5 Easy Tips On How To Increase Dopamine Naturally

 A quick note for when ‘low dopamine’ is something more

Before you assume you have a dopamine deficiency, it is worth knowing there is a difference between being flat and having an actual dopamine-related disorder. 

Conditions like ADHD, Parkinson’s disease and certain types of depression involve disrupted dopamine pathways that need professional support and sometimes medication. So if you have been feeling really low, unmotivated for things you normally enjoy, or you know that you struggle with concentration, it might be a good idea to make an appointment with your GP or a mental health professional. 

What is dopamine, and why should you care?

Think of dopamine as your brain’s motivation messenger. It is the neurotransmitter that helps you want to do things and then feel satisfied when you have done them. 

It is not about constant happiness (that’s serotonin’s thing). Dopamine’s job is to be the little spark that says, ‘Yep, that was great, let’s do that again.’ It helps fuel focus, productivity, creativity, and mood. Basically, dopamine is what gets us out of bed, not because you have to, but because you want to. 

The problem? Modern life can be bad news for dopamine. Too many fake highs (scrolling, sugar, caffeine, notifications) and not enough of the slow, steady kind your brain actually thrives on. 

Which is why you end up feeling tired, flat, unfocused and just over it. Some people call it dopamine burnout. If this sounds familiar, here are some ways you can increase your dopamine naturally.

5 easy ways to increase dopamine

1. Feed your brain

Dopamine doesn't appear out of thin air. It is made from tyrosine, which is an amino acid found in protein-rich foods like eggs, tofu, chicken, fish, lentils, nuts and seeds. Your brain then combines that with helpers like vitamin B6, iron, magnesium and folate to make dopamine. If you are living on snacks that come in crinkly packets, then your brain is probably working with dodgy ingredients. That is why real, whole food matters; it is the construction site for your brain chemistry.

Simple swaps that make a real difference:

-Breakfast: Swap toast for eggs, greens and avocado – this gives you protein, B vitamins and healthy fats all in one.

- Adding lentils or beans to a salad adds protein and fibre.

- Incorporating nuts and seeds, add them to cereal, porridge, salads, and yoghurt – they are rich in magnesium and zinc. This helps support your brain’s spark plugs, if you will.

- Most of your dopamine is actually made in your gut. That is why fermented foods like sauerkraut, kimchi and yoghurt can boost your mood more than you’d expect.

2. Move (a little but often)

A gym membership or Lycra is not a prerequisite for increasing dopamine naturally. Movement of any kind does it. A quick walk, jumping on a rebounder, speed making snacks even. It all counts. 

Exercise doesn’t just release dopamine; it helps your brain respond to it better. Think of it like upgrading your Wifi so your dopamine signal comes through strong and clear.

If you can move, move outdoors! Sunlight helps your body regulate dopamine by syncing your circadian rhythm and gives us a dose of vitamin D (which our brain adores). Even a 10-minute walk outside can help to reset our mood chemistry faster than caffeine ever could.

🌿Related: 4 Reasons You Should Be Taking Vitamin D In Winter

3. Chill the nervous system 

When stress hormones are high, dopamine nosedives. Chronic stress burns through your stores faster than you can say ‘I’ll just push through’. But plants can help. Especially herbs that calm without sedating. Think of them as emotional first aid for your frazzled brain.

- Chamomile is a classic for a reason. It helps to relax muscles, ease tension and improve sleep quality. Dopamine loves rest.

- California poppy helps to support deep relaxation and resets an overstimulated nervous system.

- Holy Basil (Tulsi) is an adaptogen that can help support stress hormones like cortisol. It helps to keep dopamine and serotonin in check.

- St John’s wort supports serotonin and dopamine pathways for a brighter mood (just note not appropriate for people on long-term medication).

- Lemon balm. This beautiful herb is gentle and uplifting, and can help reduce anxious chatter and support dopamine’s calm focus.

If you need a helping hand to get started, try pairing our Mood Boost (that contains lemon balm, St John's wort and hawthorn) in the morning and Rest and Calm (containing chamomile and California poppy) throughout the day and/or before bed for recovery and sleep.

All in all, when your stress response chills out, dopamine comes out of hiding.

🌿Related: 5 Simple Herbs For Stress (And Other Hot Tips)

4. Get smart about supplementation

A few nutrients and vitamins have extra evidence behind them for helping support dopamine levels.

- L-Tyrosine is a direct building block of dopamine, which is useful if you have been under chronic stress or feel very tired.

- Magnesium glycinate is essential for every neurotransmitter in your body, including dopamine. If you physically twitch (think eyes, restless legs, etc), crave chocolate or clench your jaw, you need it!

- L-theanine is an amino acid found in green tea that can help you feel calm but focused. It helps to smooth out dopamine spikes and dips, which gives you that alert calm instead of wired chaos.

- Vitamin B6 and B12 are both crucial cofactors in neurotransmitter synthesis. Without them, your brain’s factory floor slows down.

5. Ditch the dopamine drains 

You knew this section was coming. Quick fixes like sugar, alcohol and endless scrolling give you a dopamine hit, but it can then leave you feeling worse. They flood your brain initially with dopamine and then crash it, which dulls your receptors over time. It's like turning your speakers up so loud that they eventually blow.

Start by picking one small thing to reduce, i.e. less scrolling in bed, fewer energy drinks or coffees, or trying one night off your device. Replace it with something that gives you a slow burn dopamine hit instead - stuff like music, laughter, sun, cooking or actual connection with a real person. 

Set your dopamine up for success with tiny wins. Seriously, the smaller the better. Fold the washing, walk to the letterbox, send that one email. Every tick on your mental checklist gives you a mini dopamine hit. Do enough of them, and then you have momentum, which is dopamine’s favourite word.

Dopamine is your drive, your curiosity and joy and the brain chemical that whispers, ‘you can do this’. To boost it naturally, you need to think less about chasing highs and more about fuelling consistency.