Dopamine, Diet, and Mental Clarity: Your Questions Answered by Dr. Corrinne Giles

By Dr. Corrinne Giles & The SABI

Dopamine isn’t just the “feel-good” brain chemical it’s often made out to be. It’s the brain’s currency for motivation, pleasure, and reward, intricately woven into everything from your ability to focus,  to the satisfaction you feel after achieving a goal. But what if the secret to balanced dopamine isn’t just in your brain—it’s on your plate?

To dive deeper into the neuroscience behind dopamine and how diet influences mental wellbeing, we spoke with Dr. Corrinne Giles, medical doctor, registered dietitian, and certified health coach with expertise in metabolic health, women’s health, and gut-brain interactions.

Q: Dr. Giles, what exactly is dopamine, and why is it so important?

Dopamine is a neurotransmitter—basically, a chemical messenger your brain uses to communicate. It’s involved in regulating mood, motivation, focus, learning, and even movement. While people call it the “feel-good” hormone, it’s actually more about motivation than just pleasure. Dopamine pushes you to seek rewards and helps you feel satisfied when you achieve something.

It’s heavily involved in the brain’s reward system, particularly in areas like the mesolimbic  (also known as the reward pathway), which helps process feelings of pleasure and motivation. But dopamine isn’t just about rewards—it's also crucial for memory, attention, and regulating how we experience stress.

Q: What happens when dopamine levels are out of balance?

Dr. Corrinne Giles:
When dopamine levels are too low, people often feel:

• Tired or unmotivated

• Mentally foggy

• Moody, with signs of depression

• Less interested in activities they used to enjoy

On the flip side, too much dopamine—which can happen with certain drugs or in specific mental health conditions—can lead to things like impulsive behaviour, anxiety, or even psychosis.

But for most people, the issue is more subtle: insufficient or poorly regulated dopamine levels, leading to that “blah” feeling—low energy, struggling to focus, feeling like you’re stuck in a rut.

Q: What factors can lead to low dopamine levels?

Dr. Corrinne Giles:

Besides brain diseases like Parkinson’s, many things can reduce dopamine levels, including:

• Chronic Stress: Long-term stress can increase cortisol, which in turn, can blunt dopamine production. Doom scrolling, endless content consumption, and the comparison trap on social media don’t just mess with your mindset—they affect your hormones, stress levels, and even metabolism. Cortisol spikes can fuel anxiety, and trigger a cycle of dopamine highs and crashes, keeping you hooked but never truly satisfied. 

• Poor diet (low in protein, vitamins, and minerals that support dopamine production)

• Poor Sleep: Dopamine helps regulate your sleep-wake cycle. Lack of good quality sleep reduces dopamine receptor sensitivity, making it harder to feel alert and motivated.

• Lack of Physical Activity: Exercise naturally boosts dopamine production and helps keep your receptors responsive.

• Substance Abuse: Drugs, alcohol, and even excessive caffeine can overstimulate dopamine pathways, leading to long-term imbalances.

• Inflammation: Chronic inflammation in the body can disrupt neurotransmitter production, including dopamine.

Q: Can diet really affect dopamine levels?

Dr. Corrinne Giles:
Yes, absolutely. Dopamine is made from an amino acid called tyrosine, which comes from protein-rich foods. However, making dopamine isn’t just about eating protein—these foods should be part of a balanced diet that includes key nutrients like vitamin D, magnesium, iron, and B vitamins. These nutrients help convert tyrosine into dopamine effectively. Plus, gut health plays a huge role. While dopamine produced in the gut doesn’t directly reach the brain, your gut communicates with your brain through the gut-brain axis. A healthy gut microbiome supports dopamine regulation, affecting mood, motivation, and mental wellbeing.

Q: People talk about “dopamine hits” from sugar or processed foods. What’s happening there?

Dr. Corrinne Giles:
When you eat something sugary or highly processed, your brain releases a burst of dopamine—that’s why it feels rewarding. The problem? Over time, if you’re constantly chasing that sugar high, your brain adapts by reducing the number of dopamine receptors or becoming less sensitive to dopamine. This means you need more of that food to feel the same level of satisfaction.

It’s similar to how addiction works. While sugar isn’t the same as a drug, the brain’s reward system responds in a comparable way. This is why people often find themselves stuck in cycles of cravings—because their brains have become desensitised to everyday pleasures.

Q: How can someone naturally support their dopamine levels?

Dr. Corrinne Giles:
It’s all about balance. Here are the key areas to focus on:

1. Eat Dopamine-Supporting Foods:

• Protein-Rich Foods: Chicken, turkey, eggs, fish, tofu, soya and legumes. These are high in tyrosine, the building block of dopamine.

• Leafy Greens: Rich in folate and magnesium, which help with neurotransmitter production.

• Omega-3 Fatty Acids: Found in salmon, mackerel, walnuts, and flaxseeds, omega-3s improve dopamine receptor sensitivity.

• Fermented Foods: Yoghurt with live cultures, kefir, sauerkraut, Natto (fermented soybeans) and kimchi support gut health, indirectly benefiting dopamine production. 

2. Key Nutrients for Dopamine Health:

• Vitamin D: Helps regulate dopamine levels. You can get it from sunlight, fatty fish, and fortified foods.

• Magnesium: Supports dopamine activity and reduces stress. Found in nuts, seeds, leafy greens, and whole grains. Magnesium Glycinate supports relaxation, L-Threonate enhances brain function and cognitive health, Magnesium Malate boosts energy and motivation, and Magnesium Taurate balances mood and cardiovascular health. These forms are highly absorbable and work best alongside B vitamins, zinc, and vitamin D to optimize dopamine production and mental clarity.

• Iron: Essential for converting tyrosine into dopamine. Good sources include lean unprocessed red meat, lentils, and spinach.

• B Vitamins (especially B6, B9, B12): Vital for brain health. Found in animal based protein sources like eggs (go for ethically sourced, organic and grass fed sources as much as possible), whole grains, leafy greens, and legumes.

Q: What lifestyle habits can improve dopamine levels?

Dr. Corrinne Giles:
Lifestyle is just as important as diet. Here’s what helps:

• Setting Small Goals: Achieving tasks - even tiny ones - triggers dopamine release. This is why checking things off a to-do list feels so satisfying.

• Trying New Things: Novel experiences stimulate dopamine. It could be a new hobby, meeting new people, or even travelling somewhere new.

• Replacing screen time with movement, deep rest, meaningful conversations, creative pursuits, and time in nature supports a healthier reward system - one built on sustained fulfillment rather than fleeting highs.

Regular Exercise:

Physical activity is one of the most powerful ways to enhance dopamine levels:

• Aerobic Exercise: Running, cycling, swimming, and dancing boost dopamine production and improve receptor sensitivity. Even 20–30 minutes a day can make a big difference.

• Strength Training: Lifting weights or doing bodyweight exercises also increases dopamine, especially when you hit new personal goals.

• Consistency Over Intensity: Regular, moderate exercise has more sustained benefits than occasional intense workouts.

Prioritise Sleep:

Dopamine helps regulate your sleep-wake cycle, and sleep deprivation reduces dopamine receptor availability.

• Aim for 7–9 hours of quality sleep each night.

• Maintain a consistent sleep schedule, even on weekends.

• Create a calming bedtime routine—limit screen time, dim the lights, and practice relaxation techniques before bed.

Manage Stress Effectively:

Chronic stress can deplete dopamine, so managing it is key:

• Mindfulness Meditation: Reduces cortisol and supports dopamine balance.

• Yoga: Combines movement, breathwork, and mindfulness, all of which enhance dopamine production.

• Hobbies: Engaging in activities you enjoy naturally stimulates dopamine.

Build Strong Social Connections:

Positive relationships are natural dopamine boosters:

• Meaningful Conversations: Deep, engaging talks with friends or family can stimulate dopamine release.

• Physical Touch: Hugs, holding hands, or even petting a pet can increase dopamine and other feel-good chemicals like oxytocin.

• Community Involvement: Being part of a group or community fosters a sense of belonging, which positively affects dopamine levels.

Q: Are supplements for dopamine safe or necessary?

Dr. Corrinne Giles:
In most cases, a balanced, healthy diet and lifestyle will support dopamine levels naturally. There are exceptions to this, for example in parkinson's disease, special prescribed medications are required.

If your diet is balanced, vitamin and mineral supplementation is not necessary. Some people may have deficiencies in nutrients like vitamin D, iron, or B vitamins, which can affect dopamine levels.These deficiencies require correction through supplements prescribed by a medical doctor. It is important to seek guidance from a healthcare professional in these situations.

In the UK, Adults and children over 4 years should consider taking a vitamin D supplement (10 micrograms daily) during autumn and winter. Vitamin D3 is the most effective, however vitamin D2 is a plant-based alternative suitable for vegetarians/vegans.

Supplements like L-tyrosine are sometimes marketed for boosting dopamine, but I’d caution against using them without medical supervision. Over-supplementing can cause imbalances or side effects. If you’re feeling persistently low in mood or energy, it’s always best to consult a healthcare provider.

Q: Any final advice for maintaining a healthy dopamine balance?

Dr. Corrinne Giles:
Dopamine thrives on balance. It’s not about chasing constant highs but creating daily habits that support steady, healthy dopamine function. This means:

• Eating a diverse, nutrient-rich diet

• Moving your body regularly

• Prioritising sleep

• Managing stress

• Finding joy in small, meaningful activities

If you’re struggling with mood, motivation, or energy, don’t ignore it. Sometimes the issue is as simple as adjusting your habits, but other times it may signal an underlying health concern that deserves attention.

About Dr. Corrinne Giles

Medical Doctor / HCPC Registered Dietitian | Certified Health Coach

Dr. Corrinne Giles is a medical doctor, registered dietitian and certified health coach with a passion for transforming lives through evidence-based nutrition and lifestyle interventions. With a background in practising medicine and with over 25 years experience in the field of nutrition, she integrates clinical expertise with a holistic approach to health. Her areas of focus include obesity and metabolic health, diabetes and prediabetes, women’s health (peri/menopause and PCOS), and gut-related disorders such as IBS, coeliac disease, diverticulosis, and microbiome imbalances.

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DISCLAIMER

The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.

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