Often called the “feel good” hormone, dopamine is an essential neurotransmitter produced in several areas of the brain. It creates feelings of pleasure and reward, which motivates us to repeat certain behaviours like eating delicious food or listening to your favourite music. Beyond reward and motivation, dopamine also supports memory, attention and the regulation of body movements.
Maintaining balanced levels of dopamine is important for helping you feel good, stay motivated and move smoothly. In this article, Plenish Nutritionist Katie Morley explores five nutrients that can help naturally support dopamine production, promoting better overall mood and mental health.
Five Nutrients Linked to Healthy Dopamine Levels
Protein
Amino acids are the building blocks of protein and are critical for its production. One amino acid, tyrosine, may play a key role in dopamine production, helping to support adequate levels of this neurotransmitter. Additionally, research suggests that phenylalanine may also contribute to maintaining healthy dopamine levels.
Both tyrosine and phenylalanine can be found in protein-rich food sources. Plant-based options include soy products (tempeh and tofu), legumes, lentils, chia seeds, oats, nuts and seeds - particularly almonds, cashews and pumpkin seeds.
Magnesium
Magnesium is a vital building block for dopamine production, helping to regulate mood and wellbeing, and plant-based sources of magnesium include:
- Almonds (80 mg per ounce)
- Cashews (74 mg per ounce)
- Black beans (120 mg per cup cooked)
- Chia seeds (111 mg per ounce)
- Avocados (58mg in one medium avocado)
- Bananas (34 mg in one medium banana)
- Dark chocolate (90% dark chocolate contains 252.2 mg in 100g)
Vitamin D
Vitamin D, known as the “the sunshine vitamin”, has many roles in the body and may regulate dopamine, as vitamin D receptors (VDRs) are present in areas where dopamine is produced.
There are three main sources of vitamin D: sunlight, food and supplementation, with sun exposure being the optimal source. One of the best plant-based sources is mushrooms and particularly those exposed to UV (ultraviolet) light as they contain a compound called ergosterol, which is converted into vitamin D2 when exposed to sunlight.
For a simple solution to increase your vitamin D levels, try our Mango Sunshine Juice Shot, which contains 100% of your daily vitamin D needs in just one shot.
Omega-3 Essential Fatty Acids
Omega-3 essential fatty acids may also help in supporting healthy dopamine levels, potentially by enhancing its production in the brain. Plant-based sources of omega-3 fatty acids include chia seeds, ground linseed, shelled hemp seeds and walnuts.
To effortlessly boost your intake, try these simple hacks:
- Sprinkle ground flaxseeds or shelled hemp seeds over porridge or overnight oats.
- Stir chia seeds into warm porridge or add them onto protein-rich coconut yoghurt.
- Blend ground flaxseeds or shelled hemp seeds into smoothies for a nutrient boost.
- Toss walnuts into salads for added texture, flavour and nutrients.
Probiotics
Probiotics are living microorganisms in your digestive tract that may help with digestion, immunity, skin health and reducing inflammation. Research increasingly links probiotics and gut bacteria to improved mood and mental well-being, with various studies suggesting they may enhance dopamine production and lower the risk of mood disorders like depression and anxiety. While more research is needed, these findings are promising for improving mood and mental health.
How to support a healthy gut microbiome:
- Eat a variety of nutrient-dense foods like fruits, vegetables, nuts, seeds, legumes and pulses to naturally increase microbiome diversity
- Regularly incorporate probiotic-rich foods such as sauerkraut, kimchi, tempeh, kombucha, miso, pickles and yoghurt
- Consider our Berry Gut Health Juice Shot, packed with millions of live cultures to support gut health from within
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk