How nutrition can impact Dopamine production in the brain.

While, not the only neurotransmitters involved in ADHD, Dopamine and Norepinepherine are the well known neurotransmitters that ADHDers are notoriously low in and there is increasing amounts of research pointing to nutrition being critical for supporting the synthesis of Dopamine and Norepinepherine in the brain.

So, what is Dopamine and Norepineperine responsible for?

Dopamine and Norepinepherine are interconnected, in that Norepinepherine is synthesised from Dopamine. Meaning a deficiency in Dopamine means a deficiency in Norephinepherine.

Dopamine impacts our levels of enthusiasm and motivation, fatigue and procrastination and low levels result in apathy, lack of motivation and difficulty getting started / procrastination levels, memory issues and difficulty with completing tasks while Norepinepherine impacts impulse control, hyperactivity levels, attention span and the ability to think clearly. Low levels of Norepinepherine in the brain can also prevent signals reaching the areas of the brain, like the prefrontal cortex which are responsible for executive functioning.

It’s no secret that people with ADHD have lower than average levels of neurotransmitters such as Dopamine and Norepinepherine and we are often ‘ Dopamine mining’ or searching for ways (some not always the healthiest) to increase our Dopamine levels and addressing nutrition is a critical part of the plan.

Let’s start with talking about amino acids and protein. Protein is made up of 20 amino acids, some of which our body makes ( non -essential amino acids) and some that we need to get from food (essential amino acids). These amino acids and the subsequent protein which is produced play an important role in the synthesis of many neurotransmitters, including Dopamine. Amino acid, Tyrosine is a precursor ( meaning a substance from which another is formed) to Dopamine and Norepinepherine.

Eating a well balanced diet with enough protein ( protein plays a role in more than just Neurotransmitter production), stacked with as many fruits and vegetables as you can, complex carbohydrates and good quality fats is critical for giving the ADHD brain the best chances at really thriving and there is increasing amounts of research to show this.

Nutrients such as ( but mot limited to Zinc, Iron, Folate and other B vitamins, Magnesium, Selenium and Vitamin D ALL play a role in Dopamine production and when we are deficient in them our body has a lot of trouble producing enough Dopamine.

While, eating a balanced diet is critical, at times supplementation needs to be considered for nutrient levels to reach an adequate level. This should always be done under advice and guidance of a qualified practitioner as many nutrients work synergistically with others and subsequently, taking too much of one nutrient or taking one that you don’t need may cause an imbalance in another nutrient, potentially exacerbating symptoms.

As side note, I want to mention the importance of gut health, in relation to Dopamine production. Gut health impacts Dopamine production in a variety of ways.

Our gut health impacts how well we absorb nutrients. If we aren’t absorbing the required nutrients efficiently then our bodies will struggle, in turn, to produce the much needed Dopamine.

More evidence is also emerging research that shows the influence of gut microbiota on maintaining Dopamine levels through a bidirectional pathway called the Microbiota - gut -brain axis. This gives rise to yet another reason why, maintaining a healthy gut microbiome is important for our wellbeing.

If you would like to delve deeper into supporting your ADHD holistically, click here or get in contact with your local naturopath, nutritionist or integrative GP who is knowledgable in ADHD.

** Note; this is not general advice. Please work with a qualified health care professional when considering health related changes**