Dopamine Roles in the Brain – Mood, Focus & Goal-Setting

Dopamine is well-known as a brain chemical involved in feelings of pleasure, motivation, mental focus and energy. It is involved in the brain’s reward signalling pathways, executive function, sex drive, addiction, movement and more.

Dopamine is a chemical called a neurotransmitter produced primarily inside the brain. It plays a role in both the central nervous system (CNS) and peripheral nervous system (PNS).

Some of its physiological roles include modulating emotional responses, enabling motor movement, signalling pleasure and maintaining mental focus.

Low dopamine levels can negative affect mental function, your state of mind, energy levels as well as having a number of secondary physical effects. What can you do to naturally raise dopamine levels and what are some of the other roles of this neurotransmitter?

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Dopamine Biosynthesis

Dopamine is a natural compound with the chemical formula C8H11NO2. It is produced from L-DOPA inside the brain’s substantia nigra and ventral tegmental area (VTA).

L-DOPA is produced via the conversion of a nonessential amino acid called tyrosine. Tyrosine is produced via the conversion of an essential amino acid called phenylalanine. We cannot make phenylalanine within the body, so it must be gained from food sources in the diet.

The process of dopamine synthesis looks like this: L-phenylalanine to L-tyrosine to L-DOPA to Dopamine.

Dopamine serves multiple roles itself, and is also used as the chemical precursor for biosynthesizing other catecholamine neurotransmitters like noradrenaline (norepinephrine) and adrenaline (epinephrine).

Dopamine Roles in the Brain

The VTA is located close to the center of the midbrain (mesencephalon). Dopamine produced here can travel two primary pathways: mesolimbic and mesocortical.

Dopamine may travel the mesolimbic pathway to affect functions of the limbic system. The limbic system is a complex system of neurons that are located along the edge of the cortex.

The limbic system is important for modulating pleasure and reward experiences. It drives basic feelings of hunger, dominance and lust.

Dopamine that travels the mesocortical pathway affects the functioning of the dorsolateral frontal cortex. This brain area is associated with organized thought, planning motivation and intentional effort to achieve goals.

Dopamine is also produced inside the pars reticulum and pars compacta of the substantia nigra; a dark-pigmented area of the mesencephalon. From here, dopamine travels the nigrostriatal pathway to a set of neuronal structures called the basal ganglia.

Nerves from the basal ganglia reach throughout areas of the brain including the posterior forebrain (diencephalon), anterior forebrain (telencephalon) and midbrain.

The caudate nucleus and putamen of the basal ganglia use dopamine to control motor movement coordination. When excessive neuronal death occurs in these structures, Parkinson’s disease onsets.

Dopamine is also involved in the tuberoinfundibular pathway, where it exerts effects on the the pituitary gland and hippocampus. This dopamine pathway regulates the production of a hormone called prolactin. Prolactin modulates lactation (milk production) in new mothers.

Dopamine Deficiencies

In developed countries, it is believed that as many as 70% of people have suboptimal levels of brain dopamine.

Dopamine levels can be decreased by multiple factors. Some of these include poor food choices, sedentary living, industrial pollutants and excessive stress.

People who have low dopamine levels often develop depression and/or other psychological, cognitive and/or movement-based conditions.

Common low dopamine symptoms include brain fog, mental despair, negative outlook, despondency, anger, low motivation and uncoordinated movements.

Raising Dopamine Levels Naturally

There are also ways to raise dopamine levels in the brain naturally. Research shows that dopamine availability can be increased significantly and quickly via proper food choices.

Natural supplements including L-tyrosine and Mucuna pruriens extracts also increase dopamine, but may not be appropriate for everyone.

Daily exercise helps to elevate and maintain dopamine concentrations in the brain. Likewise, setting goals and then intentionally directing effort to pursue them naturally raises dopamine. Meditation, laughter, sex and yoga also may be very helpful.

Dopamine-Boosting Foods

The best foods for increasing dopamine naturally include:

• Green leafy vegetables like kale, spinach and Swiss chard;
• Fish, shellfish and certain other seafood sources;
• Lean cuts of meats like beef, pork and lamb;
• Chicken, turkey and other lean fowl;
• Seeds, beans, nuts and sprouts;

In general, foods low in saturated fat and high in protein work well to increase dopamine.

Dopamine biosynthesis also requires certain precursors and cofactors, like vitamins, minerals and enzymes. Many people use a multivitamin and multimineral supplement to enhance dopamine production.

Dopamine Supplements

The best dietary supplements for increasing dopamine are Phenylalanine, L-tyrosine and Mucuna pruriens seed extract. As stated earlier, L-tyrosine is converted into L-DOPA, the immediate precursor of dopamine.

Because L-tyrosine can increase dopamine synthesis, it is used for depression, stress, fatigue, Parkinson’s disease, ADD (attention deficit disorder) and ADHD (attention deficit hyperactivity disorder).

It is also used for low libido (sex drive), Alzheimer’s disease, cardiovascular disease and ED (erectile dysfunction). However, not all of these uses have been validated by available research.

Mucuna pruriens is a vining plant commonly called velvet bean or cowhage. Extracts from the seeds of this tropical legume contain about 5% natural L-DOPA.

Conclusions

Dopamine levels in the brain can increase or decrease, depending on various factors. If you feel that you may be experiencing low dopamine symptoms, then it is important to seek medical advice.

While there are effective ways to increase dopamine levels naturally, some individuals may need medical interventions to treat specific medical conditions.

Small alterations in dopamine levels can cause significant physiological effects. Dopamine supplements could cause drug interactions or adverse effects in some cases. Consult with a doctor before taking supplements to boost levels of this neurotransmitter.

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