Looking for the best dopamine supplement? Here's what to look for.
|
|
Leesduur: 6 min
Dopamine is the chemical that motivates you to take action, achieve goals, and experience pleasure. Do you notice yourself lacking motivation, feeling more irritable, or having less energy? Then your dopamine levels may be out of balance.
Fortunately, your dopamine system is adaptable. With a few simple adjustments to your diet and lifestyle, perhaps supplemented with supplements, you can restore dopamine balance.
In this article I explain what dopamine exactly is, how you can maintain your dopamine levels yourself and which supplements can help with this.
Dopamine is a neurotransmitter important for motivation and movement. It's produced from phenylalanine via tyrosine and L-DOPA, with the help of vitamin B6.
Supplements may contain tyrosine, L-DOPA (from Mucuna pruriens ), and supporting vitamins, and help cross the blood-brain barrier.
Recommended Mucuna pruriens brands: Natuurlijk Presteren, Vitakruid (25% L-DOPA), and Mattisson (20% L-DOPA). Use caution if pregnant or taking medication.
Table of contents
What is dopamine? How does your body produce dopamine? How do dopamine supplements work? Types of dopamine supplements Individual supplements Compound dopamine boosters The 3 best dopamine supplements with Mucana puriens 1. Mucuna pruriens (XX% L-DOPA) - Natural Performance 2. Mucuna pruriens (25% L-DOPA) - Vitakruid 3. Mucuna Pruriens (20% L-DOPA) - Mattisson What are the benefits of Mucuna puriens? Dopamine is also found in your food The effect of stimulants on dopamine Who should not use Mucuna pruriens
What is dopamine?
Dopamine is a neurotransmitter, a substance that transmits signals between brain cells. It has two important roles:
- Motivator and reward - Dopamine gives you a good feeling when you achieve something, motivates you and helps you persevere
- Essential for movement - It allows brain regions to communicate with each other to control your muscles. Problems with dopamine can therefore lead to movement disorders, such as those seen in Parkinson's disease.
Stress, lack of sleep or poor diet can throw your dopamine production out of balance:
- Too little dopamine can be noticed by less motivation, concentration problems, fatigue and less pleasure
- Too much dopamine can cause overstimulation, impulsiveness, restlessness or even hallucinations
Good to know : Genetics and diseases like Parkinson's also influence dopamine balance, but these situations require a broader approach than just diet and supplements. Want to know more? Discuss this with your doctor or a specialist.
How does your body make dopamine?
Dopamine is produced in your body from building blocks that you ingest through food.
- It starts with the amino acid phenylalanine , which is converted in your body into tyrosine, also an amino acid
- Next, your body converts tyrosine into L-DOPA , which in turn turns into dopamine
- Vitamins such as vitamin B6 are important for these conversions because they activate enzymes that make this process possible
How do dopamine supplements work?
You cannot take dopamine itself as a supplement because it cannot pass through the blood-brain barrier, a kind of protective layer that keeps your brain safe.
Therefore, dopamine supplements usually contain ingredients that support dopamine production such as tyrosine, L-DOPA (from Mucuna pruriens) and supporting vitamins and minerals.
These substances can be absorbed and thus indirectly contribute to dopamine production.
Types of dopamine supplements
Curious about dopamine supplements? It's good to know that there are two main types:
Individual supplements
These supplements contain an active ingredient that directly or indirectly affects dopamine. The dosage is often higher than with combination supplements.
- Most often, this is Mucuna pruriens , a natural source of levodopa (L-DOPA), the direct precursor of dopamine. This extract is obtained from the seeds of the Velvet bean, which are naturally very rich in levodopa.
- Other examples include individual forms of L-tyrosine or phenylalanine , amino acids, or: The building blocks of proteins. Your body uses these substances to produce dopamine.
Compound dopamine boosters
Combination supplements often contain multiple ingredients in lower concentrations , each with a supporting role, such as amino acids, vitamins, and herbs in a single formula. Mucuna pruriens extract is also often found in these.
This blend is designed to support the dopamine system in multiple ways, both dopamine production and dopamine function.
Tip : Ideal if you notice that you not only have less motivation, but are also tired, have difficulty concentrating and are stressed.
What are the benefits of Mucuna puriens?
Mucuna pruriens (velvet bean) has a long history in Ayurvedic medicine, a traditional Indian healing method thousands of years old. The seeds naturally contain L-DOPA, a substance that is converted into dopamine in the body.
In Ayurveda, extracts of these seeds are used for their potential benefits, including:
- Can contribute to a healthy balance of the nervous system.*
- May support libido.*
- May have a positive effect on memory.*
Please note : (*) The health claims listed are pending approval by the European Food Safety Authority (EFSA) and are based on traditional use and preliminary studies. There is insufficient scientific evidence to confirm these claims.
Dopamine is also in your diet
I mentioned earlier that your body needs certain amino acids to produce L-DOPA, which is then converted into dopamine. These amino acids, tyrosine and phenylalanine , are found in protein-rich foods .
So by regularly eating protein-rich food, you automatically get these substances and in this way you can easily work on your dopamine balance yourself.
Examples of foods rich in tyrosine and phenylalanine:
- Fish
- Chicken and turkey
- Beef and pork
- Eggs
- Hard cheeses such as Parmesan
- Milk, yogurt and cottage cheese
- Avocados
- Nuts, seeds and kernels
- Legumes
Good to know : Research shows that extra tyrosine especially helps to support your dopamine production during stressful situations or when your brain has to perform a lot (1) (2).
The effect of stimulants on dopamine
Stimulants can disrupt your dopamine balance, so you'd rather avoid that.
Now, you might think that a cup of coffee will actually help if you can't get off the couch. I thought so too. But it works differently:
Although alcohol, nicotine, drugs, and sugar temporarily increase dopamine, in the long run they disrupt dopamine production and function. This can lead to addictive behavior:
- Alcohol - Initially increases your dopamine levels, which creates a pleasant feeling. But with prolonged use, your dopamine system becomes depleted and the natural balance is disrupted, causing you to need more and more to feel the same effect. This contributes to addictive behavior. (3)
- Nicotine - Smoking stimulates the release of dopamine, providing a quick reward. This constant stimulation causes your brain to adapt, making you crave more and more nicotine. This makes nicotine both addictive and harmful. (4)
- Drugs like cocaine and amphetamines - Cause massive dopamine spikes, much higher than normal. This disrupts your reward system, meaning you feel less pleasure and motivation without the drug. After use, dopamine release decreases and the receptors function less effectively, which increases addiction and a disrupted reward system. (5)
- Sugar - Stimulates dopamine, similar to drugs, especially when used excessively and repeatedly. This can lead to persistently increased dopamine release and decreased sensitivity to natural rewards, increasing the risk of dependence. (6)
In short: Stimulants make your brain need more and more for the same effect, which can lead to addiction and less pleasure from natural rewards. Therefore, it's best to avoid these substances for a healthy dopamine balance.
Who should not use Mucuna pruriens
The RIVM has issued a warning, as there is not yet enough scientific research to determine what a safe dose is.
This does not mean that it can do harm, but only that it is wise to be careful in certain situations. (7)
They advise against using Mucuna pruriens if:
- You are pregnant or breastfeeding
- Have liver or kidney problems
- You are taking medication, because Mucuna pruriens can affect it
Furthermore, it is always good to pay attention to how you react and to start with low doses.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Jongkees, B.J., Hommel, B., Kühn, S., & Colzato, L.S. (2015b). Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands—A review. Journal Of Psychiatric Research, 70, 50–57. https://doi.org/10.1016/j.jpsychires.2015.08.014
- Hase, A., Jung, S. E., & Rot, M. A. H. (2015). Behavioral and cognitive effects of tyrosine intake in healthy human adults. Pharmacology Biochemistry And Behavior, 133, 1–6. https://doi.org/10.1016/j.pbb.2015.03.008
- Kania, A., Porco, N., & Caravaggio, F. (2024). Measuring Alcohol‐Induced striatal dopamine release in healthy humans with [11C]‐Raclopride: A Meta‐Analysis. Synapse, 79(1). https://doi.org/10.1002/syn.70007
- Kim, K., & Picciotto, M. R. (2023). Nicotine addiction: More than just dopamine. Current Opinion in Neurobiology, 83, 102797. https://doi.org/10.1016/j.conb.2023.102797
- Ashok, A. H., Mizuno, Y., Volkow, N. D., & Howes, O. D. (2017). Association of Stimulant Use With Dopaminergic Alterations in Users of Cocaine, Amphetamine, or Methamphetamine. JAMA Psychiatry, 74(5), 511. https://doi.org/10.1001/jamapsychiatry.2017.0135
- Rada, P., Avena, N., & Hoebel, B. (2005). Daily bingeing on sugar repeatedly releases dopamine in the accumbens shell. Neuroscience, 134(3), 737–744. https://doi.org/10.1016/j.neuroscience.2005.04.043
- RIVM: Be cautious when using dietary supplements containing Mucuna pruriens. (n.d.) RIVM. https://www.rivm.nl/nieuws/rivm-wees-voorzichtig-met-gebruik-van-voedingssupplementen-met-mucuna-pruriens
