Dopamine & serotonin: 5 natural ways to boost your levels

Key Takeaways

Dopamine and serotonin are brain chemicals that play an important role in regulating mood and emotions.

Although the two neurotransmitters work together to support bodily functions, they each have their own role. While dopamine affects movement and focus, serotonin affects digestion and sleep.

If you have a dopamine or serotonin deficiency, there are several lifestyle choices that can help naturally increase your levels. For example, certain foods, supplements, and stress management techniques can all contribute to dopamine and serotonin production.

You’ve probably heard of dopamine and serotonin, even if you’re not exactly sure what they are or how they affect the body. Dopamine and serotonin are both neurotransmitters, meaning they carry chemical messages between the brain and other areas of the body.

Neurotransmitters play a key role in many bodily functions and are essential to everyday interactions and quality of life. For example, dopamine contributes to mood, movement, and learning. And serotonin supports functions like sleep, mood, and digestion.

Both neurotransmitters are vital to overall health and mental well-being, so it’s helpful to understand how to recognize signs of deficiency and ways to naturally increase your supply.

What is dopamine?

Dopamine is a neurotransmitter that plays an important role in regulating various functions of the body. It’s produced at the base of the brain through a two-step process.

Dopamine is known as the pleasure neurotransmitter because it promotes feelings of pleasure, satisfaction, and motivation. It’s the reason you feel a little spark of satisfaction and joy when you eat a delicious treat, buy something you’ve wanted, or cross a task off your to-do list.

Dopamine also plays a role in:

Mood
Movement
Learning and attention
Kidney function
Sleep
Pain processing
Lactation

What is serotonin?

Serotonin is a neurotransmitter that’s made from the essential amino acid tryptophan and is primarily found in the gut. Normal levels of serotonin can make people feel happy, calm, focused, and emotionally stable. A decrease in serotonin, on the other hand, has been linked to depression and other mood disorders.

In addition to regulating mood, serotonin plays an important role in:

Digestion and gut health
Immune function
Sleep
Bone health
Cardiovascular health

How do dopamine and serotonin work?

As neurotransmitters, dopamine and serotonin work together to support well-being. They’re both classified as “happy hormones” because they promote mental well-being, but there are some key differences in how they operate. For example, dopamine is involved with reward and motivation, while serotonin is primarily associated with mood and positive emotions, like happiness, focus, and calm.

Dopamine and serotonin also play a role in other bodily processes, including movement, cognition, and stress response. But they work in different ways. And because they’re interconnected, a disruption to one may affect the other.

How to increase dopamine and serotonin naturally

There are several lifestyle choices that can help you naturally increase your dopamine and serotonin levels.

1. Diet

To increase your body’s dopamine production, consider eating foods that are rich in magnesium and tyrosine. Foods that are high in tyrosine include chicken, avocado, banana, pumpkin seeds, and dairy. To increase serotonin levels, try eating more foods that contain tryptophan, the amino acid that makes serotonin. Foods high in tryptophan include salmon, eggs, tofu, turkey, cheese, and oats.

2. Exercise

Regular exercise has a positive effect on health and well-being, contributing to a more positive mood, better memory, and increased energy levels. For most adults, this means 30 minutes of physical activity 5 days per week. One study found that adults in treatment for methamphetamine use saw an increase in dopamine receptors after exercising three times per week for eight weeks.

3. Sunlight exposure

Access to sunlight can have a positive effect on people’s mood and mental health. Even just 5 to 15 minutes of sunlight 2 to 3 times per week is a good place to start. And if natural sunlight isn’t possible, consider trying light therapy, or phototherapy, which provides exposure to an artificial light source.

4. Stress-management techniques

Another way to increase dopamine and serotonin levels is to engage in activities to help you feel happy and relaxed. For example, meditating, reading a book, taking a walk, and playing with a pet can all reduce stress and help you feel more content.

5. Talk therapy

If low levels of dopamine or serotonin have you in a funk or are contributing to feelings of depression, consider speaking with a mental health professional. Talk therapy is an effective tool for identifying harmful thought patterns and behaviors, as well as developing healthy coping methods to help you feel your best.

Dopamine versus serotonin deficiency symptoms

Having a dopamine or serotonin imbalance or deficiency can cause a wide range of health symptoms and complications.

Signs of dopamine deficiency include:

Health issues: Low levels of dopamine have been associated with conditions like Parkinson’s disease and restless leg syndrome.
Lack of mental clarity: Having a dopamine deficiency can make it difficult to concentrate, make decisions, or focus on learning and memorization.

Mood change: Low dopamine levels can also affect your mood, making it difficult to enjoy your usual activities or find the motivation to achieve your goals.

Signs of serotonin deficiency include:

Mental health concerns: A lack of serotonin may contribute to depression, anxiety, and other mental health conditions, as well as feelings of sadness, hopelessness, or low mood.

Sleep problems: Serotonin helps regulate sleep patterns, so having low levels may contribute to sleep disturbances, like insomnia, fatigue, or poor sleep quality.
Changes in appetite or digestion: Because serotonin plays such an important role in digestion and gut health, a deficiency can lead to changes in appetite, increased cravings for carbohydrates, or even digestive issues like irritable bowel syndrome (IBS).

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