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Sources of Dopamine

When it comes to happiness, experts are still debating how much economic, social and environmental factors influence a joyful state of mind. But they agree that without a brain chemical known as dopamine, the experience of pleasure and happiness is greatly diminished.

  1. Happy Hormone

    • Dopamine is referred to as the “feel good” hormone, according to the book "Natural Highs" by Dr. Hyla Cass. Dopamine is a neurotransmitter that energizes a person and makes him feel satisfied and content.

    Dopamine Deficiency

    • When levels of dopamine fall, the opposite sensation sets in. A person can feel lethargic and drained. Someone who is dopamine-deficient may seek addicting substances including food, cigarettes, alcohol, drugs and even sex, which will trigger a release of this chemical in the brain.

    Phenylalanine-Rich Foods

    • Dr. Eric R. Braverman, author of the best-selling book “Younger You,” explains that to safely increase levels of dopamine, consume 8 to 11 grams of the amino acid phenylalanine daily, which your body can convert to the desired neurotransmitter. Foods high in phenylalanine include beef, chicken, turkey, wild game, low-fat cottage cheese, eggs, whole milk and yogurt.

    Tyrosine-Rich Foods

    • Another building block of dopamine is the amino acid L-tyrosine, which is derived from the same protein food sources as phenylalanine. To determine the amount of phenylalanine or tyrosine in any food, visit the USDA nutrient database (see Resources).

    Supplemental Boost

    • Supplements of tyrosine and phenylalanine are also effective at increasing dopamine, as are the herbs rhodiola rosea and yohimbe, phophatidylserine, vitamin B-1 and hydroxycitric acid, according to Braverman.

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