Dopamine is a neurotransmitter the body makes from the amino acid tyrosine. Neurotransmitters are the brain chemicals that motivate or sedate, focus or frustrate. The amino acids tyrosine and tryptophan must both cross the blood-brain barrier along the same pathway. If tryptophan crosses the barrier, it will have a calming effect. If tyrosine gets through, then the body and mind will be energised and alert.
Stress, infection, and drugs tend to diminish neurotransmitter levels, as does impaired digestion and circulation. Tryptophan is an essential amino acid which must be consumed in the diet as the body cannot make it whereas tyrosine can be manufactured by the body from another of the essential amino acids, phenylalanine.
A high-carbohydrate meal can increase the brain’s tryptophan levels, and hence the serotonin that promotes contentment and normal sleep. Therefore, a carbohydrate-rich meal may be more appropriate for the evening meal.
On the other hand, an individual can be energised for hours after a morning meal high in protein, because it raises tyrosine levels in the blood and brain, causing neurons to manufacture norepinephrine and dopamine, the two neurotransmitters that promote alertness and activity.
Norepinephrine, also called noradrenalin, is the primary excitatory neurotransmitter needed for motivation, alertness and concentration. Like a hormone, it travels in the bloodstream to arouse brain activity with its adrenalin-like effects. The brain requires norepinephrine to form new memories and to transfer them to long-term storage. This neurotransmitter also influences the metabolic rate.
Both norepinephrine and dopamine are manufactured from the non-essential amino acids tyrosine in the presence of adequate oxygen, vitamins B3, vitamin B6, vitamin B9 and vitamin C, iron and copper. Tyrosine is synthesised in the body from the essential amino acid phenylalanine.
Dopamine is easy to oxidise and nutrients with antioxidant properties, such as vitamin C, vitamin E, beta carotene and carotenoids, can reduce free radical damage to the brain cells that produce dopamine. Without enough dopamine in the brain, an individual can feel depressed, sluggish and uninterested in life.
Broad beans are a natural source of L-dopa which has shown to be pharmacologically active in patients with Parkinson’s disease and can be incorporated into dietary strategies to manage Parkinsonian motor oscillations. L-dopa can help to correct the underlying deficiency of endogenous dopamine release in the striatum.
Natural foods that can increase dopamine levels
- Almonds
- Avocados
- Bananas
- Broad beans
- Cashew nuts
- Cheese
- Cocoa beans
- Eggs
- Butter beans
- Milk
- Pumpkin seeds
- Sesame seeds
Related subjects
- A-Z of nutrients
- Brain and mental health disorders
- Insomnia
- Parkinson’s disease
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