contain tyrosine, an amino acid that helps the brain create various neurotransmitters like serotonin and dopamine. Plus, they have high amounts of Vitamin B6 – a vitamin important for breaking down proteins into energy-boosting amino acids.
Green tea is packed with catechins which act as antioxidants that help fight off free radicals, promoting better overall mental health.
Both of these food items are great for your overall health, but when it comes to boosting dopamine, green tea can be especially beneficial. Tea polyphenols have been demonstrated to be neuroprotective, which encourages healthy brain cell production and an increased level of dopamine in the brain’s prefrontal cortex.
To get the most out of the catechins in green tea, you should drink four or five cups of tea on a daily basis. Adding avocados to your diet is also important – try blending one into morning smoothies or adding it as a garnish to lunches and dinners.
Ginseng and Dark Chocolate.
Ginseng and dark chocolate are two foods known for boosting dopamine levels.
Ginseng is an herb used in traditional medicine that contains potent antioxidants which can help increase concentration and mood.
Dark chocolate is also packed with antioxidants, plus it’s a rich source of serotonin, magnesium, and phenylethylamine – all of which can further improve your mood. However, you’ll want to be mindful not to overdo it and stick to moderation when consuming these treats.
Both snacks are a great addition to any health-conscious diet since they offer a wide range of benefits. In addition to their potent antioxidant content, both ginseng and dark chocolate contain essential vitamins and minerals like B-complex vitamins, zinc, magnesium, and manganese.
Moreover, these foods have been extensively researched for their ability to improve mood and reduce stress levels – making them ideal additions for boosting your dopamine levels in a healthy way.
Curcumin and Vitamin D3 Supplements.
Curcumin and Vitamin D3 are two popular supplements that can help boost dopamine levels in the body and improve your overall mood.
Curcumin helps to increase dopamine levels in the brain, which helps reduce stress, anxiety and depression. Studies have found that daily supplementation with curcumin can increase serotonin and dopamine levels as well as reduce symptoms of depression.
As for Vitamin D3, it helps regulate the production of hormones in our bodies. One study found that supplementing with Vitamin D3 reduced symptoms of depression by up to 17%. Additionally, Vitamin D3 has been linked to improved moods and better overall mental health.
It is important to get your doctor’s opinion before taking any type of supplement, however, as there may be other factors involved when it comes to managing mood and improving mental health.
7 Lifestyle Choices That Can Boost Your Dopamine Levels
Feeling down in the dumps and need to boost your mood? Increasing your dopamine levels could be the answer.
Dopamine is a neurotransmitter associated with motivation, reward and pleasure, and it can be increased naturally through lifestyle changes like exercise and stress reduction. Read on to learn seven simple ways to increase your dopamine levels.
Exercise is one of the best things you can do to increase your dopamine levels. Physical activity helps stimulate the release of neurotransmitters like dopamine, which helps to improve mood, reduce stress, and increase motivation.
Aim for at least 20 minutes of moderate exercise every day to boost your dopamine levels.
Eat a Healthy Diet.
Eating a well-balanced diet is key to increasing your dopamine levels and overall health. Eating lots of processed food, saturated fats, and refined sugar can reduce dopamine levels and depress your mood.
Instead, opt for a balanced diet that includes plenty of fresh fruits and vegetables, lean protein, nuts and seeds, legumes and whole grains. Include foods rich in omega-3 fatty acids to increase the synthesis of dopamine in the brain.
Get Plenty of Sleep.
Sleep plays an important role in boosting dopamine levels. When you get the right amount of rest, your body can regulate its neurotransmitter production more effectively, which is essential for maintaining overall health and wellness.
Aim to get seven to eight hours of quality sleep each night to reap the benefits. Additionally, taking power naps may promote higher dopamine levels throughout the day.
Try Meditation and Breathing Exercises.
Research has shown that practicing meditation and breathing exercises can help to increase dopamine levels naturally.
Meditation helps to relax the body, reduce stress and anxiety, and ultimately improves one’s overall cognitive performance. Taking a few moments each day to practice mindful meditation and deep breathing can be beneficial for increasing dopamine levels in the brain.
Additionally, engaging in activities like yoga, tai chi, or qigong may help you reach peak relaxation and stimulate dopamine production.
Connect With Others Socially and Spend Time Outside of Work Pursuing Passions or A Creative Hobby.
Spending time away from work socializing with friends can help to increase dopamine levels. Joining a book club, taking a cooking class, or signing up for a yoga retreat are excellent ways to form meaningful connections with others.
When you pursue activities outside of work that you enjoy, dopamine is released naturally and it helps promote feelings of pleasure and reward. Spending time with other people in a supportive environment has the power to leave us feeling happy and revitalized.
John Lawe has been with Trendohealthtips.com for Four years and an active contributor for two years now. Lawe is a Professional Pharmacist with excellent understanding of the product formulation, the science behind diet pills and the supplement industry.