Some supplements and natural ingredients, including probiotics and curcumin, may help improve your dopamine levels and mood.
Dopamine is a chemical in your brain that plays a role in the regulation of cognition, memory, motivation, mood, attention, and learning.
Under typical circumstances, dopamine production is managed effectively by your body’s nervous system. However, there are various lifestyle factors and medical conditions that may cause you to have lower levels of dopamine.
Symptoms of low dopamine levels include loss of pleasure in things that you once found enjoyable, lack of motivation and apathy.
Here are 10 dopamine supplements to boost your mood.
Probiotics are live microorganisms that line your digestive tract. They help your body function properly.
While harmful gut bacteria have been shown to decrease dopamine production, probiotics may increase it, which may boost mood.
While probiotic research is rapidly evolving, further studies are needed to fully understand the effect of probiotics on mood and dopamine production.
You can add probiotics to your diet by consuming fermented food products like yogurt, kefir, or taking a probiotic supplement.
Ginkgo biloba is a plant native to China that has been used for hundreds of years as a remedy for various health conditions.
Although research is inconsistent, ginkgo supplements may improve mental performance, brain function, and mood in certain people.
Some studies have found that supplementing with Ginkgo biloba in the long term increased dopamine levels in rats, which helped improve cognitive function, memory, and motivation. More research is needed.
Curcumin is the active ingredient in turmeric. Curcumin comes in capsule, tea, extract, and powdered forms.
It’s thought to have antidepressant effects, as it increases the release of dopamine.
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There is also evidence that curcumin modulates dopamine levels in mice.
However, more research is needed to understand curcumin’s role in increasing dopamine levels in humans and its use in the management of depression.
Magnesium plays a vital role in keeping your body and mind healthy. Magnesium and its antidepressant qualities are still not fully understood, but there is evidence that magnesium deficiency may contribute to decreased dopamine levels and an increased risk of depression.
A 2024 study on rats found that supplementing with magnesium sulfate helped to protect dopamine neurons, which suggests that it may have therapeutic potential. However, more studies are needed.
Currently, research on the effects of magnesium supplements on dopamine levels is limited to animal studies.
Green tea has long been touted for its antioxidant properties and nutrient content. It contains the amino acid L-theanine, which directly affects your brain. L-theanine can increase certain neurotransmitters in your brain, including dopamine.
Multiple studies, such as this 2024 study, have shown that L-theanine increases dopamine production, thus causing an antidepressant effect and enhancing cognitive function.
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Vitamin D has many roles in the body, including regulating certain neurotransmitters, like dopamine.
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Human studies are needed to better understand the relationship between vitamin D and dopamine in people.
Fish oil supplements primarily contain two types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Many studies have discovered that fish oil supplements have antidepressant effects and are linked to improved mental health when taken regularly.
These benefits may be attributed in part to fish oil’s influence on dopamine regulation.
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However, more human-based research is needed to make a definitive recommendation.
Caffeine may boost cognitive performance, including by enhancing the release of neurotransmitters, such as dopamine.
A 2015 study noted that caffeine enhances dopamine signaling in the brain.
However, your body can develop a tolerance to caffeine, meaning it learns how to process increased amounts. You may need to consume more caffeine than you did before to experience the same effects.
Ginseng has been used in traditional Chinese medicine since ancient times. Its root can be eaten raw or steamed, but it’s also available in other forms, such as tea, capsules, or pills.
A 2024 study noted that ginseng may enhance cognitive function and plasticity.
It has also been suggested that certain components in ginseng, such as ginsenosides, increase dopamine in the brain and have beneficial effects on mental health, including cognitive function and attention.
However, further studies are needed to draw definite conclusions about the extent to which ginseng enhances dopamine production and brain function in humans.
Berberine is an active component present in and extracted from certain plants and herbs. It has been used in traditional Chinese medicine and has recently gained popularity as a natural supplement.
A 2021 study noted that berberine increases dopamine levels and may help regulate gut microbiota.
More research is needed before recommendations can be made.
It’s best to consult with your healthcare professional before adding any supplement to your daily routine.
This is especially true if you have a medical condition or if you’re on any medications.
The risk associated with taking the above supplements is relatively low. They all have good safety profiles and low toxicity levels in low-to-moderate dosages.
Possible side effects of some of these supplements are related to digestive symptoms, such as gas, diarrhea, nausea, or stomach pain.
Your body generally regulates dopamine levels well on its own, but some medical conditions, diet, and lifestyle choices can lower your levels.
Talk with your healthcare professional to determine if certain supplements are right for you.