How to Boost Your Dopamine & Zest for Life Naturally … with Food!

With stress levels high, everyone seems to be chasing dopamine to feel better these days.

Few people realize they are “self-medicating” when they engage in potentially addictive and self-destructive behaviors.

The thing is, you can elevate your dopamine through unhealthy things, like abusing alcohol, shopping, etc. … but you can also choose healthy ways to feel better.

What you’ll discover in this article:

• What is dopamine?
• 13 foods to boost your dopamine naturally
• Foods to avoid to feel your best
• Bliss-boosting recipes
• How food impacts your brain
• More ways to boost your dopamine naturally
• Final thoughts

If you’re low on energy and motivation and often rely on things like caffeine, sugar, nicotine, or cannabis to get through your day – you might be low in dopamine.

Dopamine is a neurotransmitter and a hormone.

It’s produced when you participate in enjoyable things – promoting happiness, pleasure, and well-being.

While it’s often referred to as the “pleasure chemical,” dopamine doesn’t actually produce pleasure.¹ Instead, it reinforces feelings of pleasure by connecting sensations of pleasure to certain behaviors.

When our brain produces dopamine in response to what we do, we feel good and want to do more of whatever it is.

Keeping your dopamine levels up is essential, or your quality of life will suffer.

Some foods have been shown to affect the dopamine levels in your brain.

1 — Apples

Apples contain quercetin, an antioxidant found to preserve dopamine levels in the brain, according to a 2013 study published in the peer-reviewed journal The Proceedings of the National Academy of Sciences.

Try eating an apple for a snack and see how you feel!

2 — Curcumin (found in Turmeric)

Curcumin has been found to cross the blood-brain barrier to raise dopamine levels readily.

And it’s been found to be as effective for treating depression as the popular antidepressant Prozac.

The curcumin in turmeric is not readily absorbed, but black pepper can increase absorption by 2,000%.

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Otherwise, to elevate your dopamine levels naturally, you can eat foods rich in the amino acids l-tyrosine and magnesium – because they give your body the building blocks it needs to create dopamine.

3 — Almonds

Almonds are an excellent source of l–tyrosine.

Healthy fats help trigger dopamine release, which creates a feeling of pleasure.

These tasty nuts also contain antioxidants that protect the brain from oxidative stress.

4 — Avocados

These fruits are high in tyrosine.

They also contain healthy fats that help your body absorb nutrients for brain health.

5 — Leafy Greens

Green leafy vegetables, like spinach, kale, and Swiss chard, contain folate, which helps the body produce dopamine.

6 — Sesame and Pumpkin Seeds

The amino acid tyrosine, found in sesame and pumpkin seeds, is converted by the body into dopamine.

Sesame seeds also contain sesaminol, an antioxidant that may boost dopamine production and help prevent Parkinson's disease.

7 — Legumes

I’m talking about lentils, black beans, chickpeas, etc.

[Related: How To Eat Legumes]

8 — Bananas

Bananas contain B6, necessary for dopamine production, and are also a source of tyrosine.

How great that bananas are an excellent addition to green smoothies! But eating a banana as a snack or part of a meal is also great.

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Here are some more foods to eat more to boost your dopamine naturally:

9 — Beets

These root veggies contain betaine, which assists in dopamine production.

10 — Dark Chocolate

Dark chocolate contains phenylethylamine, the chemical that stimulates our brains to release dopamine.

Choose organic, low-sugar, or no-sugar brands and eat in moderation. Although chocolate bars aren’t cheap, hundreds of brands make sustainably sourced, high-cacao, low-sugar bars.

11 — Probiotics

Studies have shown a strong correlation between gut microbiota and dopamine release in the brain. Over 50% of dopamine is produced in the gut.

If you want a 3-in-1 for Total Gut Health, our PreZyme Pro gives you probiotics that are actually alive every time, as well as prebiotics to unlock the benefits of probiotics and digestive enzymes to help you get the most nutrients from the food you eat.

12 — Foods High in Vitamin C

Vitamin C is a key factor in the production of dopamine.

What foods are high in vitamin C? Things like oranges, strawberries, broccoli, and bell peppers.

13 — Spicy Foods

The body releases dopamine in response to the pain to help you feel better.

If I feel something coming on, I drink a tincture of cayenne into water to keep sickness at bay.

In addition to adding dopamine-rich foods to your diet, you should avoid processed sugars like candy and soda.

Because although they will increase your dopamine levels, they’ll lead to a crash and aren’t a sustainable source of feeling good.

They’re a net negative for dopamine and other neurotransmitters.

• Hot Pink Smoothie. My most loved smoothie recipe gives you an abundance of beets, though you won’t even taste them! Try it.

• Lentil-Stuffed Peppers. These combine legumes and peppers for one of my favorite recipes. Try it.

• Roasted Red Pepper Soup is creamy, filling, and spicy. It's perfect for a night when you need to warm up. Try it.

• Raw Sauerkraut. Making your own fermented foods is an excellent way to uplevel your diet. Try it (it’s easier than you might think).

• Raw Maple Almond Cookies. Made with almonds blended into flour, these tasty maple cookies are a healthier treat that can help you eat less processed sugar. Try them.

The food you eat has a direct impact on your brain. When people tell me they or their child has an anxiety or depression issue going on, the first thing we talk about is, “Will you drink a quart of green smoothie a day?"

We often consider the connection between weight loss and how we fuel our bodies through nutrition.

But the food we eat affects our brains. It has the power to regulate (or wreak havoc) on our hormones, emotional stability, and mental wellness.

Another thing that’s important for mood is eating more raw food.

Are you eating 60-80% raw, or better?

I’m talking about uncooked greens, vegetables, fruits, nuts and seeds, sprouts, etc.

While 100% raw isn’t necessary or ideal, a diet high in unprocessed, raw plant foods gives you the highest nutrient quality and enzymes that improve your mental functions.

I eat cooked soups with vegetables, legumes, nuts, and seeds. I also eat lots of raw foods, like green smoothies, vegetable juice, and salads, and I snack on carrots, bell peppers, etc.

Long-term exposure to adversity can lower your dopamine production.

So, it’s good to remember that there are healthy things you can do to support your body, such as eating more of the foods I mentioned in this article.

1 — Remember to move more

NOTHING creates more anti-anxiety dopamine than a good cardio workout, even a walk.

[Related: How Walking Daily Can Radically Improve Your Health As You Age]

2 — Don’t get isolated

A study shows that the average social support network is TWO PEOPLE. It doesn’t have to be that way. Lots of others are craving connection, too!

So, spending time with friends can help. Invite some people you don’t know well!

3 — Get enough sleep

Getting enough sleep can also help. Remember that an hour before midnight is worth two hours after midnight – so go to bed at 10 or 11!

[Related: 7 Things You Need to Know About Sleep]

4 — Spend time in natural sunlight

Sunlight exposure helps the body produce vitamin D, linked to dopamine regulation.

5 — Engage in mindfulness practices

Mindfulness practices can help increase dopamine by reducing stress and promoting a positive mental state, which increases dopamine production.

I love using box breathing – the best anti-anxiety hack I’ve found – every morning.

Dopamine is crucial to your overall well-being, influencing motivation, mood, and even your daily habits. Instead of relying on quick dopamine fixes that can leave you feeling depleted, you can make intentional choices to nourish your brain and body.

You can naturally support your mental and emotional health by incorporating dopamine-boosting foods, avoiding harmful dietary triggers, and embracing lifestyle habits like exercise, social connection, and mindfulness.

Small, consistent changes can have a profound impact over time. So why not start today? Try adding a few dopamine-boosting foods to your diet, walking outside, or reaching out to a friend – your brain (and body) will thank you!

 

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