How to increase dopamine levels?

Rezida Galimova

The first female neurosurgeon in MRgFUS, one of the founders of the first non-invasive ultrasound tremor neurosurgery center in Russia, Doctor of Medical Sciences, MBA (John Hopkins University), Associate Professor of the Department of Neurosurgery at BSMU.

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Dopamine called the hormone of happiness for many years. Is this really the case? If so, is it possible to increase its level in the body? Let’s figure this out together!

The recommendations in this article, written for individuals with Parkinson’s, will largely suit healthy people as well, except for information about medications. Medications are prescribed only by a doctor and only considering indications and contraindications!

Brief Information About Dopamine

Dopamine is a chemical substance with the molecular formula 2-(3,4-dihydroxyphenyl)-ethylamine ( C₈H₁₁NO₂₎), formed from an amino acid L-DOPA and can be converted into norepinephrine [Srivastava DK, 2024]. It plays a key role in the functioning of the brain and the body as a whole.

Main functions of dopamine in the body:

• dopamine controls human behavior [Klein MO, 2018],
• dopamine regulates mood and coordination of movements [Radwan B, 2018],
• dopamine dilates blood vessels [Huemer KH, 2003],
• increases urination [Friedrich JO, 2005],
• reduces insulin production [Garcia Barrado MJ, 2015],
• protects the mucosa and slows digestion [de Araujo IE, 2012],
• regulates immunity, specifically reduces lymphocyte activity [Channer B, 2023].

In medicine, dopamine is used as a medication for heart failure and shock [Na SJ, Yang JH, 2022].

There are certain diseases in which there is a decrease in dopamine production in the body, one of which is Parkinson’s disease

Is it true that dopamine is the happiness hormone?

In recent years, the understanding of dopamine’s function in brain activity has changed dramatically. Scientific data convincingly proves that dopamine is not a direct source of pleasure [Lewis RG, 2021]!

It acts as a powerful neurotransmitter that controls the processes of anticipation and the pursuit of reward [Lerner TN, 2021]. The main task of dopamine is to create a strong sense of anticipation and stimulate behavior aimed at obtaining a reward, rather than the actual experience of satisfaction from achievement and the feeling of happiness.

Including the so-called system “Desires “, it creates a strong drive to act! Therefore, people with sufficient levels of dopamine in the body achieve their goals!

How is dopamine related to Parkinson’s disease?

With the help of dopamine, one nerve cell transmits a movement signal in the system that ensures smooth and coordinated movements. In Parkinson’s disease, the cells producing dopamine die, and when about 20-40% of the cells remain, there is a sharp deficiency of dopamine.

Dopamine deficiency is the core of the pathogenesis of Parkinson’s disease development.

In Parkinson’s disease, dopamine deficiency is primarily felt in two key brain systems:

1. Mesocorticolimbic system (emotional-cognitive system):
   This system is associated with the regulation of mood, motivation, emotions, and cognitive functions.
   Dopamine deficiency in this system affects the functioning of the prefrontal cortex and the limbic system.
   Result: symptoms not related to movement, such as depression, apathy, anxiety, cognitive impairments, and decreased motivation
2. Nigrostriatal System (Motor System):
   This system is responsible for the control and coordination of movements. Dopaminergic neurons in the substantia nigra ( substantia nigra) degenerate, leading to dopamine deficiency in the striatum (part of the basal ganglia). Result: movement symptoms such as tremor, muscle rigidity, slowness of movement (bradykinesia), and postural instability.

The lack of dopamine also affects other systems, for example, in Parkinson’s disease, the regulation of blood pressure and pulse is disrupted, leading to so-called sympathetic denervation of the heart [Goldstein, D. S., 2000].

How do they work “dopamine substitutes ” (Levodopa) and other medications on the body in Parkinson’s disease?

All antiparkinsonian drugs, directly or indirectly, increase the level of dopamine in the brain.

“Replacement ” dopamine

Levodopa is a direct precursor of dopamine, so treatment with levodopa drugs is essentially replacement therapy

“Help ” dopamine

Dopamine receptor agonists stimulate dopamine receptors, also increasing its release in the synapse

“Delay ” и “preservation ” dopamine

MAO enzyme inhibitors (rasagiline) and COMT (entacapone) – reduce the dopamine-degrading action of enzymes, also increasing its content in the brain.

Amantadines slow the reuptake of dopamine and, again, there is more of it where needed in Parkinson’s disease

How to increase dopamine levels in Parkinson’s disease?

In addition to antiparkinsonian medications, it is essential to use other, non-pharmacological methods to increase endogenous dopamine in the brain.

How to maintain a sufficient level of dopamine in the body?

During the day, fluctuations in dopamine levels are observed in each person’s body, depending on many factors. Normally, the dopamine level in the blood of a healthy adult is up to 35 pg/ml [Pluto R, 1988]. The maximum level of dopamine is observed in the morning, evolutionarily this occurred so that we wake up and start our day.

There are several ways to naturally increase dopamine. Let’s consider each of them and evaluate. The simplest and most effective is physical activity.

Stick to a healthy diet

In recent years, the term “dopamine diet” has been actively used to increase its levels in the body [Briguglio M, 2018].

Dopamine in the human body is formed from the amino acid tyrosine [Bloemendaal M, 2018]. A diet rich in tyrosine supports the natural production of dopamine [Choi S., 2011].

Foods rich in tyrosine are recommended to be included in the diet:

• red meat
• nuts,
• hard fermented cheese
• avocado,
• Legumes

An interesting fact was discovered by a group of scientists from the institute named Max Planck from Germany, that even the process of eating also stimulates the release of dopamine in the brain, which occurs at two different moments:

• first – right after we taste the food,
• second – some time after eating [Sharmili Edwin Thanarajah, 2018].

Both types of activation affect different areas of the brain: some are responsible for processing taste information, while others are involved in more complex cognitive processes.

It is known that pleasant taste, appearance, and nutritional value influence how we choose food, but scientists have found that taste qualities are less important than the value of the product for our brain! Surprisingly, our brain assesses the usefulness of food and rewards the body with a release of dopamine for consuming the right and healthy food, encouraging us to repeatedly choose more beneficial products.

Myth “Eat more protein ” with Parkinson’s disease

In favor of “eat more protein advice “

Proteins are composed of amino acids, which are considered building blocks. Consuming foods rich in the amino acid tyrosine can help increase dopamine levels. Protein-rich foods such as fish, meat, eggs, dairy products, cheese, nuts, legumes, and dietary supplements can help maintain a balanced dopamine level.

There is evidence in the literature on mice that consuming a high-protein diet increases dopamine levels [T.Brannan, 1991].

There are opinions against excess protein, and even a protein-restricted diet has been proposed

Amino acids are used to create dopamine, and their deficiency can cause a decrease. However, there are studies showing that in adults, protein restriction causes an increase in dopamine release in certain areas of the brain, which may be related to the adaptation of the dopamine system to protein deficiency conditions [Naneix, 2020].

In addition, a protein-restricted diet is proposed ( PRD) [Knight, 2022]

• Limiting protein intake (to 0.8 g per kg of body weight) or redistributing protein (consuming protein in the evening) can be beneficial:
  • Improves the effectiveness of levodopa (the main medication for Parkinson’s disease) by reducing competition between protein and the medication for absorption.
  • Reduces fluctuations in motor symptoms
• Risks:  Nutrient deficiencies are possible if the diet is not balanced.

Proteins in the Diet and Levodopa Intake

Jacob E Earp [Jacob E Earp, 2023] in an article in a research journal Nutrition Reviews writes that an excess of protein is not recommended not only due to competition in the intestines with levodopa but also due to competition in delivery to the brain from the blood.

The author notes that for levodopa to exert its clinical effect, it must cross the blood-brain barrier with the help of a large neutral amino acid transporter. However, in the bloodstream, there is competition for binding between levodopa and other amino acids in this group, which can reduce levodopa’s clinical effectiveness. This competitive effect can be observed when comparing people with Parkinson’s disease who follow a low-protein diet to those who consume a lot of protein. For example, studies have shown that a person with Parkinson’s disease taking levodopa experiences worsened symptoms when consuming a high-protein diet (160 g per day) compared to a low-protein diet (7 g per day). At the same time, the concentration of all large neutral amino acids, including levodopa, increases in the blood, reducing its effectiveness. Additionally, it has been found that consuming 100 g of protein above the recommended daily allowance (0.8 g/kg body weight) leads to an increase in the levodopa dose by 0.7 mg/kg per day. Nevertheless, protein-restricted diets <0,8 g/kg of ideal body weight) did not show long-term therapeutic effects and are not recommended by the National Institute for Health and Care Excellence NICE) due to potential negative health consequences associated with insufficient protein intake, such as muscle mass loss, frailty, and consequently balance disorders

Jacob E Earp [Jacob E Earp, 2023] offers compensation for the deficiency of specific amino acids in Parkinson’s disease, rather than “squirrel “, about which we have a separate article

Excess Protein and Other Body Systems

Currently, in research, there is a cautious approach to excess protein in the diet, firstly because the decay of excess undigested and unabsorbed proteins in the intestine disrupts the microbiome, and secondly, a signaling system has been discovered in the body MTOR, activation of which by excessive intake of amino acids (especially leucine) into the liver  [Helena Pópulo, 2012] may contribute to a number of negative consequences, including oncology [Zhilin Zou, 2020].

Our Advice on Protein Intake for Parkinson’s Disease

Discuss with a doctor or a nutritionist your diet, especially if you are taking levodopa. The doctor will assess what is best for you, considering your body weight, favorite foods, comorbidities, and prescribed medications. It is important to monitor balanced protein intake to minimize the impact on the drug’s effectiveness, while avoiding excessive protein restriction that could harm your health. Together with a competent nutritionist, you can conduct “jewelry ” harmonious selection of individual amino acids, rather than the entire protein along with those amino acids that are already in excess

Coffee

Another simple way to increase dopamine levels and the number of dopamine receptors is to consume caffeine in the amount of 100-400 mg per day in the form of coffee, tea, or any other option [Solinas M, 2002]. Enjoying a cup of aromatic coffee can be considered the oldest method of increasing dopamine levels, originating over 1,000 years ago in Ethiopia [Ukers, W. H., 1948].

We have a separate article about coffee and Parkinson’s disease .

Dietary supplements to increase dopamine (biologically active food supplements) for Parkinson’s

The use of dietary supplements containing dopamine is actively advertised, but we have not found a single research study demonstrating their effectiveness and safety as medications.

Can melatonin be used for Parkinson’s disease?

It has been proven that long-term use of melatonin reduces dopamine levels, so its use is recommended only when changing time zones [Zisapel N., 2001].

Avoid foods high in saturated fats in favor of unsaturated fats

Consumption of large amounts of “unhealthy” fats found in butter, coconut and palm oils, and animal fats can cause neuroinflammation and disruptions in dopaminergic transmission.

In the 2019 meta-analysis [Qu, Yan, 2019] fat consumption in food affects the risk of developing Parkinson’s disease, but it depends on the type of fatty acids. Higher intake of polyunsaturated fatty acids may reduce the risk of Parkinson’s disease, while increased consumption of cholesterol and arachidonic acid may increase this risk

Consume probiotics

It turns out that probiotics support the production of various neurotransmitters in the gut, including dopamine. These can be either probiotic-rich foods (fermented foods and yogurt) or probiotic supplements. Remember that the gut and brain are closely connected, and it is believed that in some cases, degeneration and accumulation of Lewy bodies (the basis of progressive neuron death in Parkinson’s disease) begin in the gut. We have a separate article on gut dysbiosis, microbiome, and probiotics in Parkinson’s disease

Reduce the amount of unhealthy food

Reduce the amount of unhealthy food – usually these are products high in sugar and fat (e.g., fast food). Such tasty and harmful food leads to the immediate release of a large amount of dopamine, which can eventually lead to addiction and the need for higher doses of dopamine.

Normalize weight

Weight normalization is not an entirely obvious method for normalizing dopamine levels in the body. Research shows that dopamine levels in the brain play an important role in the development of obesity [N.D. Volkow, 2012]: in people with excess weight, the number of dopamine receptors in the striatum, the brain region responsible for reward, is reduced, leading to frequent food consumption as a way to compensate for the lack of stimulation in their reward system [Hartmann H, 2020]. However, when people with obesity start exercising regularly, it leads to an increase in dopamine levels and, consequently, a reduction in appetite and body weight [J. Dorling, 2018].

Exercise regularly

Several studies have proven that regular exercise stimulates the production and release of dopamine [Marques A, 2021].

Aerobic exercises lasting 30-60 minutes, 3 times a week, with elements of excitement and surprise, such as sports games (tennis, badminton, volleyball) and dancing, were particularly effective in terms of dopamine levels [Tyler J, 2023]. You should assess your condition. It is important for both healthy individuals and especially patients, including those with Parkinson’s disease, to start training under the supervision of a specialist.

If your health condition doesn’t allow for intensive workouts, even a short walk can increase dopamine levels. In this situation, it’s better to follow the rule of doing a little, but often.
 

Regular physical activity can not only increase dopamine and endorphin levels but also help improve mood. Research has shown that practicing yoga for 1 hour a day, six days a week, for three months significantly increases dopamine levels.

Research also shows that the metabolism of key neurotransmitters (dopamine, serotonin, and norepinephrine) is regulated by physical exercise and improves with a duration of just 10 to 20 minutes.

Normalize nighttime sleep and rest

It has been found that a lack of nighttime sleep can reduce dopamine sensitivity in the brain and cause daytime sleepiness. Dopamine-producing neurons are involved in the regulation of sleep and wakefulness. This is why quality and continuous sleep for 7-9 hours a night will help boost dopamine production.

Quality and prolonged sleep (7-8 hours) is necessary to maintain adequate dopamine levels in the body [Lena I, 2005]. Remember yourself when you hadn’t slept for several nights and had to do something. The next morning, your perception of the surrounding world, yourself, and what was happening didn’t bring pleasure.

It was recently discovered that a short nap (10-20 minutes) can help restore dopamine levels in such situations [Mantua J, S, 2017].

Another interesting study conducted at Northwestern University led by a neuroscientist Y. Kozorovitskiy found an explanation for the very commonly observed condition, when after a sudden sleepless night, excitement develops by morning, a crazy and almost frivolous state, despite the body being physically exhausted [One sleepless night can rapidly reverse depression for several days]. Scientists have studied the areas of the brain responsible for dopamine release and identified high dopamine content in the prefrontal cortex, nucleus accumbens, and hypothalamus. Additionally, they have established a short antidepressant effect of this state, which lasts several days. However, Professor Y. Kozorovitskiy does not recommend using the method to increase dopamine levels and improve depressive state

Spend time in the sun! Morning sunlight

The simplest way to increase dopamine levels is to take a walk for just 10 minutes early in the morning on a sunny day and 20 minutes on a cloudy day. Research has proven that exposure to sunlight early in the morning on the retina stimulates the release of a large amount of dopamine by the brain [Le JQ, 2024]. If you add physical activity while admiring the beauty around you and a cool shower afterward, you will significantly increase your dopamine levels for the entire day!

Exposure to sunlight helps the body produce vitamin D, which promotes dopamine production. However, a lack of sunlight can cause a bad mood and lower serotonin and dopamine levels. Research has shown that sufficient sunlight exposure for 30 days leads to an increase in the density of dopamine receptors in brain areas responsible for motor activity and the reward system. Think about how you feel in the summer or on a seaside vacation.

Practice meditation

Meditation, probably one of the most effective methods, refers to the practice of training attention through various techniques (mindfulness, clarity of mind control, emotional stability)

Recent studies have shown that an hour of meditation can help increase dopamine production by approximately 65% compared to simple rest. There is also evidence suggesting that the practice of meditation can help improve motivation, positive mood, and maintain a meditative state for an extended period of time.

Listen to music

You often notice that lively music always uplifts you and fills you with positive thoughts. In the research of Professor R. Zatorre it was found that dopamine levels were 9% higher when participants listened to music they liked [Zatorre RJ, 2013]. If you suddenly feel sad, turn on your favorite music!

Listening to music also contributes to the release of dopamine in the brain—this has been confirmed by neuroimaging studies, which have shown that listening to music stimulates the area of the brain associated with reward and pleasure and contains a high concentration of dopamine receptors.

Another study showed that instrumental music that gives you chills increases dopamine levels in the brain by about 9% and even improves fine motor skills in patients with Parkinson’s disease.

Neuromodulation

Currently, various devices are widely used to stimulate certain parts of the brain to increase dopamine levels [Peters KZ, 2021]. These devices use

• Magnetic fields [Keck ME, 2002],
• low-intensity focused ultrasound [Olaitan G, 2025] to target areas of the brain that produce dopamine
• in neurology, the vagus nerve stimulator is also widely used by applying electrical current to maintain dopamine levels [Ferstl M, 2022].

Not all methods have comprehensive completed studies proving safety and effectiveness. Consult a doctor before starting their use.

Did you know that ultrasound can eliminate rigidity and tremor in Parkinson’s disease?

Reward yourself for small achievements

Among neuroscientists, the method is gaining great popularity Randomly Intermittent Reward Timing (RIRT), as one of the most effective ways to increase dopamine levels and maintain motivation [https://ai.hubermanlab.com/s/LE0kfpXG]. На русский можно перевести как “random intermittent reward “. At its core is the modern understanding of dopamine’s role not as a happiness hormone, but as a neurotransmitter that controls the processes of anticipation and the pursuit of reward.

To use this method, we divide a large goal into small and achievable ones. After completion, we mark our victories with a pleasant reward. It’s better to associate “victory” not only with the result but also with the process of effort itself, which helps better manage your dopamine for achieving success [Leow LA, 2024]

Working on increasing dopamine levels in the body is an exciting yet multifaceted journey. With small lifestyle changes, you can significantly improve your well-being and boost your motivation levels. Start today and watch as your brain begins to operate at full capacity! Remember, increasing dopamine is a process that requires patience and a comprehensive approach. Combine different methods and find your optimal approach.

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One sleepless night can rapidly reverse depression for several days – (https://news.northwestern.edu/stories/2023/11/one-sleepless-night-can-rapidly-reverse-depression-for-several-days/)

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