Natural ways to increase serotonin and dopamine

Serotonin and dopamine are two of the many chemicals created naturally in the human body. They’re neurotransmitters, i.e. they’re signalling chemicals released at the end of a neuron (nerve cell) to interact with other cells. 

The cells that release neurotransmitters make up the central nervous system and are involved in every bodily process, from physical movements to organ function and mood. But let’s take a closer look at serotonin and dopamine, specifically, including some natural ways to boost these important chemicals.

Dopamine, the great motivator

Dopamine is a neurotransmitter produced in various areas of the brain. It is involved in a number of important processes, including learning and memory, movement, and organ function. However, thanks to its role in the brain’s mesolimbic system (better known as the reward system), dopamine is most widely associated with mood. 

The dopaminergic mesolimbic system is responsible for mediating the physiological and cognitive processing of reward. Some substances and activities can trigger a reward response in the brain, leading to a release of neurotransmitters, including dopamine, to target nuclei in the dorsal and ventral regions of the brain. Dopamine is therefore essential in controlling habitual behaviours, incentive-based learning, and the desire to perform certain activities, such as exercise, sex, social interaction, and even eating certain foods. 

Maintaining healthy dopamine levels

While our bodies are in many ways effective at maintaining a healthy balance of neurotransmitters, some factors can affect dopamine levels, which can negatively impact your health and well-being. For example, some evidence suggests that chronic or psychosocial stress can affect the brain’s ability to produce dopamine. Other studies have found that diet can also alter dopamine levels, while in some cases, dopamine receptors simply may not function properly. 

Low dopamine levels have been linked to a wide range of conditions and symptoms, including:

• Parkinson’s Disease

• Restless Leg Syndrome

• Gastrointestinal symptoms

• Reduced emotions and mood changes

• Depression

• Anxiety disorders

On the other hand, some people may produce excess dopamine. This may be linked to the use of specific medications, known as dopamine agonists, that are used to treat a range of conditions, including Parkinson’s Disease, Restless Legs Syndrome, and Neuroleptic malignant syndrome (a rare side effect of some antipsychotic medications). 

Furthermore, excess dopamine has been linked to addictive behaviours, such as gambling and drug use (including alcohol and tobacco). Too much dopamine activity in some parts of the brain is also thought to play a part in some symptoms of schizophrenia.

How to increase dopamine naturally

While patients with certain medical conditions may be prescribed dopamine agonists to increase dopamine levels, some natural methods may also be effective. However, these should not be considered an alternative for people who require medical treatment for their condition. 

As we mentioned above, diet and the use of certain substances can significantly affect dopamine levels. Let’s take a look at this in some more detail.

Foods that increase dopamine levels

Dopamine levels are intrinsically linked to the foods we eat as part of the brain’s reward system. When we eat certain foods that provide us with the things we need for survival (i.e., fat, sugar), we experience a boost in dopamine levels. 

Some foods that have been found to boost dopamine levels include:

• Milk and dairy

• Chocolate

• High-protein products (meat, fish, pulses, vegetarian proteins)

• Coffee

• Seeds and nuts

• Fruit

Of course, not all of these foods can be considered healthy and some of them, including chocolate and certain dairy products, can do more harm than good. Some evidence indicates that people who are overweight may experience disruptions in how dopamine works in the body. 

Over time, as also seen in addiction, an increased exposure to sugary and fatty foods may lead to a blunted dopamine response system, meaning that more is required to achieve the same effects. A good general rule to follow when attempting to boost dopamine through your diet is to avoid processed foods, limit sugary foods and prioritise healthy fats, such as monounsaturated and polyunsaturated fats. For example, try eating chocolate with a high cocoa content (at least 70%).

Cannabinoids are fat-soluble, so eating healthy unsaturated fats may improve absorption of medical cannabis oil in some people. 

Cannabis and dopamine

Some evidence suggests that cannabis use may have an effect on dopamine levels. This is because the THC in cannabis may interact with the endocannabinoid system to influence the brain, encouraging it to release more dopamine. Over time, long-term cannabis consumption may make the brain likely to release less dopamine of its own. 

Serotonin, the mood booster

Like dopamine, serotonin is a neurotransmitter that regulates several bodily functions, including memory, gastrointestinal homeostasis, mood and behaviour. It is produced in the raphe nuclei of the brainstem as well as in cells of the intestinal mucosa. The release of serotonin is known to have mood-boosting effects, leading the neurotransmitter to become known as one of the body’s “happy chemicals”. 

Serotonin is best known for its effects on the central nervous system, such as its implication on sleep, appetite, mood, and memory. However, it is also a vital neurotransmitter in various biological processes, including in the regulation of cardiovascular function, bowel motility, and bladder control, to name a few. 

Maintaining healthy serotonin levels

Lower levels of serotonin in the central nervous system and plasma are associated with a number of psychiatric and neurological disorders. Some conditions that have been linked to deficiencies in serotonin include:

• Depression

• Post-traumatic stress disorder (PTSD)

• Obsessive-compulsive disorder (OCD)

• Anxiety disorders

• Attention-deficit hyperactivity disorder (ADHD)

Therapies that aim to boost serotonin levels, such as selective serotonin reuptake inhibitors (SSRIs), are considered a first-line intervention in the management and treatment of some conditions. SSRIs are usually the first type of antidepressant prescribed, and antidepressants can be prescribed for OCD, PTSD and anxiety disorders. 

However, having excess serotonin in the body may also have implications on your health and well-being. Serotonin syndrome or serotonin toxicity is a potentially life-threatening condition that is caused by the use of therapeutic serotonergic drugs (including SSRIs), either alone or in combination with recreational drugs.

How to increase serotonin naturally

While serotonin-boosting medications are widely prescribed in the treatment of many health conditions, other methods may also be beneficial for boosting serotonin levels. Exercise, exposure to sunlight and vitamin D are all thought to be effective at boosting both serotonin and dopamine. But let’s take a closer look at some easy lifestyle changes that could help to increase serotonin specifically. 

Foods that increase serotonin levels

As with dopamine production, diet can play a part in maintaining healthy serotonin levels. Tryptophan, an amino acid required for the production of serotonin, cannot be produced in the body, but it can be found in a variety of foods, including:

• Meat products (chicken, turkey, red meat)

• Pulses (lentils, beans)

• Vegetarian proteins (tofu)

• Dairy and eggs

• Oats and grains

• Fish (salmon, tuna)

• Nuts and seeds

However, tryptophan found in food has to compete with other amino acids and doesn’t always reach the brain, meaning diet isn’t a reliable way to raise brain serotonin. 

Cannabis and serotonin

Cannabinoids may be able to help patients with a range of health conditions and symptoms, including some that are linked to mental health. For example, one animal study indicates that CBD may possess anxiolytic effects that are potentially linked through its interactions with the serotonin (5-HT) receptor. CBD also could potentially help some patients manage depression symptoms by interacting with serotonin receptors.

However, while limited evidence indicates that low doses of a cannabinoid may be able to increase serotonin, high doses may have the opposite effect. It’s worth noting that this research comes from animal studies, so more clinical evidence is therefore required to fully understand the relationship between cannabis and serotonin. 

Medical cannabis is prescribed and monitored by a specialist doctor, so let your prescriber know if you’re experiencing side effects. 

Other ways to naturally boost dopamine and serotonin

Other things that could naturally boost dopamine and serotonin include:

Exercise: Exercise has been found to boost dopamine and serotonin release, potentially leading to improved motivation, better memory and a happier mood.

Supplements: Some supplements, particularly those that are high in omega fatty acids, may be able to increase dopamine and serotonin levels. However, certain supplements can be dangerous when combined with antidepressants, so speak to a GP or pharmacist first. 

Sunlight and Vitamin D: Vitamin D is important for maintaining healthy dopamine levels. Vitamin D may help regulate tryptophan hydroxylase, the enzyme.

FAQs

What are the symptoms of low serotonin?

Symptoms of low serotonin include mood swings, anxiety, depression, fatigue, difficulty sleeping, digestive issues, and increased pain sensitivity.

How can I get serotonin and dopamine naturally?

Regular exercise, sunlight exposure, and a healthy diet rich in protein, omega-3s, and probiotics can all help naturally boost serotonin and dopamine levels. Activities like meditation and listening to music can also help, as can spending quality time with loved ones, physical touch, and practising acts of kindness.  

What foods should you avoid for dopamine?

Eating processed foods regularly can contribute to low dopamine levels. Diets high in saturated fat are also associated with decreased dopamine levels. It's therefore important to focus on a balanced and healthy diet if you are looking to boost your natural levels of dopamine.

Is there a supplement that increases serotonin and dopamine?

5-HTP is a supplement thought to increase serotonin levels, while L-tyrosine is reported to help the body produce dopamine. However, 5-HTP and St John’s Wort can be dangerous when used alongside antidepressants because the combination can contribute to serotonin syndrome. It’s important to seek advice from your GP or pharmacist before taking any supplements or CBD to check they won’t react badly with your medication. 

Is ADHD a dopamine deficiency?

No, but people with ADHD are sometimes dopamine deficient. Low dopamine levels may impair communication between neurons, which may contribute to ADHD symptoms like inattention, hyperactivity, and executive function issues.

How can I raise my serotonin levels quickly? 

When it comes to raising serotonin levels, there’s unfortunately no instant fix. However, getting regular exercise and daylight and eating certain foods can help. 

Which vitamins boost serotonin? 

Certain vitamins, including Vitamin D, may help to raise serotonin levels for some people. However, it’s important to check with your GP or pharmacist before taking any supplements as some can interact with certain medications, including antidepressants. 

Final thoughts

Dopamine and serotonin are important factors in our overall health and wellbeing; maintaining healthy levels of them is vital for the effective functioning of a range of cognitive and physiological processes. Discovering natural ways to boost serotonin and dopamine may therefore help to improve mood, appetite, sleep, and many more indicators of a healthy life. 

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