Do you get a rush of satisfaction when you complete a task or receive positive feedback from a coworker? That feeling might be partially caused by dopamine.
“Dopamine is a neurotransmitter [chemical messenger] involved in motivation, reward, focus and mood regulation,” says Ilana Schachter, RDN, a registered dietitian and nutritionist for Consumer Health Digest.
Dopamine is a key component in feelings of anticipation, achievement and pleasure, while a lack of dopamine, or poorly regulated dopamine, can leave us feeling unmotivated, scatterbrained and emotionally flat.
Your body needs certain nutrients to promote good brain health and support dopamine production.
Sadly, it isn’t just about eating foods that make you happy—I’d live on chicken nuggets if that was the case—but ensuring you are giving your body the ingredients it needs to make neurotransmitters.
“While food does not directly create dopamine on demand, diet plays an important role in providing the building blocks needed for dopamine production,” says Schachter.
“A consistent, nutrient-dense dietary pattern can meaningfully support brain health and emotional regulation over time.
“While nutrition alone is not a treatment for mental health conditions, research shows that dietary quality is associated with lower risk of depression and improved mood outcomes, particularly diets rich in whole foods, omega-3s and micronutrient-dense plant foods.”
Nutrients we need to make dopamine
I asked Schachter what nutrients are needed to make dopamine. She identified the following mixture of amino acids, vitamins, minerals and fats as a priority:
- Amino acid: tyrosine.
- Minerals: iron and magnesium.
- Vitamins: folate, vitamin B6 and vitamin B12.
- Fatty acids: omega-3.
Ensuring you consume a sufficient amount of the above nutrients involves choosing rich dietary sources. Here are the five foods that Schachter recommends adding to your diet.
1. Salmon
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Salmon is rich in omega-3 fatty acids, which are important for the function of neurotransmitters, like dopamine.
“Omega-3s have been linked to improved mood regulation and may support dopamine signaling pathways,” says Schachter.
Serving suggestion: Eat three to four ounces, two or three times per week. Try baked salmon with lemon and herbs over quinoa or in a salad bowl.
2. Eggs
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“Eggs are one of the best dietary sources of tyrosine, the direct amino acid precursor to dopamine,” says Schachter. “As well as vitamin B6 and B12, which are essential for neurotransmitter production.”
Serving suggestion: Four to five times a week, aim to incorporate an egg or two into your meals. Try scrambled eggs with spinach, or hard-boiled eggs as a snack.
3. Leafy greens
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“Leafy greens provide folate, magnesium and antioxidants, which support brain function and dopamine production,” says Schachter. “Folate deficiency has been associated with mood disturbances.”
Serving suggestion: Consume a cup or two daily in salads, smoothies, sautéed as a side, or mixed into eggs and grain bowls.
4. Dark chocolate (70% or higher)
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“Dark chocolate contains compounds such as flavanols and small amounts of caffeine and theobromine, which may support mood and feelings of pleasure,” says Schachter. “It also contains magnesium, which plays a role in neurological function.”
Serving suggestion: Have one or two small squares (about one ounce) as a treat.
5. Cashews
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“Cashews are a good source of magnesium, zinc and iron, nutrients involved in nervous system regulation and neurotransmitter function—including dopamine signaling pathways,” says Schachter.
“Magnesium also plays a role in stress modulation and mood stability.”
Serving suggestion: Eat a small handful as a snack, blended into sauces, or added to stir-fries and grain bowls.