Lecture on Increasing Dopamine Naturally

Introduction

• Speaker: Dr. Janelle Sinclair
• Topic: Increasing dopamine with supplements and food
• Target audience: Interested in natural remedies for depression and anxiety
• Content: 8 helpful tips, including tyrosine doses

Tip 1: Increase Protein Levels

• Dopamine Precursors: Phenylalanine and tyrosine (from diet)
• Protein-rich foods:
  • Meat, poultry, fish, eggs, dairy
  • Nuts, seeds, beans, legumes
• Tyrosine-rich foods: Seaweed, pumpkin, spinach, avocado, banana
• Protein Intake:
  • 1g of protein per kilogram of body weight daily (0.36g per pound)
  • Example: 60 kg adult requires 60g protein/day
• Note: Dietary improvements might not suffice for those with very low dopamine

Tip 2: Support Digestion

• Importance: Breaking down and absorbing amino acids for dopamine
• Digestive Aids:
  • Pancreatic enzyme, betaine HCl, apple cider vinegar
• Testing Stomach Acid: Link to pdf for directions

Tip 3: Check Iron Levels

• Role of Iron: Essential for mood, energy, dopamine production
• Recommendation: Check iron and ferritin levels
• Supplement if Necessary: Ensure optimal levels, not just normal

Tip 4: Increase Folate and Vitamin B6

• Nutrients Needed: For dopamine production
• Folate-rich foods: Spinach, asparagus, broccoli, beans, lentils, avocado, nuts
• Vitamin B6-rich foods: Chicken, beef, salmon, avocado, sunflower seeds
• Supplement Options: Vitamin B complex

Tip 5: Manage Stress and Support Adrenal Glands

• Dopamine Production: Occurs in brain and adrenal glands
• Conversion: Dopamine to noradrenaline and adrenaline under stress
• Stress Reduction Strategies:
  • Boundaries, rest, sleep
  • Diaphragm breathing
  • Adrenal support supplements

Tip 6: Decrease Caffeine Intake

• Caffeine: Short-term boost, long-term dopamine depletion
• Suggestions:
  • Check iron levels, vitamin B complex, adaptogenic herbs
  • Gradually decrease caffeine over 2-3 weeks

Tip 7: Balance Blood Sugars

• Effects: Unbalanced sugars lead to anxiety, fatigue, and dopamine depletion
• Recommendation: Stop eating sugar and processed foods
• Supplements: To reduce sugar cravings and balance blood sugar

Tip 8: Tyrosine Supplementation

• Supplementation: Increases dopamine levels
• Dosing:
  • Standard: 100-150mg/kg body weight
  • Start low (500mg/day) and increase slowly
• Considerations:
  • Monitor thyroid function
  • Take between meals
  • Consult doctor if on medication or have health issues

Conclusion

• Like and subscribe for more information
• Thank the audience
• Invitation to check out more videos