List of dietary supplements to maintain a healthy level of dopamine

List of dietary supplements to maintain a healthy level of dopamine

I. Dopamine: key neurotransmitter and its role in the body

Dopamine is a neurotransmitter playing a critical role in the functioning of the central nervous system (central nervous system). It belongs to the class of catecholamines and is synthesized from the amino acid of tyrosine. Dopamine participates in many physiological processes, including:

A. Remuneration system and motivation: Dopamine is a key component of the brain remuneration system. It is released in response to pleasant incentives, such as delicious food, social interaction, achieving goals and even the use of narcotic substances. The release of dopamine creates a sense of pleasure and encourages a repetition of actions that caused this feeling. This is fundamental for training and behavior. The disadvantage of dopamine can lead to Angeedonia (inability to experience pleasure), a decrease in motivation and apathy.

B. Motor control: Dopamine plays an important role in the regulation of motor functions. He transmits signals from Substantia Nigra (black substance) to basal ganglia, which control the smoothness and coordination of movements. A decrease in the level of dopamine in this area of ​​the brain is the main cause of Parkinson’s disease, characterized by tremor, rigidity, bradykinesia (slowdown in movements) and postural instability.

C. Concentration and attention: Dopamine is important for maintaining concentration and focusing. It helps to filter distracting factors and allows you to focus on the current task. Dopamine deficiency can lead to a syndrome of attention deficiency and hyperactivity (ADHD), characterized by inattention, impulsiveness and hyperactivity.

D. Mood and emotions: Dopamine affects the mood and emotional state. It contributes to a feeling of happiness, satisfaction and optimism. Dopamine imbalance can be associated with depression, anxiety and other mood disorders.

E. Cognitive functions: Dopamine participates in cognitive processes, such as memory, training and decision -making. It helps to strengthen synaptic ties and improve the transmission of information between neurons.

F. Hormone regulation: Dopamine plays a role in the regulation of the secretion of some hormones, including prolactin. He inhibits the release of prolactin from the pituitary gland.

II. Factors affecting the level of dopamine

Many factors can affect the level of dopamine in the brain. Understanding these factors is important for developing strategies for maintaining a healthy level of dopamine.

A. Nutrition: Food plays a key role in the synthesis of dopamine. Sufficient consumption of amino acids, such as tyrosine and phenylalanine, is a prerequisite for the production of dopamine. In addition, some nutrients, such as B vitamins, iron and magnesium, are also necessary for the optimal work of enzymes involved in the synthesis of dopamine.

B. Dream: Sleep plays an important role in the regulation of dopamine. The lack of sleep can lead to a decrease in dopamine levels and the deterioration of cognitive functions. Regular and high -quality sleep is necessary to maintain a healthy level of dopamine.

C. Stress: Chronic stress can negatively affect the level of dopamine. A long -term exposure to stress can lead to depletion of dopamine reserves and a deterioration in its functioning.

D. Exercise: Regular physical exercises can increase dopamine levels and improve mood. Exercises stimulate the release of dopamine and other neurotransmitters, such as serotonin and norepinephrine.

E. Drugs and alcohol: The use of drugs and alcohol can have a significant effect on the level of dopamine. Some drugs, such as cocaine and amphetamines, cause a sharp increase in dopamine levels, which leads to a strong feeling of pleasure. However, prolonged use of these substances can lead to depletion of dopamine reserves and the development of dependence. Alcohol also affects the level of dopamine, although less pronounced than drugs.

F. Genetics: Genetic factors can also affect the level of dopamine. Some people can be genetically predisposed to a lower or higher level of dopamine.

G. Medications: Some medicines, such as antipsychotic, can block dopamine receptors, which leads to a decrease in dopamine levels.

H. Age: With age, the level of dopamine in the brain usually decreases. This can lead to a deterioration in motor functions, cognitive abilities and mood.

III. Dietary supplements to maintain a healthy level of dopamine: review and mechanisms of action

There are a number of biologically active additives (dietary supplements) that can help maintain a healthy level of dopamine in the brain. It is important to remember that before taking any dietary supplements, you need to consult a doctor.

A. L-tyrosin: L-tyrosine is an amino acid that is a predecessor of dopamine. It turns into L-Dof (levodop) under the influence of the enzyme of tyrosinehydroxylase, and then L-Dof turns into dopamine under the influence of the dof-decarboxylase enzyme. Reception of L-tyrosine can increase the level of dopamine, especially in conditions of stress or tyroosin deficiency. The dosage is usually from 500 mg to 2 g per day.

1. The mechanism of action: Increases the accessibility of the substrate for dopamine synthesis.
2. Advantages: It can improve the mood, concentration and motivation, especially with stress.
3. Side effects: In high doses, anxiety, insomnia and headaches can cause anxiety. Contraindicated in hyperthyroidism.

B. L-phenylalanine: L-phenylalanine is another amino acid that is the predecessor of Tyrosin. It turns into a Tyrosin in the liver. Reception of L-phenylalanine can also increase the level of dopamine, albeit less effective than taking L-grosine. The dosage is usually from 500 mg to 1 g per day.

1. The mechanism of action: It is converted into tyrosine, which is then used to synthesize dopamine.
2. Advantages: It can improve mood and cognitive functions.
3. Side effects: In high doses, anxiety, insomnia and headaches can cause anxiety. Contraindicated in phenylketonuria (FCU).

C. B vitamins B (B6, B9, B12): Group B vitamins, especially B6 (pyridoxine), B9 (folic acid) and B12 (cobalamin), play an important role in the synthesis of neurotransmitters, including dopamine. Vitamin B6 is a cofactor for the dof-decarboxylase enzyme, which turns L-Dofamin. Vitamins B9 and B12 are involved in the metabolism of homocysteine, which can inhibit the synthesis of neurotransmitters. The dosage varies depending on the specific vitamin and the needs of the body.

1. The mechanism of action: B6 is a DOPA-decarboxylase co-coffee shop; B9 and B12 reduce homocysteine ​​levels.
2. Advantages: Support the overall health of the brain and neurotransmission.
3. Side effects: Rarely, subject to recommended dosages. High doses of B6 can cause neurological symptoms.

D. Fighting mukuna (mucuna pruriens): Fighting mukuna is a tropical plant, which is a natural source of L-Dof. Taking a burning mukuna can increase the level of dopamine more efficiently than taking L-grosine or L-phenylalanine, as it contains a ready-made L-Dof form. The dosage is usually from 100 mg to 5 g per day, depending on the concentration of L-Dof in extract.

1. The mechanism of action: Contains L-Dofa, the direct predecessor of dopamine.
2. Advantages: It can improve motor functions in Parkinson’s disease, increase libido and improve mood.
3. Side effects: It can cause nausea, vomiting, diarrhea and insomnia. You should start with a low dose and gradually increase.

E. N-Acetyl-L-Tirosin (NALT): N-acetyl-L-tyrosine is a more bio-access form of L-grosine. It is more quickly absorbed by the body and penetrates better through the hematoencephalic barrier, which makes it more effective for increasing the level of dopamine. The dosage is usually from 350 mg to 1 g per day.

1. The mechanism of action: A more bio -access form of tyrosine, easier to penetrate through a hematoencephalic barrier.
2. Advantages: It can improve concentration, memory and cognitive functions.
3. Side effects: Like L-tyrosin, in high doses, anxiety, insomnia and headaches can cause anxiety.

F. Rhodiola pink (Rhodiola rosea): Rhodiola pink is an adaptogenic plant that helps the body cope with stress. It can also increase the level of dopamine, serotonin and norepinephrine. Rhodiola pink can improve the mood, concentration and physical endurance. The dosage is usually from 100 mg to 600 mg per day.

1. The mechanism of action: Inhibits enzymes that split dopamine, serotonin and norepinephrine; The activity of the axis of the hypothalamus-pituitary-adrenal (HPA) is modulated.
2. Advantages: It can reduce stress, improve mood and cognitive functions.
3. Side effects: It can cause insomnia, anxiety and irritability.

G. Ginseng (Panax Ginseng): Ginseng is another adaptogenic plant that can increase dopamine levels and improve cognitive functions. It can also improve the energy level and reduce fatigue. The dosage is usually from 200 mg to 400 mg per day.

1. The mechanism of action: Can increase the release of dopamine and other neurotransmitters; It has antioxidant properties.
2. Advantages: It can improve cognitive functions, energy levels and reduce fatigue.
3. Side effects: It can cause insomnia, anxiety and an increase in blood pressure.

H. Curcumin (Curcumin): Kurkumin is an active component of turmeric with antioxidant and anti -inflammatory properties. It can increase the level of dopamine and protect the brain from damage. Kurkumin can also improve mood and cognitive functions. The dosage is usually from 500 mg to 2 g per day. It is important to choose additives with increased bioavailability (for example, with piperin).

1. The mechanism of action: Has antioxidant and anti -inflammatory properties; It can increase the level of the neurotrophic factor of the brain (BDNF).
2. Advantages: It can protect the brain from damage, improve mood and cognitive functions.
3. Side effects: Rarely, but can cause a stomach disorder in some people.

I. Magnesium: Magnesium is an important mineral that is involved in many physiological processes, including the synthesis of neurotransmitters. Magnesium deficiency can lead to a decrease in dopamine levels and mood worsening. Magnesium intake can improve mood, sleep and cognitive functions. The dosage is usually from 200 mg to 400 mg per day. It is important to choose well -absorbed forms of magnesium, such as magnesium glycinate or magnesium tronate.

1. The mechanism of action: Participates in the synthesis of neurotransmitters and regulation of neuronal activity.
2. Advantages: It can improve mood, sleep and cognitive functions.
3. Side effects: In high doses can cause diarrhea.

J. Green tea (L-theanine): Green tea contains L-deanin, an amino acid that can increase the level of dopamine, serotonin and Gaba (gamma-aminomatic acid). L-theanine can improve the mood, concentration and reduce anxiety. The dosage is usually from 100 mg to 200 mg per day.

1. The mechanism of action: Increases the level of dopamine, serotonin and gaba; Promotes relaxation without drowsiness.
2. Advantages: It can improve mood, concentration and reduce anxiety.
3. Side effects: Rarely, but can cause headaches in some people.

K. Ginkgo biloba (Ginkgo Biloba): Ginkgo biloba is a plant extract that can improve blood circulation in the brain and increase the level of dopamine. It also has antioxidant properties. Ginkgo bilobe can improve memory, concentration and cognitive functions. The dosage is usually from 120 mg to 240 mg per day.

1. The mechanism of action: Improves blood circulation in the brain; It has antioxidant properties.
2. Advantages: It can improve memory, concentration and cognitive functions.
3. Side effects: It can cause headaches, stomach disorder and dizziness. Acceptance should be avoided before surgery.

L. Omega-3 fatty acids: Omega-3 fatty acids, especially EPA (eicopascentaenoic acid) and DHA (non-oxahexaenic acid), are important to the health of the brain. They can improve dopamine receptors and reduce inflammation in the brain. The dosage is usually from 1 g to 3 g per day.

1. The mechanism of action: Improve the function of dopamine receptors; reduce inflammation in the brain.
2. Advantages: Support the general health of the brain and cognitive functions.
3. Side effects: In high doses, stomach disorder and blood thinning can cause.

M. Vitamin D: Vitamin D plays a role in the synthesis of dopamine. Vitamin D deficiency can be associated with depression and other mood disorders. Vitamin D intake can improve mood and cognitive functions. The dosage varies depending on the level of vitamin D in the blood.

1. The mechanism of action: Participates in the synthesis of dopamine and other neurotransmitters.
2. Advantages: It can improve mood and cognitive functions.
3. Side effects: In high doses can cause hypercalcemia.

N. Zinc: Zinc is an important mineral for brain health. It participates in the synthesis of neurotransmitters, including dopamine, and has antioxidant properties. The dosage is usually from 15 mg to 30 mg per day.

1. The mechanism of action: Participates in the synthesis of neurotransmitters and has antioxidant properties.
2. Advantages: Supports the general health of the brain and immune function.
3. Side effects: In high doses can cause nausea and vomiting.

O. Acetyl-L-carnitine (Alcar): Acetyl-L-carnitine is an amino acid that can improve energy metabolism in brain cells and increase dopamine levels. It also has antioxidant properties. The dosage is usually from 500 mg to 2 g per day.

1. The mechanism of action: Improves energy metabolism in brain cells; It has antioxidant properties.
2. Advantages: It can improve memory, concentration and mood.
3. Side effects: It can cause insomnia and stomach disorder.

IV. Practical recommendations for maintaining a healthy level of dopamine

In addition to taking dietary supplements, there are a number of other ways to maintain a healthy level of dopamine.

A. Balanced nutrition: Eat food rich in tyrosine and phenylalanine, as well as vitamins of group B, iron and magnesium. Good sources of tyrosine and phenylalanine include meat, fish, eggs, dairy products, legumes and nuts.

B. Regular sleep: Try to sleep at least 7-8 hours a day. Go to bed and wake up at the same time every day to regulate circus rhythms.

C. Stress management: Use stress management techniques, such as meditation, yoga, tai-chi or nature walks.

D. Exercise: Do physical exercises at least 30 minutes a day, 5 days a week.

E. Setting goals and achieving them: Set small, achievable goals and mark your success. This can increase the level of dopamine and improve motivation.

F. Creative activity: Take a creative activity, such as drawing, music, writing or dancing. This can stimulate the release of dopamine and improve mood.

G. Social interaction: Communicate with friends and family, participate in social events and help others. This can increase the level of dopamine and improve social well -being.

H. Avoid drug and alcohol use: The use of drugs and alcohol can negatively affect the level of dopamine and lead to addiction.

V. The interaction of dietary supplements with drugs and other precautions

Before taking any dietary supplements to maintain a healthy level of dopamine, you need to consult a doctor, especially if you take any drugs. Some dietary supplements can interact with drugs and cause undesirable side effects.

A. Antidepressants: Some dietary supplements, such as Rodiola pink and ginseng, can enhance the effect of antidepressants and cause serotonin syndrome.

B. Antipsychotics: Dietary supplements that increase the level of dopamine can reduce the effectiveness of antipsychotics.

C. Drugs for the treatment of Parkinson’s disease: The burning mukuna can enhance the effect of drugs for the treatment of Parkinson’s disease and cause discinesia (involuntary movements).

D. Anticoagulants: Ginkgo biloba and omega-3 fatty acids can enhance the effect of anticoagulants and increase the risk of bleeding.

E. Pregnancy and breastfeeding: The safety of many dietary supplements during pregnancy and breastfeeding has not been established. Therefore, pregnant and lactating women should avoid taking dietary supplements without consulting a doctor.

F. Individual sensitivity: Each person may have individual sensitivity to dietary supplements. Therefore, start taking a low dose dose and gradually increase it to evaluate your tolerance.

VI. Conclusion (avoid in the final product)

VII. Search and selection of high -quality dietary supplements: practical advice

When choosing dietary supplements to maintain a healthy level of dopamine, it is important to pay attention to the quality of the product and the reputation of the manufacturer. Not all dietary supplements presented on the market correspond to the declared characteristics.

A. Certification: Look for dietary supplements that are certified by independent organizations such as NSF International, USP (United States Pharmacopeia) or Consumerlab.com. These organizations are testing products for compliance with the declared ingredients, purity and safety.

B. Reputation manufacturer: Choose dietary supplements from famous and respected manufacturers with a good reputation. Read customer reviews and study the history of the company.

C. Composition: Carefully study the composition of the dietary supplement and make sure that it contains the declared ingredients in these dosages. Avoid dietary supplements containing artificial dyes, flavors and preservatives.

D. Output form: Choose a dietary supplement release form that is most convenient for you. Bades are produced in various forms, such as capsules, tablets, powders and liquids.

E. Bioavailability: Pay attention to the bioavailability of the ingredients. Some ingredients are better absorbed than others. For example, N-acetyl-L-tyrosine is a more bio-access form of L-grosin. Magnesium glycinate and magnesium tronate are better absorbed than magnesium oxide.

F. Price: Not always the most expensive products are the highest quality. However, too low the price may indicate a low quality of ingredients or inappropriate production process.

G. Consultation with a doctor: Before you start taking any dietary supplements, consult your doctor. The doctor can evaluate your health status and recommend suitable dietary supplements and dosage.

VIII. Additional strategies to optimize the level of dopamine: cognitive and behavioral approaches

Maintaining a healthy level of dopamine is not limited to dietary supplements and proper nutrition. Cognitive and behavioral strategies play an important role in optimizing the dopamine system.

A. Practice of gratitude: Regularly express your gratitude for what you have. Gratitude can increase the level of dopamine and improve mood.

B. Awareness (MindFulness): Practice awareness, paying attention to your thoughts, feelings and sensations at the moment. Awareness can reduce stress and improve concentration.

C. Meditation: Regularly meditate. Meditation can reduce stress, improve mood and increase dopamine.

D. Study of the new: Constantly study something new. The study of the new stimulates the brain and increases the level of dopamine.

E. Help others: Help other people. Help others can increase the level of dopamine and improve social well -being.

F. Avoid procrastination: Fight with procrastination. Performing tasks, even small ones, can increase the level of dopamine and improve motivation.

G. Install the routine: Create a routine that includes healthy habits, such as proper nutrition, regular sleep and physical exercises.

H. Limit sugar and processed products: Sugar and processed foods can cause sharp leaps for dopamine levels, behind which a sharp fall should be, which can lead to dependence and mood deterioration.

I. Avoid an excess of stimulants: Excessive use of caffeine and other stimulants can deplete dopamine reserves.

J. Spend time in nature: Spend time in nature. Staying in nature can reduce stress and improve mood.

IX. Prospects for research of the dopamine system and the development of new dietary supplements

Studies of the dopamine system continue, and scientists are constantly opening new ways to maintain a healthy level of dopamine. In the future, we can expect the development of new dietary supplements and therapeutic approaches aimed at optimizing the dopamine system.

A. Targeted dietary supplements: The development of dietary supplements, which more selectively affect dopamine receptors and paths.

B. Personalized medicine: Development of individual strategies for maintaining a healthy level of dopamine based on a genetic profile and other factors.

C. Neuromodulation: The use of neuromodulation methods, such as transcranial magnetic stimulation (TMS) and transcranial stimulation with direct current (TPS), to stimulate the dopamine system.

D. Gene therapy: Development of genetic therapy for the treatment of diseases associated with a deficiency of dopamine, such as Parkinson’s disease.

E. Development of new drugs: Continuation of studies on the development of new drugs affecting the synthesis, release, metabolism and dopamine receptors.

X. Examples of specific brands and products (warning: information should be tested for relevance and accuracy before publication in order to avoid false advertising or misinformation. This section requires constant updating.)

Example:

• L-tyrosin: Now Foods L-Tyrosine 500 mg. This product contains 500 mg L-grosin in the capsule. Now Foods is a well -known manufacturer of dietary supplements with a good reputation.
• Fighting mukuna: BulkSupplements.com Mucuna Pruriens Powder. This product is a burning powder, which can be added to drinks or food. Bulksupplements.com offers high -quality ingredients at affordable prices.
• Magnesium: Doctor’s Best High Absorption Magnesium Glycinate. This product contains magnesium in the form of glycinate, which is well absorbed by the body. Doctor’s Best is a well -known manufacturer of dietary supplements with a good reputation.

It is important to remember: Before buying any dietary supplements, it is necessary to carefully study the information about the manufacturer, composition and reviews of customers. Also, you need to consult a doctor before taking any dietary supplements. Indication of specific brands is exclusively informative and is not advertising.

XI. Influence of intestinal microbiots on dopamine level

The intestinal microbiota is a set of microorganisms that inhabit the intestines. More and more studies show that the intestinal microbiota can affect the level of dopamine in the brain. Some bacteria in the intestines can synthesize neurotransmitters, including dopamine, or to influence the synthesis of neurotransmitters in the brain through the axis of the intestines.

A. Probiotics: Probiotics are living microorganisms that can be beneficial for health in sufficient quantities. Some probiotics can improve mood, cognitive functions and increase the level of dopamine. For example, studies have shown that some strains of Lactobacillus and Bifidobacterium can have a positive effect on mental health.

B. Prebiotics: Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines. The use of prebiotics can contribute to the growth of beneficial bacteria and improve the health of the intestine, which, in turn, can have a positive effect on the level of dopamine.

C. Diet rich in fiber: The use of a diet rich in fiber can contribute to the growth of beneficial bacteria in the intestines and improve the health of the intestine. Good sources of fiber include fruits, vegetables, whole grain products and legumes.

D. Enzymed products: Enzymes, such as yogurt, kefir, sauer cabbage and kimchi, contain living microorganisms that can benefit the intestinal health.

E. Conflammation connection: Dysbacteriosis (intestinal microbiots) can lead to inflammation, which, in turn, can negatively affect the level of dopamine. Maintaining a healthy intestinal microbiota can help reduce inflammation and improve dopamine levels.

XII. The influence of social networks and technologies on the dopamine system

Social networks and technologies have a significant impact on the dopamine system. They can cause short -term bursts of dopamine, but in the long run can lead to dependence and negative consequences for mental health.

A. Remuneration system: Social networks and technologies use the brain reward system to attract and keep user attention. Likes, comments and notifications cause the release of dopamine, which creates a feeling of pleasure and encourages further use.

B. Addiction: Excessive use of social networks and technologies can lead to dependence. Users can experience a craving for the use of social networks, ignore other important aspects of life and experience negative emotions when limiting access to social networks.

C. Reducing self -esteem: Comparison with others in social networks can lead to a decrease in self -esteem and an increase in anxiety.

D. Sleep violation: The use of social networks before bedtime can violate sleep and worsen the quality of sleep.

E. Reducing concentration: Constant notifications and interruptions can reduce concentration and worsen cognitive functions.

F. Digital detox: Regularly arrange for yourself a digital detox to take a break from social networks and technology.

G. Conscious use: Use social networks and technology consciously. Set restrictions for use and choose content that benefits you.

XIII. Differential diagnosis: when dopamine deficiency may be a symptom of another disease

Symptoms associated with a deficiency of dopamine, such as fatigue, decreased motivation, apathy and concentration problems, can be signs of various diseases, in addition to a simple dopamine deficiency. It is important to conduct differential diagnostics in order to exclude other possible causes.

A. Depression: Depression can be manifested by similar symptoms, such as decreased mood, angedonia, fatigue and concentration problems.

B. Attention deficit syndrome (HDVG): ADHD is characterized by inattention, impulsivity and hyperactivity, which can also be associated with a deficiency of dopamine.

C. Parkinson’s disease: Parkinson’s disease is associated with the progressive loss of dopamine neurons in the brain and is manifested by tremor, rigidity, bradykinesia and postural instability.

D. Hypothyroidism: Hypothyroidism (reduced thyroid function) can cause fatigue, apathy, concentration problems and depression.

E. Anemia: Anemia (iron deficiency) can cause fatigue, weakness and concentration problems.

F. Chronic fatigue: The syndrome of chronic fatigue (CSU) is characterized by prolonged and exhausting fatigue, which does not pass after rest.

G. Deficiency of vitamins and minerals: The deficiency of vitamins and minerals, such as vitamin D, vitamin B12, iron and magnesium, can cause fatigue, apathy and concentration problems.

H. Apnee in a dream: Apnee in a dream (stopping breathing in a dream) can lead to poor sleep quality and fatigue during the day.

I. Drug side effects: Some drugs can cause side effects, such as fatigue, apathy and concentration problems.

In the presence of the above symptoms, it is important to consult a doctor to conduct an examination and establish an accurate diagnosis. Do not self -medicate.

XIV. Dopamine and creativity: connection and how to stimulate it

There is a connection between the level of dopamine and creativity. Dopamine plays a role in the study of new, flexible thinking and the ability to find unusual solutions.

A. Dopamine modulation hypothesis: It is assumed that the moderate level of dopamine can contribute to creativity. Too low dopamine can lead to a lack of motivation and energy for creativity, and too high the level of dopamine can lead to chaotic and unstructured thinking.

B. Research of the new: Dopamine plays a role in the study of new and the search for new opportunities. People with a higher level of dopamine can be more prone to experimentation and risk, which can lead to creative discoveries.

C. Flexibility of thinking: Dopamine can contribute to the flexibility of thinking, allowing people to switch between different ideas and prospects.

D. Stream state: Stream state is a state