A Deep Dive on Dopamine

Dopamine is a well-known neurotransmitter (i.e., a chemical messenger that sends signals between brain cells), held in high regard for its role regulating our internal reward system and influence on our motivation, sense of pleasure, and where we choose to direct our attention.¹

Simply put, it’s the “motivation molecule”; it helps regulate mood, attention, and the capacity to learn. Without it, tasks would feel like a chore, making it harder to stay engaged and find satisfaction in what we’re doing.

From an evolutionary standpoint, dopamine rewards humans when they do what’s needed to survive, like eating, drinking, and reproducing. It’s not always so beneficial though: Dopamine is also the reason junk food and sugar are so addictive. Ultra-processed foods are engineered to trigger dopamine's release in your brain with satisfying textures and flavors, which makes you seek that feeling again and again (forgoing hunger cues for pleasure). 

Dopamine works as both a neurotransmitter and a hormone, sending messages between nerve cells and to different parts of the body. It's made by the adrenal glands and hypothalamus (important organs connected through the hypothalamic-pituitary-adrenal (HPA) axis), influencing not only how we think and feel but also physical functions like the fight-or-flight response, blood flow, and digestive system function.

In the context of cognitive function, it's what keeps us mentally sharp and motivated, helping us tackle tasks, stay focused, achieve goals, and enjoy that oh-so-rewarding feeling of accomplishing a project or goal. To support healthy levels, eat foods high in omega-3 fatty acids and tyrosine (an amino acid found in protein-rich foods), exercise regularly, get adequate sleep, minimize your stress, and, with guidance from your doctor, incorporate ingredients that have been shown to influence dopamine levels like Ginkgo Biloba.²⁻⁴

On the other hand, when dopamine levels are low, it can lead to difficulty concentrating, lack of motivation, and depleted energy. One common drainer? An abundance of quick dopamine hits from instantly gratifying instances, like push notifications and hour-long social scrolls. When the brain begins to expect quick dopamine hits, it can reduce sensitivity, meaning you rely on bigger and more frequent dopamine triggers to feel the same level of reward for it to feel satisfying.

Dopamine also plays a key role in emotional balance. When levels are balanced, we feel happy, motivated, alert and emotionally stable.⁵ However, when dopamine is low, it can lead to feelings of apathy, low energy, and mood imbalances. Maintaining healthy levels is crucial not just for mental clarity and motivation but has a direct tie with your emotional well-being.

To help replenish dopamine levels, prioritize long-term benefits versus short-term pleasure. Creating a list of activities that sustain levels without a quick hit of dopamine is a great place to start.

We've explored the effects of dopamine on cognitive function and emotional balance, but its influence extends even further, playing a crucial role in long-term brain health. A study revealed a link between memory issues and the degeneration of dopaminergic neurons—those vital brain cells that rely on dopamine.⁶ This underscores the importance of supporting a healthy production of dopamine—through regular physical exercise, adequate sleep, and eating a balanced diet rich in tyrosine and omega-3 fatty acids. It’s also key to preventing memory loss as we age.⁷

Maintaining a healthy balance of dopamine levels isn’t just about staying sharp and motivated day-to-day; it’s about preserving cognitive health and function over the years.

1. Bromberg-Martin, E. S., Matsumoto, M., & Hikosaka, O. (2010). Dopamine in motivational control: rewarding, aversive, and alerting. Neuron, 68(5), 815–834. https://doi.org/10.1016/j.neuron.2010.11.022 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3032992/
2. Yurko-Mauro, K., McCarthy, D., Rom, D., Nelson, E. B., Ryan, A. S., Blackwell, A., Salem, N. Jr., & Stedman, M., on behalf of the MIDAS Investigators. (2010). Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimer's & Dementia, 6(6), 456-464. https://doi.org/10.1016/j.jalz.2010.01.013
   
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4. Beck, S. M., Ruge, H., Schindler, C., Burkart, M., Miller, R., Kirschbaum, C., & Goschke, T. (2016). Effects of Ginkgo biloba extract EGb 761® on cognitive control functions, mental activity of the prefrontal cortex and stress reactivity in elderly adults with subjective memory impairment - a randomized double-blind placebo-controlled trial. Human psychopharmacology, 31(3), 227–242. https://doi.org/10.1002/hup.2534
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6.  Aarsland, D., Batzu, L., Halliday, G.M. et al. Parkinson disease-associated cognitive impairment. Nat Rev Dis Primers 7, 47 (2021). https://doi.org/10.1038/s41572-021-00280-3 https://www.nature.com/articles/s41572-021-00280-3
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