Dopamine and dietary supplements: the connection between nutrition and mood

Dopamine and dietary supplements: the connection between nutrition and mood

Chapter 1: Dopamine – award and motivation neurotransmitter

Dopamine, an organic chemical compound from the family of catecholamines and phenylethylamines, is a vital neurotransmitter playing a key role in many brain functions, including motivation, pleasure, training, memory, attention and motor activity. Its influence extends far beyond the limits of simple sensations of pleasure; It is the cornerstone of our ability to set goals, make efforts to achieve them and feel satisfaction from success.

1.1 dopamine biochemistry:

Dopamine is synthesized in the body from the amino acid Tyrosin, which in turn can be obtained from phenylalanine. This process includes a number of enzymatic reactions:

• Phenylalanine hydroxylase: The phenylalanine transforms into Tyrosin.
• Tyrosine hydroxylase (th): Turns tyrosine into L-Dof (L-dihydroxyphenilalanin). Th is a limiting enzyme in this process, which means that its activity often determines the rate of dopamine synthesis.
• DOPA DECARBOXILAS (AADC): Decarboxylation L-Dof, turning it into dopamine.

Synthesized dopamine is stored in vesicles in presynaptic neurons. When the neuron is activated, dopamine is released into the synaptic gap, where it binds to dopamine receptors on the postsynaptic neuron, transmitting a signal.

1.2 Dopamine paths in the brain:

Dopamineergic neurons form several important paths in the brain, each of which is responsible for certain functions:

• Nigrostatic path: It connects the black substance (Substantia nigra) in the middle brain with striatum (striped body) in basal ganglia. This path is critical to control motor activity. Neurons degeneration in this path is the main cause of Parkinson’s disease.
• Mesolimbic path: It connects the ventral area of ​​the tire (VTA) in the middle brain with Nucleus Accumbens, the almond -shaped body (Amygdala) and the hippocampus. This path plays a key role in the system of remuneration, motivation and emotions. Its hyperactivity is associated with dependencies and psychotic disorders.
• Mesocortical path: It connects VTA with the prefrontal bark. This path is important for cognitive functions, such as planning, decision -making, working memory and motivation. Dysfunction of this path is associated with negative symptoms of schizophrenia.
• Tuberoinfundibular path: He connects the hypothalamus with the pituitary gland. Dopamine, released in this path, inhibits the secretion of prolactin.

1.3 dopamine receptors:

Dopamine has its influence, associated with dopamine receptors, which are G-white receptors located on the surface of the cells. There are five main types of dopamine receptors, divided into two families:

• D1-like receptors (D1 and D5): Usually stimulate adenilatciclase, increasing the level of cyclic AMF (CAMF) inside the cell.
• D2-like receptors (D2, D3 and D4): Typically inhibited adenilatziclase, reducing the level of CAMF. They can also activate potassium channels and inhibit calcium channels.

Various dopamine receptors are located in different areas of the brain and mediate different physiological effects. For example, D2 receptors play an important role in the remuneration system and are targets for many antipsychotic drugs.

1.4 The role of dopamine in various functions:

• Motivation and reward: Dopamine is a key player in the brain reward system. When we are engaged in activities that are useful for survival (for example, food, sex), or we achieve a goal, dopamine is released, creating a sense of pleasure and motivating us to repeat this activity.
• Training and memory: Dopamine plays a role in strengthening the connections between neurons, participating in the learning process. He also participates in the consolidation of memory, helping us remember important events and associations.
• Attention and concentration: The optimal level of dopamine is necessary to maintain attention and concentration. Dopamine deficiency can lead to difficulties with concentration and hyperactivity, as is observed with syndrome of attention deficiency and hyperactivity (ADHD).
• Motor activity: Dopamine in the nigrostatic path is necessary for smooth and coordinated motor activity. The degeneration of dopamine neurons in this path leads to tremor, rigidity and difficulties in the movement characteristic of Parkinson’s disease.
• Emotions: Dopamine affects the emotional state, participating in the regulation of mood, motivation and a sense of satisfaction. Dopamine imbalance can contribute to the development of depression and anxiety disorders.

Chapter 2: Factors affecting the level of dopamine

Many factors can affect the level of dopamine in the brain, both in the positive and in the negative direction. These include:

2.1 Genetics:

The genetic predisposition plays a significant role in determining the basic level of dopamine and the sensitivity of dopamine receptors. Polymorphisms in genes encoding enzymes involved in the synthesis and metabolism of dopamine (for example, Th, AADC, COMT, MAO), as well as in genes encoding dopamine receptors (for example, DRD2, DRD4), can affect the level of dopamine and the risk of various disorders.

2.2 Nutrition:

Nutrition has a significant effect on the synthesis of dopamine and the functioning of dopamine pathways. Certain nutrients are necessary for the synthesis of dopamine, while others can affect its release, metabolism and the sensitivity of receptors.

2.3 Stress:

Chronic stress can deplete dopamine reserves in the brain, leading to a decrease in motivation, an angedonia and increased susceptibility to depression and anxious disorders. Stress activates the hypothalamic-pituitary-adrenal (GGN) axis, which leads to the release of cortisol, which can negatively affect the dopaminergic system.

2.4 Dream:

The lack of sleep can disrupt the function of dopamine tracks, leading to a decrease in motivation, attention and concentration. During sleep, dopamine receptors and neurotransmitter systems are restored, which is necessary for optimal functioning during the day.

2.5 Physical activity:

Regular physical activity can increase the level of dopamine in the brain and improve mood, motivation and cognitive functions. Physical exercises stimulate the release of dopamine and other neurotransmitters, such as serotonin and norepinephrine, having an antidepressant effect.

2.6 substances (drugs and alcohol):

The use of drugs and alcohol can have a strong effect on the dopamine system, leading to a rapid and significant increase in the level of dopamine in Nucleus Accumbens. This leads to a feeling of pleasure and euphoria, which contributes to the development of dependence. However, chronic use of substances can lead to depletion of dopamine reserves and a decrease in the sensitivity of dopamine receptors, requiring an increasing amount of substance to achieve the same effect.

2.7 medicines:

Some medicines, such as antipsychotic and stimulants, directly affect the dopamine system. Antipsychotic blocked dopamine receptors, reducing the level of dopamine in certain areas of the brain, which helps to control psychotic symptoms. Stimulants, such as methylphenidate and amphetamine, increase the release of dopamine and block its reverse capture, increasing the level of dopamine in the synaptic gap, which improves attention and concentration.

2.8 Social interaction:

Positive social interaction and strong social ties can stimulate the release of dopamine and improve mood and well -being. Loneliness and social isolation, on the contrary, can reduce the level of dopamine and increase the risk of depression and anxiety disorders.

Chapter 3: Nutrition and Dopamine: Key nutrients

Nutrition plays an important role in the synthesis and functioning of dopamine. Certain nutrients are necessary for the normal operation of dopamine paths.

3.1 amino acids:

• Tyrosine and phenylalanine: Are the predecessors of dopamine. Tyrosin is directly transformed into L-Dof, and phenylalanine can be transformed into tyrosine. Products rich in tyrosine and phenylalanine include meat, poultry, fish, eggs, dairy products, legumes and nuts. The deficiency of these amino acids can limit the synthesis of dopamine.
• L-theanine: The amino acid contained in tea, especially in green tea. It can increase the level of dopamine in the brain, improving mood and cognitive functions. L-theanine can also reduce anxiety and stress, which indirectly helps maintain a healthy level of dopamine.

3.2 vitamins:

• B vitamins B: They play an important role in the metabolism of amino acids and the synthesis of neurotransmitters, including dopamine. Vitamin B6 (pyridoxin) is necessary for the activity of DOF DEFDED (AADC), an enzyme that converts L-Dofamin. B vitamins deficiency can disrupt the synthesis of dopamine and lead to a decrease in mood and cognitive problems. Products rich in group B vitamins include meat, fish, eggs, whole grain products, legumes and green leafy vegetables.
• Vitamin C: It is a powerful antioxidant and can protect dopamine neurons from damage by free radicals. Vitamin C can also participate in the synthesis of dopamine, although the exact mechanisms of this interaction have not yet been completely studied. Products rich in vitamin C include citrus fruits, berries, pepper and green leafy vegetables.
• Vitamin D: Vitamin D receptors are located in various areas of the brain, including those that participate in dopaminergic transmission. Studies show that vitamin D deficiency can be associated with depression and other mood disorders, as well as a violation of cognitive functions. Vitamin D can affect the synthesis and release of dopamine. The main source of vitamin D is the synthesis in the skin under the influence of sunlight, and it can also be obtained from fatty fish, eggs and enriched products.

3.3 minerals:

• Iron: It is necessary for the activity of tyrosine of hydroxylase (th), a limiting enzyme in the synthesis of dopamine. Iron deficiency can lead to a decrease in dopamine levels and is associated with fatigue, a decrease in motivation and cognitive problems. Products rich in iron include meat, poultry, fish, legumes and green leafy vegetables. It is important to note that for optimal assimilation of iron from plant sources, it is necessary to use them along with products rich in vitamin C.
• Magnesium: Participates in many enzymatic reactions in the body, including those that are involved in the synthesis and metabolism of neuroporters, including dopamine. Magnesium can also regulate the activity of NMDA receptors that play a role in training and memory and interact with the dopamine system. Magnesium deficiency can lead to anxiety, depression and impaired cognitive functions. Products rich in magnesium include nuts, seeds, green leafy vegetables and whole grains.
• Zinc: It is necessary for the normal functioning of the brain and can affect the synthesis and release of dopamine. Zinc also has antioxidant properties and can protect dopamine neurons from damage. Zinc deficiency can be associated with depression, anxiety and impaired cognitive functions. Products rich in zinc include meat, seafood, nuts and seeds.

3.4 Omega-3 fatty acids:

Omega-3 fatty acids, especially EPA and DHA, are necessary for brain health and can affect the function of dopamine pathways. They are important components of cell membranes and can improve the fluidity of membranes and transmission of neurons. Studies show that omega-3 fatty acids can improve mood, cognitive functions and reduce the risk of depression. They can also increase the release of dopamine and improve the sensitivity of dopamine receptors. The main sources of omega-3 fatty acids are fatty fish (salmon, mackerel, sardines), linen seed, chia and walnuts.

3.5 probiotics and intestinal health:

More and more studies show that intestinal health has a significant effect on the function of the brain through the axis of the intestines. Intestinal bacteria can synthesize neurotransmitters, including dopamine, and influence their level in the brain. Probiotics, living microorganisms that benefit health in sufficient quantities can improve intestinal health and influence the function of the brain. Some studies show that certain probiotics strains can increase dopamine levels and improve mood and cognitive functions. Sources of probiotics are fermented products such as yogurt, kefir, sauerkraut and kimchi.

3.6 Other nutrients:

• Curcumin: Active connection in turmeric, has antioxidant and anti -inflammatory properties. Kurkumin can increase the level of dopamine in the brain, protect dopamine neurons from damage and improve mood and cognitive functions.
• Resveratrol: Antioxidant contained in red wine, grapes and berries. Resveratrol can protect dopamine neurons from damage and improve cognitive functions.
• Polyphenols: A wide class of antioxidants contained in fruits, vegetables, tea and coffee. Polyphenols can protect dopamine neurons from damage, improve mood and cognitive functions.

Chapter 4: Bad and Dopamine: What you should know

Bades (biologically active additives) can be used to support the synthesis of dopamine and improve dopamine routes. However, it is important to approach their use with caution and consult a doctor or a qualified nutrition specialist before starting taking any additives.

4.1 l-tyrosin:

L-tyrosin is a popular additive to increase dopamine levels. It is a predecessor of dopamine and can increase the synthesis of dopamine, especially in conditions of stress or deficiency. Studies show that L-tyrosine can improve cognitive functions, attention and mood, especially in stressful situations. The recommended dose is usually from 500 mg to 2000 mg per day. It is important to start with a low dose and gradually increase it in order to evaluate tolerance.

4.2 L-phenylalanine:

L-phenylalanine is also the predecessor of dopamine, although it must first be converted into tyrosine. It can be used to increase the level of dopamine, but L-tyrosine can be more effective, since it is a more direct predecessor. L-phenylalanine should be used with caution, especially people with phenylketonuria (FCU), a genetic disease in which the body cannot metabolize phenylalanine.

4.3 B vitamins B:

A complex of B vitamins can be useful to support the synthesis of dopamine and improve mood and cognitive functions. Vitamin B6 (pyridoxin) is especially important for the activity of DOPA DEADC (AADC). Recommended doses vary depending on the product, but usually make up 10 mg to 50 mg of vitamin B6 per day.

4.4 Vitamin D:

Taking vitamin D additives can be useful for people with vitamin D deficiency, which is quite common, especially in regions with limited sunlight. Vitamin D can affect the synthesis and release of dopamine and improve mood and cognitive functions. The recommended dose is usually from 1000 IU to 5000 IU per day.

4.5 Iron:

Reception of iron additives may be necessary for people with iron deficiency, which can reduce the level of dopamine. It is important to first undergo an examination for iron deficiency before starting to take iron additives, since an excess of iron can be harmful. The recommended dose varies depending on the degree of deficiency, but usually ranges from 10 mg to 30 mg per day.

4.6 magnesium:

Taking magnesium additives can be useful for people with a deficiency of magnesium, which can lead to anxiety, depression and impaired cognitive functions. Magnesium can regulate the activity of NMDA receptors and improve brain function. The recommended dose is usually from 200 mg to 400 mg per day.

4.7 zinc:

Taking zinc additives can be useful for people with zinc deficiency, which may be associated with depression, anxiety and impaired cognitive functions. Zinc can affect the synthesis and release of dopamine. The recommended dose is usually from 15 mg to 30 mg per day.

4.8 omega-3 fatty acids:

Reception of the supplements of omega-3 fatty acids, especially EPA and DHA, can improve mood, cognitive functions and reduce the risk of depression. They can increase the release of dopamine and improve the sensitivity of dopamine receptors. The recommended dose is usually from 1000 mg to 3000 mg per day EPA and DHA.

4.9 probiotics:

Taking probiotics can improve intestinal health and influence the function of the brain through the axis of the intestines-mosG. Some probiotic strains can increase dopamine levels and improve mood and cognitive functions. It is important to choose probiotics containing strains, which, as proven, have a positive effect on the function of the brain.

4.10 curcumin:

Taking the additives of turmeric can increase the level of dopamine in the brain, protect dopamine neurons from damage and improve mood and cognitive functions. It is important to choose the additives of curcumin, which contain pipin (black pepper extract), as it improves the absorption of curcumin.

4.11 Other additives:

• Mucuna pruriens (velvet beans): Contains L-Dof, direct predecessor of dopamine. It can effectively increase the level of dopamine, but should be used with caution and under the supervision of a doctor, as it can cause side effects.
• N-Acetyl-L-Tirosin (NALT): It is a more bio-access form of L-grosin. Theoretically, it should be easier to absorb by the body.
• SAM-e (S-adenosylmetionin): Participates in many biochemical reactions in the body, including the synthesis of neurotransmitters. It can improve mood and cognitive functions.

4.12 Precaution measures when using dietary supplements:

• Consult a doctor: Before you start taking any dietary supplements, especially if you have any medical conditions or take any medication, you need to consult a doctor.
• Start with low doses: Start with a low dose and gradually increase it to evaluate tolerance.
• Choose quality products: Choose dietary supplements from reliable manufacturers who are testing for cleanliness and efficiency.
• Follow side effects: Follow any side effects and stop taking dietary supplements if they arise.
• Do not replace good nutrition: Bades should be used as an addition to full nutrition, and not as its replacement.
• Avoid excessive doses: Reception of high doses of dietary supplements can be harmful.

Chapter 5: Additional strategies for maintaining a healthy level of dopamine

In addition to nutrition and dietary supplements, there are other strategies that can help maintain a healthy level of dopamine:

5.1 Stress management:

Chronic stress can deplete dopamine reserves in the brain. It is important to learn how to effectively manage stress using methods such as:

• Meditation and awareness: Meditation and awareness can help reduce stress and improve mood.
• Yoga and Tai-Chi: Yoga and Tai-chi can help reduce stress levels, improve mood and increase dopamine.
• Respiratory exercises: Respiratory exercises can help reduce stress and improve mood.
• Natural walks: Natural walks can help reduce stress and improve mood.
• Hobbies and hobbies: Hobbies and hobbies can help reduce stress and improve mood.

5.2 Regular sleep:

The lack of sleep can disrupt the function of dopamine tracks. It is important to sleep enough time every night (usually from 7 to 9 hours).

5.3 Physical activity:

Regular physical activity can increase the level of dopamine in the brain and improve mood, motivation and cognitive functions. Try to engage in physical activity at least 30 minutes a day, several times a week.

5.4 Social interaction:

Positive social interaction and strong social ties can stimulate the release of dopamine and improve mood and well -being. Try to spend time with friends and family, participate in social events and maintain strong social ties.

5.5 Setting and achieving goals:

Setting and achieving goals can stimulate the release of dopamine and improve motivation and a sense of satisfaction. Set with realistic goals and break them into smaller, achievable steps.

5.6 Practice of gratitude:

Practice of gratitude can improve mood and well -being, which can positively affect the level of dopamine. Every day, devote time to think about what you are grateful for.

5.7 Avoid abuse of substances:

The abuse of drugs and alcohol can have a strong effect on the dopamine system, leading to depletion of dopamine reserves and a decrease in the sensitivity of dopamine receptors. Avoid abuse of substances and seek help if you have problems with addiction.

5.8 mindful eating (conscious nutrition):

The practice of conscious nutrition can help improve your relationship with food and prevent overeating. Pay attention to the taste, texture and smell of food, and eat slowly and consciously.

Chapter 6: Diseases associated with dopamine dysfunction

Dopamine system dysfunction is associated with various diseases and disorders:

6.1 Parkinson’s disease:

It is characterized by the degeneration of dopamine neurons in the nigrostatic path, which leads to tremor, rigidity, bradykinesia (slowdown in movements) and postural instability. Treatment usually includes drugs that increase the level of dopamine or imitate its effect, such as L-Dofa.

6.2 Schizophrenia:

It is believed that the hyperactivity of the dopamine routes, especially in the mesolimbic path, plays a role in the development of psychotic symptoms, such as hallucinations and nonsense. Antipsychotic drugs block dopamine receptors, reducing the level of dopamine in certain areas of the brain.

6.3 Syndrome of attention deficit and hyperactivity (ADHD):

It is associated with dysfunction of the dopamine tracks, especially in the mesocortical path, which leads to difficulties with attention, hyperactivity and impulsiveness. Stimulants, such as methylphenidate and amphetamine, increase the release of dopamine and block its reverse capture, improving attention and concentration.

6.4 Depression:

A decrease in the level of dopamine can contribute to the development of depression, especially the angedonia (loss of interest or pleasure from activity). Some antidepressants, such as Bupropion, affect the dopamine system.

6.5 Dependence:

Drugs and alcohol cause a strong release of dopamine into Nucleus Accumbens, which leads to a feeling of pleasure and euphoria. Chronic use of substances can lead to depletion of dopamine reserves and a decrease in the sensitivity of dopamine receptors, requiring an increasing amount of substance to achieve the same effect.

6.6 Restless legs syndrome:

Associated with dysfunction of the dopamine system and iron deficiency in the brain. Treatment may include drugs that increase dopamine levels and iron supplements.

6.7 prolactinoma:

The pituitary tumor, securing prolactin. Dopamine is an inhibitor of prolactin, therefore, drugs that simulate the effect of dopamine are used to treat prolactinoma.

Chapter 7: Final thought

Dopamine plays a vital role in many functions of the brain, including motivation, pleasure, training, memory, attention and motor activity. Maintaining a healthy level of dopamine is important for mental and physical health. Nutrition plays an important role in the synthesis and functioning of dopamine. Certain nutrients are necessary for the normal operation of dopamine paths, while others can affect its release, metabolism and the sensitivity of receptors. Bades can be used to support the synthesis of dopamine and improve the function of dopamine tracks, but it is important to approach their use with caution and consult a doctor or a qualified nutrition specialist before starting to take any additives. In addition to nutrition and dietary supplements, there are other strategies that can help maintain a healthy level of dopamine, such as stress management, regular sleep, physical activity, social interaction, setting and achieving goals, a practice of gratitude and avoiding abuse of substances. Understanding the role of dopamine and factors affecting its level can help us make conscious decisions about our lifestyle and maintain optimal brain health.