If you want high energy, pleasure, motivation and vivid dreams, you want more DOPAMINE.

Here is the FULL COMPREHENSIVE GUIDE on optimizing it with nutrition & lifestyle.

(bookmark this one, it’s long):

NUTRIENTS FOR DOPAMINE SYNTHESIS.

This is the synthesis pathway for dopamine.

➜ TYROSINE (animal protein)
➜ IRON (red meat, eggs)
➜ Vitamin C (fruits, juices)
➜ Vitamin B6 (animal protein)

Are your fundamentals for raw material.

Vitamin C increases dopamine output by 50-100%.

Vitamin C is needed for the production of dopamine,

but it also increases the rate limiting enzyme tyrosine hydroxylase,

& protects dopamine producing neurons from oxidative damage.

More on vit C below.

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L-Tyrosine cures (some) depression.

• Many cases of depression are largely dopamine deficits
• These cases have low plasma tyrosine, the precursor to dopamine
• Supplementing it can rapidly replete dopamine

3,200 mg/day here.

You have two main brain centers that produce dopamine:

1. The substantia nigra
2. The ventral tegmental area

These dopaminergic centers project dopamine, sending it to other parts of the brain.

The prefrontal cortex, nucleus accumbens, striatum and pituitary receive dopamine.

SEROTONIN inhibits dopamine, at every level.

‣ Connects to dopaminergic brain regions, slowing down production.
‣ Supplementing its precursors (tryptophan, 5HTP) lowers dopamine
‣ Dopamine gives pleasure and motivation, serotonin anhedonia and dullness

What causes high serotonin? Well…

Serotonin is produced in the brain during times of inescapable stress.

Essentially, any situation you get put in where you feel helpless.

I’ve written about that here:

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A low tryptophan diet massively improves depression.

Tryptophan is the precursor to serotonin.

People with IBS often have anxiety, depression & high serotonin.

Lowering tryptophan in the diet is therapeutic, as it lowers serotonin.

More on that here:

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Tyrosine gets into the brain (to make dopamine) from the blood.

Its uptake into the brain is BLOCKED by other amino acids: BCAAs and tryptophan.

The levels of these other amino acids will be higher after consuming them, and also during stress or insulin resistance.

Another dopaminergic amino acid is PHENYLALANINE.

Phenylalanine is not only a precursor to dopamine,

but it also depletes brain serotonin, which should further enhance dopamine production, since serotonin itself halts dopamine output.

Carbs are important for dopamine production, too.

• Carb restriction frees tryptophan from its binding protein, allowing it to block tyrosine uptake in the brain
• Insulin promotes dopamine release
• Insulin ALSO promotes transport of tyrosine into the brain
• The brain relies carbs for ENERGY

Red light therapy enhances dopamine production.

Here, it increases dopamine producing cells by ~40%.

This type of light is absorbed by mitochondria,

protecting dopamine producing cells from ENERGY depletion & death.

Support energy, support dopamine.

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Creatine also improves dopamine.

Once again, a component of the system that preserves ENERGY production in the brain,

which allows these neurons to survive and continue to pump out dopamine.

More on creatine's protective role & the brain here:

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Vitamin E enhances dopamine output.

Dopaminergic cells in the brain are highly susceptible to oxidative damage, but vitamin E prevents this.

Controlling antioxidant status in general is VITAL for maintaining dopamine production.

More on vitamin E here:

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One HUGE contributor to oxidative stress is excess IRON.

While we need iron for dopamine synthesis, it can easily become toxic if not handled properly.

The iron can accumulate in the dopamine producing centers of the brain and literally rust them, damaging them.

One thing that can be helpful in restoring iron balance is LACTOFERRIN.

It prevents the inflammatory accumulation of iron in cells.

Blood tests for: serum iron, transferrin + %, CBC, ferritin, TIBC can help ensure you don't overload.

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N-Acetylcysteine doubles dopamine levels.

By serving as a precursor to the master antioxidant glutathione, NAC protects dopamine producing cells from death.

It also acts as a neurotransmitter in its own way.

The most important antioxidant supporting nutrients (for protecting the dopamine producing neurons):

• Vitamin E
• Vitamin C
• Glycine
• B1
• B2
• Zinc
• Copper
• Selenium
• Carnosine
• Iron

Low dopamine can start in your GUT.

Endotoxin & subsequent inflammation decimate dopamine synthesis.

Endotoxin is from bacteria in the gut.

People with low dopamine conditions have high endotoxin.

If you have any type of gut symptom, you can bet you have high endotoxin, too.

The gut is almost always the missing factor in people who have low energy & motivation,

especially when they don’t respond to things that normally raise dopamine.

Check this out if you need some help getting started fixing it:

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