What is dopamine?
Dopamine is a neurotransmitter that plays a role in many important functions in the brain including motivation, pleasure, cognition, memory, attention, mood, sleep, and movement. Dopamine is produced in several areas of the brain including the substantia nigra and ventral tegmental area. It plays a key role in the brain’s reward system and reinforces behaviors needed for survival such as eating and procreating. Normal levels of dopamine contribute to overall wellbeing.
Functions of dopamine
- Motivation – Dopamine provides the drive and motivation needed to seek out rewards or desirable experiences.
- Focus – Dopamine helps regulate attention and focus.
- Memory – Dopamine aids in memory formation and retention.
- Mood – Dopamine influences mood and feelings of pleasure.
- Movement – Dopamine is critical for smooth, purposeful voluntary movements.
- Sleep – Dopamine levels fluctuate across circadian rhythms and promote wakefulness.
Healthy dopamine function is critical for day to day living. When dopamine levels are out of balance, it can impair motivation, attention, memory, mood, sleep, and movement.
Signs and symptoms of low dopamine
Low levels of dopamine can cause various symptoms. Common signs and symptoms of low dopamine include:
Motivation and focus
- Lack of motivation
- Difficulty concentrating
- Easily distracted
- Difficulty completing tasks
- Hard time starting tasks
- Feeling uninspired and apathetic
Low motivation and focus issues are common when dopamine is deficient. You may lack the drive to work, exercise, maintain relationships, or engage in hobbies you once enjoyed. Focusing and maintaining attention become increasingly difficult.
Memory
- Impaired learning
- Forgetfulness
- Difficulty recalling details
- Slower processing speed
Memory relies heavily on dopamine. Low dopamine impairs the ability to form and retain memories. Recall becomes more difficult and forgetfulness increases. Processing information and learning new things may also become more challenging.
Mood
- Depressed mood
- More frequent sadness
- Loss of enjoyment
- Difficulty feeling pleasure
- Blunted emotions
- Increased anxiety
Dopamine heavily influences mood and emotions. Low dopamine reduces motivation and drive which can mimic depression. You may have more flat moods and a harder time experiencing joy and satisfaction. Anxiety frequently co-occurs with low dopamine as well.
Sleep
- Daytime sleepiness
- Fatigue
- Insomnia
- Restless sleep
- Difficulty waking up
Dopamine promotes alertness and wakefulness. Insufficient dopamine can make it difficult to fully wake up and you may feel drowsy during the day. Sleep may be restless and getting up in the morning becomes more challenging.
Appetite
- Increased appetite
- Food cravings
- Impulse eating
- Weight gain
Dopamine helps regulate appetite. Low levels can stimulate hunger, cravings, and impulsive eating leading to weight gain.
Sex drive
- Decreased libido
- Lack of enjoyment in sex
- Erectile dysfunction
Dopamine fuels libido and sexual pleasure. Deficient dopamine reduces sex drive and can impair sexual function.
Movement
- Slowed movements
- Tremors
- Muscle stiffness or rigidity
- Restless movements
Dopamine aids coordinated muscle movements. Low levels of dopamine can result in changes in movement including overall slowing, tremors, and stiffness.
What causes low dopamine?
There are several potential causes for low dopamine:
Diet
- Low protein intake
- Low iron or folate
- Vitamin D deficiency
- Magnesium deficiency
Diet and nutrition influence dopamine levels. Consuming adequate protein provides amino acids needed to produce dopamine. Micronutrient deficiencies including low iron, folate, vitamin D, or magnesium impair dopamine synthesis.
Genetics
Genetic factors can affect dopamine function and availability. Gene variations that impact dopamine receptors, transporters, and enzymes involved in dopamine synthesis may contribute to low levels.
Chronic stress
Prolonged stress and elevated cortisol depletes dopamine. Stress also impairs cognition and motivation which rely heavily on optimal dopamine signaling.
Traumatic brain injury
Injuries to dopamine producing areas of the brain such as the substantia nigra can dramatically reduce dopamine levels depending on injury severity.
Substance abuse
Chronic abuse of drugs like cocaine and amphetamines can permanently damage dopamine receptors and transporters leading to impaired dopamine function.
Dopamine depleting medications
Some medication classes block dopamine activity which can lower dopamine long term. These include antipsychotics and Reserpine.
Medical conditions
Several health conditions are associated with low dopamine:
- Parkinson’s disease – Degeneration of dopamine neurons
- ADHD – Impaired dopamine signaling
- Restless leg syndrome – Dopamine dysfunction
- Fibromyalgia – Low CSF dopamine
- Chronic fatigue – Dopamine may be overused and depleted
- Obesity – Dopamine deficiency promotes overeating
Various medical disorders directly impair dopamine neurons or reduce signaling which lowers levels.
Aging
Dopamine production naturally declines with age. Elderly individuals frequently have Parkinson’s disease and dopamine deficiency.
Diagnosing low dopamine
Since dopamine interacts with many functions, diagnosing deficient levels can be complex. Steps to diagnose low dopamine include:
Assess symptoms
The first step is evaluating symptoms. Lack of motivation, difficulty concentrating, forgetfulness, low mood, changes in sleep, appetite, movement or sex drive may indicate low dopamine. Discuss all current symptoms with a healthcare provider.
Rule out other causes
Many symptoms of low dopamine overlap with other conditions like depression, chronic fatigue, sleep disorders, thyroid disease, or vitamin deficiencies. Other potential causes for symptoms need to be investigated and treated if found.
Neurological exam
A neurological exam assesses coordination, movement, reflexes, cognition, and nerve function. Impaired coordination or motor slowing may suggest low dopamine. Cognitive assessments evaluate attention, memory, and information processing affected by dopamine.
Blood tests
Blood tests help rule out conditions like anemia, vitamin deficiencies, thyroid disorders, or inflammation. Testing amino acid levels can reveal deficiencies needed to make dopamine.
CSF analysis
Cerebrospinal fluid (CSF) surrounds the brain and spinal cord. Measuring dopamine and metabolite levels in CSF provides the most direct way to assess central dopamine status. However, collecting CSF involves an invasive spinal tap.
Brain imaging
PET and SPECT scans measure dopamine activity in the brain. They can detect impaired signaling and degeneration of dopamine producing neurons typical of Parkinson’s disease. Functional MRI may also assess brain changes linked to dopamine.
Neuropsychiatric testing
Formal neuropsychological testing objectively measures attention, memory, learning, and executive functions dependent on dopamine. Impairments in these cognitive domains indicates low dopamine.
Combining a full symptom review, medical history, physical neurological exam, lab tests, and brain imaging provides the best diagnostic approach to confirm low dopamine levels.
Increasing dopamine levels
If low dopamine levels are suspected, these lifestyle strategies and supplements may help boost dopamine:
Eat tyrosine and protein
Tyrosine is an amino acid required for dopamine synthesis. Eat tyrosine rich foods like meat, fish, eggs, cheese, nuts, seeds, and beans. Overall sufficient protein intake provides amino acid building blocks.
Increase antioxidants
Antioxidants protect dopamine neurons from free radical damage. Consume colorful fruits and vegetables high in antioxidants like vitamins C, E, and polyphenols. Useful supplements include vitamin C, grape seed extract, and pycnogenol.
Exercise
Exercise naturally raises dopamine levels and reduces stress. Aerobic exercise and strength training are helpful. Even light physical activity like walking several times a week can increase dopamine.
Get sunlight
Sunlight exposure increases vitamin D, which supports dopamine neurons. Get 10-15 minutes of direct sun most days. If sunlight is limited, take 2000-5000 IU supplemental vitamin D.
Massage
Massage promotes dopamine release and reduces stress hormones. Regular massage therapy provides lasting elevations in dopamine.
Yoga
Yoga postures, breathing, and meditation increase dopamine naturally. One study found just 8 weeks of yoga significantly increased dopamine signaling.
Sleep well
Getting 7-9 hours of quality sleep allows the brain to replenish dopamine. Optimize sleep hygiene by limiting blue light exposure at night and not using electronics before bed.
Stimulate your brain
New experiences, learning, games, and creative pursuits promote dopamine release. Read, take classes, travel, or engage in mentally stimulating hobbies.
Socialize
Social interaction evokes dopamine release and reduces stress. Make time for regular social engagements with friends, family, and community.
Listen to music
Listening to music boosts dopamine, especially classical, energetic, or new music. Create playlists with your favorite songs.
Laugh
Laughing triggers dopamine release. Watch funny movies, read humor books, play with pets, or spend time with amusing friends.
Supplements that may help
Certain supplements support dopamine levels directly or indirectly by providing building blocks and cofactors:
- L-tyrosine
- Vitamin D
- Vitamin B6
- Folate
- Iron
- Magnesium
- SAM-e
- Curcumin
- Probiotics
- Omega-3 fatty acids
Discuss supplement options with your healthcare provider to determine appropriateness for your situation.
When to seek medical treatment
See your doctor promptly if you experience signs of low dopamine combined with:
- Depression or anxiety that impairs function
- Cognitive decline that interferes with work or school
- Changes in movement like tremors, rigidity, or loss of coordination
- Strong cravings for sweets or difficulties controlling eating
- Fatigue or sleep problems severe enough to impact daily activities
A medical workup is needed to identify any underlying conditions and determine if prescription medications or supervised treatment are required.
Professional treatments
If lifestyle measures are inadequate to resolve symptoms, doctors may prescribe:
Dopamine enhancing medications
Medications that directly increase brain dopamine levels include:
- Levodopa – Precursor converted into dopamine
- Dopamine agonists – Mimic dopamine effects
- MAO inhibitors – Block dopamine breakdown
- Amphetamines – Stimulate dopamine release
These are used for conditions like Parkinson’s and neurocognitive disorders but have risks like addiction and side effects.
SSRIs
SSRIs are a class of antidepressants that inhibit serotonin reuptake. This causes indirect increases in dopamine activity. They may be used for low motivation, pleasure, or sex drive.
Cognitive behavioral therapy (CBT)
CBT improves motivation and engagement through changing thought and behavior patterns. It can help overcome dopamine deficiency related apathy, concentration problems, and lack of enjoyment.
Transcranial magnetic stimulation (TMS)
TMS uses magnetic pulses to stimulate underactive parts of the brain. It activates dopamine networks and may improve cognition and mood symptoms.
Deep brain stimulation
Electrodes are surgically implanted to deliver electrical stimulation to dopamine centers of the brain. This helps treat advanced Parkinson’s disease.
Under medical supervision, these therapies can help relieve low dopamine symptoms that are not fully responsive to lifestyle modifications and natural treatments.
Conclusion
Dopamine has vital roles in motivation, focus, mood, movement, cognition, and pleasure. Low dopamine levels cause symptoms like lack of drive, poor concentration, memory impairment, depression, and slowed movements. Diagnosing low dopamine involves assessing symptoms, testing, and potential brain imaging. Before resorting to prescription medications, increasing protein, antioxidants, exercise, meditation, cognitive stimulation, supplements, and stress reduction help boost dopamine naturally. Seek prompt medical care if symptoms are disabling or accompanied by changes in movement, cognition, or appetite control. With a combination of lifestyle measures and supervised medical treatments, low dopamine can be improved to optimize physical health and mental wellbeing.