Dopamine: a word that we see a fair amount these days on social media, among other places. But what is it?

Dopamine is a powerful neurotransmitter/hormone which means it acts as a chemical messenger that sends signals to and from the brain, and between nerve cells, which influence certain functional processes within the body.

Dopamine is mostly synthesised (produced) in the brain, and its role is specifically related to our pleasure and reward circuits, which helps to regulate our mood, focus and attention. Naturally, pleasure and reward have a major impact on motivational behaviours and therefore can heavily impact the way a person acts or the choices they make. If utilised correctly, dopamine can motivate us to behave in certain ways such as maintaining behaviours that benefit our overall health and wellbeing. But if abused, can have compounding effects on our day-to-day lives.

There are certain lifestyle choices that can promote unhealthy or short-bursts of dopamine production, that, once used up, can leave us feeling unbalanced and unfulfilled-not dissimilar to a sugar-rush. Unfortunately, modern lifestyle habits have presented all-too-easy stimulants for short-term dopamine production, and these easily attainable bursts of pleasure/reward can hook individuals into addictive behaviours, unachievable highs, and vicious, stressful cycles which attempt to restore dopamine levels in the brain when stores are low[1].

Fortunately, we can enhance dopamine production in the body and brain from certain activities which create lasting and viable stores within our nerve cells to sustain optimal dopamine levels, to help maintain a positive environment for our neurological pathways and help with symptoms associated with neurological conditions such as ADHD, so let’s take a deeper look.

The Dopamine-Focus Connection: What This Means For ADHD

ADHD (Attention deficit and hyperactivity disorder) is a neurodevelopmental condition that directly impacts the brain, manipulates cognitive function including persistent symptoms of inattention, hyperactivity, and impulsivity.

One of the major characteristics of ADHD now being explored is dysfunction of the dopaminergic pathways (pathways that help receive, transport, produce, and store dopamine) caused by a genetic impairment [2], which often results in individuals being more susceptible to and living in a state of impaired psychological stability, contributing to overwhelm and increased stress (which can further deplete dopamine stores). As a result, individuals are more susceptible to feelings of low mood, emotional irregularity, hyperactivity, increased anxiety, burnout, poor sleep quality and inattention.

In order to combat this, individuals with ADHD are much more motivated towards dopaminergic activities (those that prompt the release of dopamine), to stimulate uptake, reduce imbalance, and promote positive feelings to help regulate mood, focus and attention.

But not all dopaminergic activity is beneficial.

Dopamine’s over-arching influence on the brain's working memory circuits, where specific goals are prioritised, facilitates value-learning and decision-making, ultimately increases willingness of individuals to engage in certain tasks. Because of their natural imbalance, ADHDers may be more distracted by pleasurable (and addictive), dopamine-releasing activities that stimulate immediate gratification. This includes behaviours such as binge eating ultra-processed foods high in sugar and fat, excessive phone scrolling (“doom-scrolling”), binging on TV shows, splurging on impulse shopping, and even substance misuse.[3][4]

These behaviours are unsustainable without long-term damage to general health. Not only do they make it harder to complete mundane, every-day tasks, they can aggravate symptoms of ADHD, cause physical and psychological damage through feelings of frustration or shame, and ironically, make it more difficult create consistent, healthy habits that will ultimately improve focus and attention.

Diet & Lifestyle For Dopamine Maintenance: The Dopamine Diet

We already know that some common behaviours can stimulate short-term dopamine production. However, over-exposure of this kind can also cause chronic alterations to neurological pathways that effect dopamine uptake long-term, and negatively impact general brain functionality[4].

Constantly seeking out activities that satisfy intense levels of dopamine can result in cravings, making these activities addictive, and dull the impact of more sustainable behaviours that promote better regulation. This can result in limited exposure to nutritional elements, reduced brain recovery, information sponging and exposure to blue light, and can have harmful outcomes to quality of life and predispose individuals to mental health changes such as stress and anxiety that further impact dopamine efficiency.[5]

So, the trick here is to try and steer away from short-term dopaminergic activities, but changing ingrained habits can be difficult for people with neurodivergence as they offer a sense of comfort and control. There may also be some habits that are more difficult to break because of unavoidable circumstances to do with health or lifestyle. However, subtle changes can be enough to modify lifestyle habits to support dopamine uptake.

Things to try:
·       Daily exercise[6], even if it’s going for a regular short walk outside (natural sunlight can increase dopamine stimulation
·       Have a cut-off time for screen use to reduce exposure to blue light, improve sleep and brain recovery
·       Listening to music or meditation which can also improve mindfulness and reduce stress that can negatively impact dopamine stores
·       Spending time with loved-ones/positive social interactions
·       Cater your diet to include nutritional elements that help with sustainable dopamine production in the body[7].

Gut-Brain Axis

Some of you may have already heard of the “gut-brain axis”, but for those of you that haven’t, let me explain:

Essentially what this is referring to is the invisible link between our guts and our brains that acts not unlike a butterfly effect, with one effecting the other in a continuous loop. This is something that has been suspected and even researched for a number of years, but is only really now being observed in more detail, so we’re still understanding the complexities of how it works.

What we do know, is that what we put into our stomachs can directly impact how we feel. This has a great to deal to do with what we choose to consume which determines the outcome of how we operate and therefore feel within ourselves. However, there is new evidence to suggest that the friendly bacteria that lives in our gut (microbiomes)[8], send messages and signals that can impact neurological function and stability, as well as emotional regulation[9].

Simultaneously, and as a consequence, our brains play a huge role in what we choose to eat, which is why our emotions regularly drive us towards certain foods, or why sometimes we have cravings for particular things.

Therefore, if our brains crave dopamine stimulation, the gut-brain axis is bound to drive behaviours that seek dopamine production, to help regulate or enhance cognitive performance in whichever way possible.

According to research, eating the right food can significantly enhance the production of dopamine, as well as other neurotransmitters that impact mood and behaviour such as serotonin, helping to manage emotional wellbeing, and positively impacting brain function, including attention regulation.

Top Nutrients That Support Dopamine

L-Tyrosine + Phenylalanine

Tyrosine and phenylalanine are amino acids that are important for brain function and signalling. Tyrosine production depends on how much phenylalanine is available in the both,[10] and they are both needed for dopamine activation-think of them as building blocks for dopamine.They also help to maintain hormonal regulation, as well as serotonin and norepinephrine production (other mood enhancing neurotransmitters) making them essential in managing stress-response, mood and behavioural outcomes such as impulsivity and attention. [11][12]

‍Magnesium Glycinate‍

Just with Tyrosine and phenylalanine, Magnesium is another essential precursor to neurotransmitter production, and plays an indirect role in their breakdown and availability. Additionally, magnesium is important for brain signalling and also helps regulate the central nervous system and manage stress response,[13] which we now know effects dopamine levels in the brain. For people living with ADHD, magnesium levels are normally low,[14] leaving them susceptible to mood changes and sleep disorders, as well as addictive behaviour patterns that could impact long term health.

While there are many beneficial forms of magnesium, one of the more easily absorbed forms for brain function (that is used in the get dopa formula), is Magnesium Glycinate (MG), which combines magnesium and glycine. Glycine and magnesium both have separate health benefits, but Glycine is an amino acid that has boasted calming effects on the central nervous system due to it’s anti-inflammatory and neuro-protective properties.[15](if you want to know more about the benefits of magnesium, check out my other article magnesium and ADHD).

‍Vitamin B6, B12, Folate‍

Unfortunately, one bi-product of ADHD is impaired B-vitamin absorption, meaning that its harder to absorb than other nutrients. This has a compounding impact on certain processes including serotonin and dopamine production, and deficiencies have been associated with the development of various psychological disorders due to their involvement in the maintenance of neurological health. [16]There has also been evidence to suggest a positive correlation between folate, B6 and B12 with magnesium metabolism which means that the B vitamins could help with magnesium uptake.[17]

B6- Some studies have identified a calming effect on the central nervous system, improving stress maintenance, and behavioural outcomes. More specifically, B6 is needed to convert Tyrosine into dopamine. So, if B6 availability is low, this process becomes inefficient and activities that naturally promote dopamine release are also less effective[18].

Folate (B9)/B12- Folate and B12 are closely linked and both have notable roles in the development and function of the central nervous system. Both vitamins assist with serotonin and dopamine production which can heavily impact psychological health and behavioural outcomes.[19]

‍Zinc + Chromium‍

Zinc is another nutrient that has been identified in other studies as being deficient in individuals with a diagnosis of ADHD[20]. Just like magnesium, Zinc also helps to regulate the central nervous system, and contributes to neurotransmitter synthesis, (including dopamine function, but more specifically serotonin metabolism), which may provide a positive influence on mood, memory, sleep, behaviour, and overall mental health. Some research suggests that Zinc may play an active role in Omega-3 metabolism which is another brain-activating nutrients, and in studies where it’s been used along-side magnesium to improve symptoms of ADHD, it’s shown positive outcomes.[21]

Chromium is a naturally occurring element that is beneficial for several functions in the body including promoting insulin synthesis in the body, which may make it beneficial for metabolising sugar or carbohydrates. As those with ADHD are more likely to consume excessive amounts of ultra-processed foods high in carbohydrates and sugar, there is some evidence to suggest that Chromium can reduce binge eating behaviours by suppressing the reward activation released by this type of food and releasing naturally satiating effects. This could help individuals to consume foods naturally high in nutrients and cause less damage to psychical and physical health as a consequence.

More research is needed to fully determine the full extent of Chromium’s benefits, but there is also some evidence that suggests that along-side other elements such as zinc and magnesium, ADHDers have lower indicated levels of Chromium in their body,[22] so supplementation could be beneficial.

‍Bacopa + Ginkgo Biloba – (herbal support for cognition and focus)

‍Bacopa Monnieri (BM)- Also known as “Waterhysopp”, BM is a plant-based adaptogen rich in anti-inflammatory and anti-oxidant properties which benefits general health, and although more concrete evidence is needed, it has displayed potential for calming effects to the central nervous system, cognitive performance[23], improved stress management, and elevated mood regulation.

BM is reported to protect against oxidative damage in all brain regions,[24] which means it promotes cognitive longevity,[25] and some research suggests that it can protect against the effects of stress-related dopamine depletion.

Ginkgo Biloba, sometimes referred to as Ginkgo extract, is a plant that is often used as a supplement, boasting benefits such as improved circulation, meaning Ginkgo could help to improve blood flow to the brain, and with it increase brain function. It has also been used along-side other nutrients, or complimentary to prescribed medication to improve behavioural outcomes of ADHD and increase dopaminergic activity.[26]

Although evidence surrounding cognitive performance is limited, as a plant-source, like BM, it is packed with anti-oxidants and anti-inflammatory properties that reduce inflammation, protect against exposure to mental health concerns, and could help prevent the depletion of dopamine as a result of stress.

‍Lactobacillus Rhamnosus (LR)‍

Remember what you read about the gut-brain axis earlier and the bacteria found in our gut impacting our cognitive function? Well, LR is a type of friendly bacteria naturally found in your gut that may well do just that.

LR is a probiotic that plays a vital role in maintaining good gut health, reducing inflammation, and contributing to the metabolism of some nutrients. We already know that the majority of serotonin is made in our guts, and so there is already evidence to suggest that the bacteria in our guts can impact neurotransmitter levels; and emerging evidence suggest that probiotics such as LR may be able to mediate stress, anxiety and depression and contribute to improved brain function.[27]

Can Supplements Help Support Dopamine Levels?

Short answer? Yes. If you’ve made it this far then I think it’s clear from the abundance of evidence that different nutrients support uptake and help to regulate dopamine levels in a healthy way-which supplements can provide. But wait, there’s more.

Specific nutrients can not only support healthy systems in the body to uptake dopamine, some actually act as building blocks (precursors) to dopamine production, and/or cofactors that are essential for the conversion of nutritional components into dopamine in the body[28]. Without these, dopamine production would be severely limited.

The majority of research is telling us that it’s harder for neurodivergent individuals to maintain a varied diet with lots of nutrients, but also find it more difficult to absorb certain nutrients, making them more susceptible to deficiencies that could promote health risks[29]. And, although certain nutrients offer a range of benefits by themselves, but quite often they work together to promote efficiency, uptake, and bioavailability (availability in the body).

This means that unless you’re dedicated to knowing what you’re eating, focused at getting the right stuff, and not distracted by well, everything we’ve discussed in this article, it’s even more difficult, to consume adequate amounts of the right things to promote dopamine production for ADHDers.

Of course, dietary consumption of whole foods is always better for absorption. That being said, supplementation can make life a little easier (especially when trying to achieve specific goals), promoting quantity, as well as improving quality when nutritional uptake leaves something to be desired.

What to Look for in a Dopamine Supplement

It goes without saying that all supplements should be queried with a healthcare professional, especially if you have any underlying health conditions, but trying looking out for bioavailable, synergistic blends which aim to enhance the absorption and the effectiveness of each component.

Synergistic supplements are supplements that combine multiple nutrients in a way that help to improve the outcome of supplementation where they may normally fall short over dietary uptake (whole foods), and can lead to a greater overall impact than if they were used individually. They are often designed to target specific health needs (such as dopamine uptake) by targeting specific systems in the body for a greater specified outcome. In some cases, synergistic combinations may also mean lower doses of individual ingredients, reducing risk of side-effects, while still achieving desired results[30].

Bioavailable supplements are supplements that encourage availability in the body through better, absorption, and therefore less waste. They are designed to maximize how well your body absorbs nutrients so that they can be better utilised when required and are often considered generally more friendly to the digestive system.

The Bottom Line:

  • Dopamine is a powerful neurotransmitter that effects mood and behaviour, especially for those with ADHD who are more likely to be deficient.
  • ADHDers are thought to have a dysfunction in dopamine production, uptake and storage which can impact motivation and attention, creating behavioural challenges that could negatively affect quality of life.
  • Dopamine synthesis and availability can be affected by certain activities that can improve uptake and help regulate levels in the body including exercise, natural sunlight and nutritional uptake: the dopamine diet
  • But some dopaminergic activities can be damaging to neurological health and should be avoided to promote sustainable dopamine production and maintain healthy brain function.
  • Nutrition can benefit the uptake of dopamine, through precursors, as well as cofactors which help to convert nutritional elements into dopamine in the body, and with the help of supplements can be even more effective at improving synthesis and regulation

Written by Bernie Mertens - Nutritionist