Article by Olivier Sanchez ND, NT Dip, Ir
Part 1 explained why chasing more dopamine is a losing game. This article turns to what can actually be done. The goal is to support the underlying biology so that the system is less easily hijacked and more capable of stable, sustained motivation and better mood balancing.
Dopamine is a neurotransmitter synthesised in specific brain regions from a simple amino acid precursor, using key enzymatic steps and cofactors. That means the system is sensitive to:
Supporting dopamine function is, therefore, less about spiking it and more about giving the system the conditions it needs to run smoothly.
Dopamine synthesis relies on key amino acids and specialised proteins (enzymes). Tyrosine, an amino acid, is required. Phenylalanine can also be converted to tyrosine by specific enzymes. Tyrosine hydroxylase converts tyrosine to L‑DOPA, which then goes through a further step before turning to dopamine.
This matters because without adequate dietary protein, the brain may lack sufficient substrate to maintain optimal dopamine synthesis, especially under conditions of stress or high cognitive demand.
Whole‑food sources of tyrosine and phenylalanine include:
Tyrosine supplementation isn’t usually recommended, as the average person consumes enough protein daily. If you feel you are not meeting your body's requirements, increase your consumption of the foods listed above.
Once tyrosine is available, the enzymatic steps that convert it into dopamine require specific cofactors.
An essential cofactor for aromatic L‑amino acid decarboxylase, the enzyme that converts L‑DOPA to dopamine. Low B6 status can impair this conversion, potentially affecting dopamine synthesis (as well as serotonin).
Required for tyrosine hydroxylase activity. Iron deficiency reduces the enzyme’s efficiency and can lower dopamine synthesis in key brain regions, with implications for mood, motivation and motor function.
While magnesium is not directly involved in the dopamine synthesis pathway, it modulates neuronal excitability and dopamine receptor sensitivity. Magnesium deficiency has been associated with altered dopaminergic signalling and increased vulnerability to stress and hyper‑reactivity of reward circuits.
A well‑formulated multivitamin–mineral that includes B6, iron (where appropriate) and magnesium can therefore be seen as a way of ensuring that the basic biochemistry has what it needs to function.
DR.VEGAN® formulas such as Women’s ProMulti and Men’s ProMulti are designed to provide these cofactors in the context of a balanced diet.
If something can be used to 'reset' the dopamine system, it is sleep. Studies show that sleep deprivation reduces dopamine receptor availability and alters dopaminergic signalling in the striatum, a region central to reward and motivation.
One night of total sleep deprivation has been shown to increase fatigue and impairments in attention and working memory. Chronic short sleep is associated with persistently lower receptor availability, which may contribute to reduced motivation, increased craving, and a greater drive for high‑intensity stimulation to achieve the same subjective effect.
Protecting sleep is thus one of the most important factors to support healthy dopamine receptor function. In practice this means:
Unlike the artificial 'spikes' from scrolling or snacking, sustained moderate exercise produces a more physiological increase in dopaminergic tone. Exercise increases dopamine synthesis, and over time can enhance dopamine receptor sensitivity and function.
This means regular physical activities, not pushing the body to exhaustion, especially if you haven’t exercised in a while. Think brisk walking, cycling, resistance training, dance; anything that raises heart rate and engages large muscle groups.
Remember the effect is cumulative: repeated sessions lead to adaptations in the dopamine system that support better mood, motivation and cognitive flexibility.
There is a reason the brain’s 'default mode network' (resting, internally focused state) is often most active when you are not being constantly stimulated.
The default mode network is implicated in self‑referential processing, consolidation of learning, and the integration of experience. Constant external stimulation, including doomscrolling, background noise (podcasts, news, audiobooks), and incessant notifications, leaves little room for this kind of processing.
Continue learning: Discover the hidden signs of burnout & how to recover.
Boredom, in this sense, is not a problem to be solved but a space in which the dopamine system can settle and the brain can integrate what has been learned.
This is why deliberately allowing periods of low stimulation (e.g., a walk without a podcast, a quiet cup of tea, a few minutes of doing nothing) can feel uncomfortable at first but often leads to a sense of clarity and calm afterwards. It is not a 'dopamine fast'; you’re allowing an important system to return to baseline.
The key factors to remember:
That is the opposite of the 'boost your dopamine' narrative, and it is the only approach that aligns with how the brain actually works.
Discover our range of award-winning probiotics, vitamins and supplements.
Olivier Sanchez is a registered naturopath and naturopathic nutritionist, an internationally published author, and the founder of Nutrunity. He specialises in digestive, metabolic, and mental well-being, with a key focus on gut health and sleep, helping individuals create sustainable routines that enhance energy, focus, and overall health.
You may also enjoy reading:
Volkow, ND., Wang, GJ., Telang, F. et al. (2008). Sleep deprivation decreases binding of [11C]raclopride to dopamine D2/D3 receptors in the human brain. Journal of Neuroscience. 28(34), pp. 8454-8461. doi:10.1523/JNEUROSCI.1443-08.2008
Su cesta de la compra está vacía. ¿Necesita ayuda?
Nuestro nutricionista virtual está aquí para ayudarle.
Subtotal
£0.00
Shipping and taxes calculated at checkout.
