Low dopamine can leave you feeling unmotivated, tired, and unable to enjoy life. This brain chemical controls reward, motivation, and mood.
Research suggests certain supplements may naturally support healthy dopamine levels. In this article, we’ll explore 13 science-backed options that show promise for boosting your dopamine.
Table of Contents
1. Tyrosine
Tyrosine is the amino acid your brain uses to make dopamine. It may be the most direct way to boost dopamine through supplements (1).
Studies have shown that raising brain tyrosine levels can increase dopamine production. Research suggest both short-term and long-term protein intake may boost brain tyrosine and dopamine synthesis (1).
Research has found that unlike most brain chemicals, dopamine production actually responds to how much tyrosine is available. Studies suggest more tyrosine can mean more dopamine (2).
2. Mucuna Pruriens (Natural L-DOPA)
Mucuna pruriens is a tropical bean that contains L-DOPA, which your brain converts directly into dopamine. Studies show it’s one step closer to dopamine than tyrosine (3).
A clinical trial found that mucuna pruriens worked 34 minutes faster than standard Parkinson’s medication and kept patients symptom-free 22% longer (4).
The same study showed blood levels of L-DOPA were 110% higher with mucuna than with synthetic medications. This suggests natural sources may effectively increase brain dopamine (4).
3. SAMe (S-Adenosyl-L-Methionine)
SAMe is a molecule that helps process dopamine and other brain chemicals. It serves as a major methyl donor in the brain’s chemical reactions.
Animal research has demonstrated that SAMe levels change along with dopamine levels. Studies suggest when one drops, the other often follows (5).
Multiple studies have found SAMe works as well as antidepressants for depression. Research shows when given by injection, it matches older antidepressants in effectiveness (6).
4. Probiotics
Good gut bacteria may influence your brain’s dopamine production. Research suggests the gut-brain connection affects mood and motivation through various pathways.
A 2019 study found that a probiotic mixture protected dopamine neurons and increased brain dopamine levels. The probiotics were also shown to raise levels of protective brain compounds (7).
Research indicates the probiotics worked partly by increasing butyrate, a compound that protects brain cells. Studies identified Lactobacillus rhamnosus GG as especially effective at boosting protective factors (7).
5. Green Tea (L-Theanine)
Green tea contains L-theanine, an amino acid that may directly affect your brain. Studies suggest it can increase several brain chemicals, including dopamine.
Animal research has shown L-theanine increases brain dopamine, serotonin, and GABA levels. Studies also suggest it may protect brain cells and improve learning and memory (8).
L-theanine has been used as a relaxing agent for centuries. Research suggests its effects on dopamine may explain why green tea can improve mood without causing jitters like coffee (8).
6. Vitamin D
Vitamin D does more than support bones. Research indicates it may also play roles in brain chemistry, including dopamine regulation.
A study in children with ADHD found vitamin D supplements significantly increased blood dopamine levels. The children received 2000 IU daily for 12 weeks (9).
The same study found vitamin D didn’t change serotonin or BDNF (brain-derived neurotrophic factor, a protein that supports brain cell growth) levels. This suggests vitamin D may specifically affect dopamine pathways (9).
7. Curcumin
Curcumin, from turmeric, has shown strong antidepressant effects. A review of six trials with 377 patients found it significantly improved depression scores (10).
One study compared curcumin to Prozac in 60 depressed patients. Research showed after six weeks, both groups improved equally with no side effects from curcumin (11).
8. Berberine
Berberine comes from several medicinal plants and may have powerful effects on brain chemistry. Animal studies suggest it can significantly increase dopamine levels.
One study found berberine increased dopamine by 31% after single doses. The same research showed after 15 days of daily use, dopamine levels rose by 52% (12).
Research suggests berberine works by blocking transporters that remove dopamine from brain synapses. This may keep dopamine active longer between nerve cells (13).
9. Magnesium
Magnesium may affect how dopamine receptors work in your brain. Studies have shown it helps stabilize the receptor complex needed for proper dopamine signaling (14).
Animal studies suggest magnesium’s antidepressant effects require working dopamine systems. Research found when scientists blocked dopamine receptors, magnesium no longer improved mood (15).
Historical evidence shows the first report of magnesium helping depression came almost 100 years ago. Multiple studies since then have supported its potential benefits (16).
10. Ginseng
Ginseng has been used in traditional medicine for thousands of years. Recent research suggests it may help with ADHD through dopamine pathways.
A 2024 review found ginseng may have beneficial effects on ADHD symptoms, particularly inattention. Research indicates it works through dopamine and norepinephrine modulation (17).
Studies suggest specific compounds in ginseng called ginsenosides appear responsible for the dopamine effects. Research shows they may also influence BDNF signaling pathways in the brain (17).
11. Caffeine
Caffeine doesn’t just wake you up – research shows it may affect dopamine in key brain areas. Studies suggest it works by blocking adenosine receptors that normally reduce dopamine release (18).
Brain imaging studies have shown caffeine changes dopamine binding by 12% in certain brain regions. Animal research also suggests it can improve attention deficits by normalizing dopamine transporter function (19, 20).
12. Ginkgo Biloba
Research has shown ginkgo needs to be taken regularly to affect dopamine. One study found after 14 days of daily use, it significantly increased dopamine in the prefrontal cortex (21).
Studies have found specific flavonol compounds in ginkgo can raise dopamine by 142-159%. Research shows these same compounds also increased acetylcholine, another important brain chemical (22).
13. Omega-3 Fatty Acids
Studies suggest omega-3s may help restore dopamine function after brain injury. Research has shown fish oil treatment can restore dopamine release deficits caused by trauma (23).
A review of omega-3s for ADHD found small but significant benefits. Studies indicated higher doses of EPA (one type of omega-3) worked better than lower doses (24).
Safety and Side Effects
Natural supplements are generally considered safer than prescription drugs, but research shows they can still cause problems. Most experts recommend starting with lower doses to test your tolerance.
Studies have found common side effects include sleep problems (especially from caffeine), nausea (from L-DOPA), and restlessness. Research indicates most side effects are mild and go away when you stop the supplement (25, 26).
How long does it take for dopamine supplements to work?
Can you take multiple dopamine supplements together?
What time of day should I take dopamine supplements?
Which dopamine supplement is strongest?
Do dopamine supplements help with motivation?
Which supplements work best for mood?
The Bottom Line
Research suggests several supplements may support healthy dopamine levels in different ways. Tyrosine and L-DOPA provide direct building blocks, while SAMe, probiotics, and vitamin D may support dopamine production and function.
Studies suggest berberine and curcumin may help by affecting dopamine signaling, while magnesium appears to support receptor function. Green tea, ginseng, caffeine, ginkgo, and omega-3s have shown promise through various pathways.
The best approach likely combines targeted supplementation with healthy lifestyle habits. Always start slowly and consider working with a healthcare provider to find what works best for your needs.