FOODS - DOPAMINE Norepinephrine

Phenylalanine -> Tyrosine -> Dopa -> Dopamine   
                        -> Norepinephrine -> Epinephrine
Foods to Consume to increase Tyrosine (alertness,memory)  

-dairy[cheese,cottage cheese (pheninalamine)]

-fruits {apples (quercitin),avocados,bananas,
 watermelon [A,B6(dopamine,melatonin,serotonin),C]}

-grains [wheat germ(phenylalanine ->tyrosine->dopamine)]
-nuts [almonds]

-proteins [buffalo,chicken(CoQ10, norepinephrine),eggs,elk,
  seafood/fish (cod,haddock,halibut,mackerel,rainbow trout,salmon,   
  sardines,shrimp,striped bass,red meat, tuna),soy,tofu,turkey],

-vegetables legumes [algae blue green,artichokes,beets (betaine->SAMe-dopamine,serotonin), celery,cucumber,lima beans(dopamine,norepinephrine),
mustard greens,peppers (sweet),pumpkin seeds,
seaweed,sesame seeds,spirulina,]

Co Factors needed: B3,B6,B9,Fe,

Foods to Avoid 
-high sugar, cholesterol, saturated fats,refined foods -can lower your levels of dopamine
  • -caffeine must also be avoided by persons with depression. Caffeine is a stimulant which initially speeds up neurotransmission, raises the amount of serotonin, and temporarily elevates mood.
    Dopamine is the precursor to norepinephrine and epinephrine, which are all catecholamines.
Norepinephrine (noreadrenaline) is found in the sympathetic nervous system, produced from dopamine, phenilalamine,lysine,methionine.

Dopamine plays a large role in the pleasure/reward pathway (addiction and thrills),alertness,concentration, focus, memory, motivation, motor control, generates energy for the metabolism, stimulates the heart, helps  to regulate the flow of information  throughout the brain.

Norepinephrine stimulates the heart, blood vessels, sweat glands, the large internal
organs,the adrenal medulla in the brain, alertness,arousal,fightor flight,learning,long term 
memory,sense of wellbeing, euphoric,

Low dopamine levels can cause depression, loss of motor control, loss of satisfaction, addictions,loss of pleasure,world looks colorless, unable to love, to feel attachement,,cravings, compulsions, low sex drive, poor attention and focus,no remorse upon own actions,ahedonia,distractibility,
Low norepinephrine : lack of energy,lack of motivation, depression (first state)

When dopamine levels are elevated symptoms may manifest in the form of anxiety, paranoia, or hyperactivity.
Norepinephrine high levels : anxiety,fear

feelings of pleasure,attachment/love,altruism,integration of thoughts and feelings,

Dopamine levels are depleted by stress, certain antidepressants, drug use, poor nutrition, and poor sleep. Alcohol, caffeine, and sugar all seem to decrease dopamine activity in the brain.

Dopamine is a neurotransmitter in your brain that, according to Medhelp, is associated with 

feelings of bliss, pleasure and euphoria; it also stimulates proper motor movements, focus and 

appetite control. In addition, Patrick Holford states in his book "New Optimum Nutrition for the 

Mind," that dopamine helps you to deal with stress, reduce fatigue and both motivates and 

stimulates you. Finally, lowered dopamine levels have been associated with Parkinson's 

disease, and according to Brookhaven National Laboratory, both addicts and obese people 

have fewer dopamine receptors than the general population. 

According to the University of Maryland Medical Center, dopamine is manufactured from the  amino acid tyrosine in your body. In order for your body to make tyrosine, you need to consume the amino acid phenylalanine in the foods that you eat.


Phenylalanine is an essential amino acid, meaning that you cannot manufacture it in your body; it must come from your diet. The University of Maryland Medical Center states that some signs that you are not getting enough phenylalanine in you diet include confusion, fatigue, depression, memory problems, a lack of appetite and decreased alertness. By consuming foods that contain phenylalanine, you can support your body's production of tyrosine, and thus your brain's production of dopamine.

Phenylalanine-Rich Foods

Good sources of phenylalanine are high-protein foods, and Holford states that adequate protein is vital for dopamine production. Some recommended sources of protein include beef, poultry, pork, seafood, dairy, soy, meat and cottage cheese.
Medhelp recommends eating bananas because they are a good source of tyrosine, and unlike phenylalanine-containing foods they therefore will not need to be first converted into tyrosine in the body to support dopamine production. Medhelp also suggests eating watermelons because they are high in vitamin B6, which helps the body manufacture dopamine. Finally, wheat germ, beans and legumes are all excellent sources of phenylalanine.