9 Ways to Balance Dopamine Naturally

Dopamine, the feel-good neurotransmitter widely known to be involved in feelings of pleasure, is also involved with motivation, memory, mood, attention, and can regulate motor movements.

Dopamine must be balanced for happiness, and too much or too little dopamine in the brain can cause problems.

An excess of dopamine has been associated with agitation, obsession or compulsions, psychosis, and violence, and not enough dopamine can cause depression, low motivation, apathy, boredom, and more. Low dopamine is also thought to be the primary issue in ADD/ADHD.

Here are natural ways to keep dopamine levels balanced.

1. Consume foods high in tyrosine. Tyrosine is an amino acid building block for dopamine, and can be found in almonds, bananas, avocados, eggs, beans, fish, chicken, and dark chocolate.
2. Eat a diet higher in protein and lower in carbohydrates. Animal studies have shown ketogenic diets to increase dopamine availability in the brain. Eating highly processed and sugary foods leads to cravings and overeating can lead to weight gain, which can impair dopamine pathways.
3. Make a habit of exercising. Physical exercise increases dopamine levels and slows down brain cell aging. Exercise has also been associated with improved mood and a better outlook on life.
4. Pray and meditate. Numerous studies have health benefits of prayer and meditation. One study found that dopamine production increased 65% after one hour of meditation.
5. Get a massage. Studies have shown that massage therapy increases dopamine levels by about 30% and decreases the stress hormone cortisol.
6. Get enough sleep. Lack of sleep has been shown to reduce concentrations of neurotransmitters, including dopamine, and their receptors.
7. Listen to calming music. Calming music can increase pleasurable feelings, improve mood, reduce stress, and help with focus and concentration, and much of this occurs because of an increase in dopamine levels.
8. Go outside. According to research, sunlight exposure increases dopamine in the brain.
9. Take nutritional supplements. Ashwagandha, rhodiola, and panax ginseng have been found to increase dopamine levels, promoting improved focus and increased energy while enhancing endurance and stamina. Other supplements that increase dopamine include curcumins, l-theanine, and L-tyrosine, which promote alertness, attention, and focus.