How To Increase Serotonin and Dopamine Naturally

How To Increase Serotonin and Dopamine Naturally

What Is Dopamine and Serotonin?

How To Increase Serotonin and Dopamine Naturally – In our brains, we have chemicals that transmit messages between neurons or from neurons to muscles of the body. The primary function of the neurons is to emit the necessary signals while these chemicals act as ‘messengers.’ These chemicals are known as neurotransmitters. Neurotransmitters carry messages in the form of electrical signals from one neuron to another, or as we have said, transmit signals from neurons to the muscles.

There are two neurotransmitters that are very important for our mental health. These two neurotransmitters are dopamine and serotonin. The two neurotransmitters have to be highly maintained so that we can have a healthy brain. For starters, its good to know what role they play in your body. Dopamine and serotonin are responsible for your moods, sleep, libido, appetite, memory, and movement.

Unfortunately, many of us have been exposed to habits that cause an imbalance in dopamine and serotonin levels, hence causing addictions, abnormal mood conditions, attention difficulties and memory issues. The good thing is that we can always regulate, control, and increase dopamine and serotonin levels through diets and proper supplementation

This article is going to cover the best ways to increase serotonin and dopamine naturally. We are also going to talk about the best supplements to take to increase these two neurotransmitters. Before we begin, it’s essential that we know what these neurotransmitters are and what role they play in our brain.

The Dopamine Neurotransmitter

Dopamine is one of the neurotransmitters that make us feel good when we engage in certain activities. Dopamine is responsible for the motivation we feel to do more and achieve what we want. The neurotransmitter is also in charge of the pleasure system in our brains. It plays numerous roles in brain functions involving, learning, sleep, mood, ability to focus, memory performance, and motor control. Dopamine gives us that extra boost we need to pursue any great opportunities that come our way. Dopamine makes us feel excited and alive.

There are several ways to stimulate dopamine in our brain. When we finish a project or learn something new, we stimulate dopamine positively. Anything accomplished and has a good feeling stimulates dopamine. There are other ways that we can stimulate dopamine but in a negative way such as engaging in addictive habits like drug abuse.

Can Dopamine Decrease in Our Brain?

There are no reliable ways of measuring dopamine in our brain, but the symptoms we experience could indicate low dopamine levels. Low dopamine can be as a result of too little dopamine being made, a few dopamine receptors or probably the receptors not working well, and either dopamine being broken down sooner than it should, or not being recirculated well.

Causes of Low Dopamine

There are several reasons as to why one can experience low dopamine levels. A Poor feeding habit is one of the major factors. Diets that contain a lot of sugar and saturated fats can easily suppress dopamine. Consuming little protein can leave your body lacking enough L-tyrosine, an amino acid that is a major contributor to making dopamine.

Lack of the major factors such as copper, B complex vitamins, iron, and zinc that aid in turning L-tyrosine into dopamine. Lack of Vitamin D that activates the genes responsible for dopamine release. There are several diseases and health conditions such as drug addictions and Parkinson diseases that can contribute to the depletion of dopamine levels.

Symptoms of Low Dopamine

Dopamine is the building block of the zest of life. Low dopamine can make your life feel joyless and hopeless. Low dopamine is one of the reasons as to why people find it hard to start things or even to finish them. Listed below are the typical symptoms of dopamine deficiency.

Lack of motivation fatigue insomnia memory loss hard to get up in the morning low libido craving sugar and caffeine hard to concentrate and focus inability to experience pleasure.

Luckily, as we are going to read in the diets and supplements, there are serotonin and dopamine supplements that can help you to gain back your life.

The Serotonin Neurotransmitter

Serotonin is among the most vital neurotransmitters. It helps brain cells to communicate with each other properly. This neurotransmitter is responsible for several functions of both the body and the brain, especially in the gastrointestinal tract and the central nervous system. Serotonin plays a vital role in keeping our moods positive.
The neurotransmitter directly or indirectly affects the brain cells where it regulates social behavior, memory, sleep, libido, learning, and mood. 95% of serotonin is manufactured in the intestines. The remaining percentage is produced in the brain.

Low serotonin can be as a result of few receptors or all receptors, not working well, serotonin not properly being circulated or being broken down too soon, or its formation being blocked.

Symptoms of Low Serotonin

There is no possible way to measure serotonin in the brain, but the symptoms can easily help you to know. Depression is one of the major signs of low serotonin, but there are other signs too. Listed below are signs of low Serotonin.

Attention disorders

Anxiety Panic disorders

Obsessive-compulsive disorder

Social phobias

Multiple sclerosis

Post-traumatic stress disorder

Eating disorders

A serotonin deficiency can also be noted from vague symptoms such as anger, constipation, insomnia, low self-esteem, joylessness, migraines, and tinnitus.

There are more vague symptoms that can easily be as a result of low serotonin. It’s also good to know that a deficiency in serotonin affects your overall health and it also has an impact on your longevity. Low serotonin also puts you in the risk of dementia, Alzheimer’s disease, and heart disease. It can also contribute to symptoms of fibromyalgia, irritable bowel syndrome, and asthma.

Causes of Low Serotonin

Low Serotonin levels can be caused by adrenal fatigue, blood sugar imbalances, nutritional deficiencies, birth control pills and hormonal imbalances. Several lifestyle habits can lead to a serotonin deficiency like poor diet, alcohol and caffeine, excessive stress, lack of vitamin D, and artificial sweeteners.

Now that we know what these two neurotransmitters are and the roles they play in our lives, it’s also essential that we read on how we can balance them with proper dieting and supplementation.

How To Increase Serotonin and Dopamine Naturally

For you to naturally increase serotonin and dopamine levels, there are some habits that you will need to cultivate. You will also have to apply a good diet plan and take the right supplements. It is also important to engage in exercise, meditation, and dwell on happy memories on your path to recovery.

 

Diets That Increase Dopamine and Serotonin Levels

Complex Carbohydrates and Tryptophan

These food are well known to elevate your mood because of the positive impact they have on the neurotransmitters in your brain. Foods that contain complex carbohydrates such as starch have an overall influence on Serotonin and dopamine transmitters. Foods such as pasta, cereal, potatoes, bread, brown rice and whole-wheat bread contain tryptophan, the amino acid responsible for convertible serotonin in your brain. There are other choices such as sweet potatoes, carrots, and corn.

Foods that Contain Tyrosine

Any foods that contain tyrosine are useful for increasing your dopamine levels. Tyrosine is an essential amino acid that is found in nuts, meat, poultry, and dairy products. You can also include other Tyrosine-rich foods such as avocados, bananas, almonds, lima beans, sesame seeds and pumpkin seeds.

Vitamin B

Leafy green vegetables, whole grains, poultry, and fish, contain vitamin B6 which helps to increase serotonin levels.

Omega-3

Fish such as tuna, salmon, mackerel, and herring are good sources of omega-3 fats which helps in triggering the production of serotonin. Fish also contains the selenium mineral which reduces depression.

Overall, one should focus on consuming meals that have vitamin B6)pyridoxine), vitamin B9(folic acid), magnesium, zinc, and vitamin B12. Any foods that contain these vitamins are vital for increasing your dopamine and serotonin levels.

Supplements for Increasing Dopamine and Serotonin Levels

Fish Oil

Fish oil is known to induce dopamine and serotonin receptors to become more sensitive and bind their receptors. It is one of the best supplements to take.

Tyrosine

Tyrosine is quickly broken down in the body. Once the body processes it, it increases the mood of the user, and he or she becomes more alert to their surrounding. The supplement is directly converted to dopamine once it is consumed.

Phosphatidylserine

This is found in the cell membrane which easily increases dopamine levels. This supplement aids in the storage, activity, and release of many neurotransmitters and their receptors as well.

L-Tryptophan

This is an amino acid which when consumed, the body synthesizes it to serotonin.

SAM-e

This supplement has been used severally to treat depression in most parts of Europe. It is produced from Methionine, which is an amino acid. It helps in the synthesis of serotonin.

Saint John’s Wort

The supplement is made from Extracts of the St. John’s wort plant. It inhibits the re uptake of serotonin, dopamine and norepinephrine neurotransmitters thus enabling them to stay much longer in the brain.

For you to efficiently control dopamine and serotonin levels in your brain, you need to implement a diet plan that contains the foods that have been enlisted above, together with the supplements. It is also important to ensure that you sleep enough and exercise on a daily basis.