How to increase dopamine levels naturally?
24 scientifically proven ways to increase dopamine levels naturally
1- Eat foods that are high in dopamine, like beef, chicken and turkey, milk, cheese, yogurt, salmon, mackerel, eggs, bananas, dark chocolate, and nuts, such as almonds and walnuts.
2- Eat foods high in vitamin B6, like breakfast cereals, seafood, lean meats, fish, beef, poultry, eggs, legumes (beans and peas), seeds, nuts, and soy products. Alternatively, take a Vitamin B6 supplement.
3- Eat foods high in L-tyrosine, like beef, lamb, pork, fish, chicken and turkey, soybeans, nuts, eggs, milk, cheese, yogurt and cottage cheese, bananas, peanuts, almonds, avocados, sesame seeds, lima beans, pumpkin seeds, beans, and whole grains. The recommended daily intake for L-tyrosine is 11 mg per pound (25 mg per kilogram) of body weight.
4- Eat foods high in N-acetyl cysteine, like onion, garlic, broccoli, red pepper, bananas, granola, oat flakes, soy beans, linseed and wheat germ.
5- Eat foods high in beta-phenylethylamine (β-phenylethylamine), like chocolate, nuts, cheddar, brie, blue cheese, moldy cheeses, soy foods, soy sauce, citrus fruits, and vinegar
6- Eat foods high in L-phenylalanine, like beef, lamb, poultry, pork, fish, milk, yogurt, eggs, cheese, aspartame, soy products (including soy protein isolate, soybean flour, and tofu), peanuts (contain 1,400 mg of phenylalanine per 3.5 oz), beans, whole grains, and seeds, especially sesame seeds, cottonseeds, sunflower seeds, sesame seed flour (contains 2,500 mg of phenylalanine per 3.5 oz), sunflower seed flour (contains 2.46 mg of phenylalanine per 3.5 oz), and cottonseed flour (contains about 3,000 mg of phenylalanine per 3.5 oz). The recommended daily intake for phenylalanine is 11 mg per pound (25 mg per kilogram) of body weight.
7- Exercise Often
8- Take Prebiotics, take an oligofructose prebiotic supplement (fructooligosaccharide supplement), like Oligofructose-Enriched Inulin (OEI) daily for 8 to 12 weeks to reduce LPS levels and inflammation and to lower oxidative stress, and insulin resistance. Alternatively, take Inulin Like Fructan Prebiotics (ILF) to increase Bifidobacterium levels and to reduce LPS levels and inflammation.
9- Take Probiotics to reduce your lipopolysaccharides (LPS or lipoglycans), take Lactobacillus GG daily for 8 weeks, or 30 billion CFU Lactobacillus and Bifidobacterium Probiotic Supplement daily for 12 weeks to lower LPS levels. Alternatively, take 5+ billion CFUs of Saccharomyces boulardii daily for 12 weeks to lower LPS and TNF-alpha levels. Take Bofutsushosan, a Japanese herbal medicine, to increase the levels of the probiotic Bifidobacterium breve in your gut or take B. infantis 35624 probiotic supplement to reduce TNF-alpha and IL-6 production caused by LPS
10- Take High-dose omega-3 supplementation (2.5-3.6 g/day) or eat foods high in omega-3 fatty acids, like soybeans, flaxseeds, chia seeds, mackerel, canola oil, walnuts, salmon and sardines
11- Try meditation and deep diaphragmatic breathing for vagus nerve stimulation and parasympathetic activation. Practice Qigong (Laughter Yoga), laugh with deep diaphragmatic breathing and prolonged exhalation. Alternatively, use gammaCore, a noninvasive vagus nerve stimulator, three times daily to increase IL-10 levels in response to LPS.
12- Eat foods high in acetylcholine, like beef Liver (contains 423 mg of choline per 5 oz), cruciferous veggies, fresh milk, yogurt, and kefir (contains about 40 mg of choline per 8 oz).
13- Try cold-water immersion or cold therapy to reduce inflammation, increase fat burning and boost hormone levels, take an ice bath following a period of intense exercise for a few minutes, do this once daily for seven to 10 days to reduce inflammation caused by LPS
14- Drink two cups of orange juice a day
15- Eat more berries, like loganberries, cranberries, bilberries, blueberries, goji berries, acai berries, and blackcurrant. Alternatively, take 160 mg of bilberry extract twice daily for 2 weeks or drink two cups of blueberry tea a day, to make blueberry tea simply place one blueberry teabag in a saucepan, pour two cups of boiling water over the teabag, and steep for ten minutes. Remove teabag and set tea aside to cool for 5 minutes. Meanwhile, mash some berries, add 3 teaspoons of the mashed berries and two tablespoons of granulated sugar into the saucepan and stir. Bring to a boil over low heat, then simmer for 10 more minutes, strain and pour the tea into a mug.
15- Use a nicotine patch to increase the anti-inflammatory response to intravenous LPS and to increase cortisol and IL-10 levels
16- Take lactoferrin supplement (apolactoferrin) to increase iron absorption, reduce insulin resistance, and help brain development
17- Drink 250ml of red wine daily
18- Take 2 tablespoons (23 grams) of olive oil daily, preferably in the morning on an empty stomach, 30 minutes before breakfast
19- Eat foods rich in polyphenol, like cloves, cocoa powder, dark chocolate, star anise, dried oregano, celery seed, red beets, green apples (peeled red), apple butter or applesauce, chokeberries, dark grapes, blackberries. blueberries. apricots, cherries , dark plums, bilberries, cereals (flaxseed meal), dry legumes, some beverages (cabernet sauvignon, petit syrah and pinot noir), some spices, and fruit juices, such as red and purple grape juice and extract, apple juice and cider. Take 100 mg of resveratrol combined with 75 mg of Quercetin and 75 mg whole grape extract (Vitis Vinifera). Alternatively, take two capsules of resveratrol daily or one capsule per 50 pounds (22.6 kilograms) of body weight.
20- Take 75 mg of Quercetin per day combined with 100 mg whole grape seed extract (Vitis Vinifera).
21- Eat foods high in tyrosine, such as avocados, bananas, almonds, peanuts, lima beans, sesame seeds, pumpkin seeds, chicken and turkey, cheese, milk, yogurt and cottage cheese, to increase your tyrosine levels naturally.
22- Take dopamine enhancing supplements like L-Tyrosine, Rhodiola, L-theanine, and Mucuna, L-Dopa Supplements
23- Listen to music
24- Reduce stress and discover new things
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