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You probably associate dopamine with happiness, but it's not as simple as that. It's more accurate to say that dopamine is the great motivator. Your brain uses it as a reward to encourage you to do things and help you remember them so that you'll do them again. [1] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source But there is such a thing as too much motivation. Dopamine, like all good things, is best in moderation. Here, you'll find answers to all of your most important questions about dopamine, then learn how you can maintain healthy dopamine levels to keep your mind and body balanced.
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Section 6 of 8:
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ADHD. Dopamine motivates you to start and complete a task. It's also at work when you plan and prioritize things to do. If you have ADHD, your difficulty with these functions might be related to a dopamine deficiency—although ADHD is more complex and other factors are likely involved as well. [13] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Dopamine's motivational effects also influence how your brain evaluates a task and decides whether it's worth doing or not. Research shows that people with low levels of dopamine tend to look first at the difficulty of the task rather than the reward they'll receive for completing it.
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Depression. Some of the most common symptoms of depression are low motivation and the inability to feel pleasure. These things are all associated with a deficiency of dopamine, although there are likely other factors involved. People with depression might also have a flat affect, meaning that they don't show much emotion. That, too, might be attributed to low levels of dopamine. [14] X Research source
- In people with bipolar disorder, low dopamine may be responsible for their depressive symptoms, while an excess of dopamine might be responsible for feelings of mania.
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Schizophrenia. Dopamine has an interesting relationship with schizophrenia that depends not only on the overall level of dopamine but also on the areas of the brain where that dopamine is released. Some symptoms of schizophrenia can be caused by a dopamine deficiency while others can be caused by an excess of the neurotransmitter. Although scientists don't totally know the role dopamine plays in schizophrenia, there are good reasons to suspect it's important. [15] X Research source
- Low dopamine is a factor in many of the cognitive deficits associated with schizophrenia, including poor working memory, lack of pleasure, trouble with speech and speech processing, and social withdrawal. These are referred to as "negative" symptoms of schizophrenia because they refer to a loss of typical brain functions.
- High dopamine causes the delusions and hallucinations that many people consider the hallmark of schizophrenia. These are "positive" symptoms because something happens that doesn't happen in a typical brain.
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Substance Use Disorder/Addiction. Amphetamines, cocaine, and similar drugs cause the neurons to release massive amounts of dopamine at once. Other drugs, such as heroin, mimic dopamine, making the receptors think they have more dopamine than they actually do. As a result, you start craving the euphoric feelings of a dopamine rush, which can lead to substance abuse and addiction. [16] X Research source
- Because drugs disrupt dopamine production, people who misuse drugs don't have enough of it to go around unless they're under the effects of the drug. They start to feel as though they're not capable of enjoying anything anymore unless they're also on the drug.
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Section 7 of 8:
Dopamine Medications
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Methylphenidate (Ritalin) treats ADHD by blocking the reabsorption of dopamine. This drug increases the amount of dopamine available in your body. Having more dopamine enables people with ADHD to have more motivation to start and complete tasks. [17] X Trustworthy Source National Institutes of Health U.S. government agency for biomedical and public health research Go to source
- Norepinephrine and dopamine reuptake inhibitors (NDRIs) are also sometimes prescribed "off-label" for ADHD. This just means that they're used to treat ADHD even though they aren't officially approved for that. [18] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Dopamine reuptake inhibitors treat depression. Buproprion (Wellbutrin) is the only drug in this class of NDRIs. This class of drugs increases the available dopamine in your body by preventing it from being reabsorbed. [19] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Doctors also prescribe these types of antidepressants on a short-term basis for smoking cessation. The drugs work to break the nicotine addiction cycle by blocking the reabsorption of dopamine.
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Dopamine-depleting drugs treat movement disorders. Involuntary repetitive movements are believed to be caused by excess dopamine. Although doctors aren't sure exactly how this works, drugs that deplete dopamine in the brain are helpful for people with Huntington's disease, Tourette's syndrome, and other disorders characterized by involuntary repetitive movements or tics. Tetrabenazine, deutetrabenazine, and valbenazine are chemically similar dopamine depleting drugs. [20] X Research source
- These drugs are also prescribed for tardive dyskinesia, a side effect of antipsychotic medications that is characterized by involuntary and abnormal movement of the face, neck, arms, and legs. The condition can start years after someone starts taking antipsychotic medication and can be permanent. [21] X Trustworthy Source National Alliance on Mental Illness Grassroots mental health-focused organization providing resources, support, and education for those affected by mental illness Go to source
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Section 8 of 8:
Maintaining Healthy Dopamine Levels Naturally
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Eat foods rich in L-Tyrosine, the amino acid your body uses to make dopamine. Your brain naturally produces dopamine, but it needs the ingredients to make it. Foods with L-Tyrosine include chicken and other poultry, dairy products, avocados, bananas, soy, and pumpkin or sesame seeds. [22] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- Technically, all eating gives you a little burst of dopamine. However, regularly eating sugary and high-fat fried foods can damage your dopamine pathways. This could lead to over-eating in pursuit of that dopamine burst you're used to from eating. [23] X Research source
- Eating a high-protein breakfast including eggs, lean meats, and dairy work best to keep you full while also increasing your dopamine. [24] X Research source
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Get 7-9 hours of sleep every night to maintain appropriate dopamine levels. Sleep deprivation damages your brain's dopamine receptors so that even though your brain is making dopamine, you're not getting the benefits of it. Your brain, in turn, recognizes that it's not getting the dopamine it should be and triggers the release of more. [25] X Research source
- More dopamine, in turn, can lead to more impulsive actions, aggression, and hostility. If you've ever been highly irritated after spending an all-nighter, you know what this feels like.
- The best way to make sure you're getting enough sleep is to check in on your energy levels throughout the day. If you find that you're lagging mid-morning or mid-afternoon, it could be that you're not getting enough sleep.
- Sleep tracker apps, available for free on your smartphone, can help you monitor your sleep and keep track of the number of hours you get each night.
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Practice meditation to trigger the release of dopamine. People with anxiety disorders also have low levels of dopamine. Meditation is not only physically and mentally calming but also increases dopamine levels. The effects of this can last long after the meditation session if you meditate on a regular basis—say, 20-30 minutes a day every day. [26] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- Focus on your breath for a quick and simple meditative practice that you can do throughout the day whenever you start to feel anxious or nervous. Breathe deeply in through your nose, pause, then exhale slowly through your mouth. You only need to do this for a minute at a time to start feeling the results.
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Exercise to increase your dopamine levels. Commit to 20-30 minutes of exercise every day to trigger a release of dopamine that improves your mood and makes it easier to focus. Over time, consistent exercise also improves your memory and general brain function, making it easier for you to learn and process information. [27] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
- Sticking to an exercise regime also makes you feel good because it gives you a sense of accomplishment—which comes with its own little hit of dopamine.
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Perform random acts of kindness for a "helper's high". Your brain releases dopamine when you do something kind for someone else—researchers call this a "helper's high," similar to the "runner's high" you get from exercise. The boost of dopamine makes you feel great for being kind, which encourages you to seek out other opportunities to practice kindness. [28] X Trustworthy Source Cedars Sinai Hospital Website of one of the world's leading hospitals Go to source
- These moments are easy to find if you keep your eyes open to them. For example, you're coming home after a busy day and see your neighbor struggling with their groceries. Stopping to help them carry the bags in is a kind thing to do and your brain will reward you.
- Random acts of kindness also give you a boost of oxytocin, the so-called "love hormone" that plays a role in trusting people and forming social bonds.
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Get a massage from a licensed massage therapist for a dopamine boost. Massage decreases cortisol, a stress hormone that causes you to feel tense and anxious. It also increases dopamine and serotonin, both of which will put you in a better mood. [29] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Studies have shown that dopamine increases about 31% on average after massage therapy sessions. You might even be able to get a referral from your doctor or therapist so your insurance will cover part or even all of the cost of your sessions.
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Expert Q&A
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QuestionCan a blood test show dopamine levels?Dr. Kirsten Thompson is a Board Certified Psychiatrist, Clinical Instructor at UCLA, and the Founder of Remedy Psychiatry. She specializes in helping patients with mental health conditions such as major depressive disorder, anxiety, ADHD, bipolar disorder, OCD, PTSD, and postpartum depression. Dr. Thompson holds a BS in Operations Research Industrial Engineering from Cornell University and an MD from The State University of New York, Downstate College of Medicine.Nope! For many brain chemicals that are associated with mood symptoms (like dopamine), the changing levels are generally between the nerves in the brain and unfortunately can't be tested with a simple blood test.
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References
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425246/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3413474/
- ↑ https://www.nih.gov/news-events/nih-research-matters/dopamine-affects-how-brain-decides-whether-goal-worth-effort
- ↑ https://www.sciencenewsforstudents.org/article/explainer-what-dopamine
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425246/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425246/
- ↑ https://nida.nih.gov/publications/drugs-brains-behavior-science-addiction/drugs-brain
- ↑ https://nyulangone.org/news/brain-cells-decide-their-own-when-release-pleasure-hormone
- ↑ https://www.frontiersin.org/articles/10.3389/fneur.2018.01041/full
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2612120/
- ↑ https://www.sciencedaily.com/releases/2013/01/130110094415.htm
- ↑ https://www.health.harvard.edu/blog/dopamine-fasting-misunderstanding-science-spawns-a-maladaptive-fad-2020022618917
- ↑ https://my.clevelandclinic.org/health/diseases/4784-attention-deficithyperactivity-disorder-adhd
- ↑ https://www.merckmanuals.com/professional/neurologic-disorders/neurotransmission/neurotransmission
- ↑ https://www.frontiersin.org/articles/10.3389/fpsyt.2014.00047/full
- ↑ https://nida.nih.gov/publications/drugs-brains-behavior-science-addiction/drugs-brain
- ↑ https://www.nih.gov/news-events/nih-research-matters/dopamine-affects-how-brain-decides-whether-goal-worth-effort
- ↑ https://my.clevelandclinic.org/health/treatments/9301-depression-medicines
- ↑ https://my.clevelandclinic.org/health/treatments/9301-depression-medicines
- ↑ https://www.bcm.edu/healthcare/specialties/neurology/parkinsons-disease-and-movement-disorders/treatments/dopamine-depleting-drugs
- ↑ https://www.nami.org/About-Mental-Illness/Treatments/Mental-Health-Medications/Tardive-Dyskinesia
- ↑ https://www.health.harvard.edu/mind-and-mood/dopamine-the-pathway-to-pleasure
- ↑ https://www.npr.org/sections/thesalt/2014/01/15/262741403/why-sugar-makes-us-feel-so-good
- ↑ https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-13-80
- ↑ https://news.harvard.edu/gazette/story/2018/03/harvard-talk-probes-sleep-deprived-brain/
- ↑ https://www.health.harvard.edu/mind-and-mood/dopamine-the-pathway-to-pleasure
- ↑ https://www.apa.org/topics/exercise-fitness/stress
- ↑ https://www.cedars-sinai.org/blog/science-of-kindness.html
- ↑ https://pubmed.ncbi.nlm.nih.gov/16162447/
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