How Dopamine Influences ADHD Symptoms and Treatment
Do you often feel guilty for getting distracted or putting off important tasks?
You might think you’re just “lazy” or “irresponsible.” But attention-deficit/hyperactivity disorder (ADHD) changes the way your brain functions, affecting focus and motivation.
Research has found a link between low dopamine levels and ADHD.[1] While low dopamine alone may not directly cause ADHD, it contributes significantly to its symptoms, making it harder to stay on track, especially with routine or uninteresting tasks.
When you recognize that the ADHD brain works differently, it becomes easier to practice self-compassion instead of self-blame. With this understanding, you can also explore natural ways to increase dopamine levels in ADHD and unlock a new level of productivity!
What Is Dopamine?
Dopamine is a chemical messenger in the brain, also known as a neurotransmitter. It plays a key role in motivation, mood, memory, attention, and emotional regulation.[2]
This powerful chemical messenger affects how we experience pleasure, satisfaction, and reward. For instance, when you do something exciting or achieve a new milestone, your brain releases dopamine. This makes the experience feel more rewarding.
How Are Low Dopamine Levels Linked to ADHD?
Research suggests that ADHD and low dopamine levels are linked.[1] Essentially, the way dopamine works and interacts with receptors in the brain may differ in ADHDers compared to non-ADHDers.
This is because ADHDers have at least one gene, which is the DRD2 gene, that doesn’t work as it should. This makes it harder for the nerve cells or neurons in the brain to respond to dopamine.[1]
Apart from the DRD2 gene, research has also shown that differences in other genes are usually involved.[1] For instance, ADHD might be linked to a defective gene for the enzyme dopamine beta-hydroxylase. This enzyme helps convert dopamine to another chemical messenger called norepinephrine.[3] The gene for dopamine transporters in the brain may also be affected in ADHD.[1]
A single defect in these genes likely cannot cause ADHD symptoms on its own. However, defects in a few of these genes can have an additive effect that reduces the brain’s dopamine production. This can lead to low levels of dopamine and contribute to symptoms of ADHD.[1]
Can Increasing Dopamine Levels Help ADHD?
ADHD and dopamine deficiency are linked. So it’s possible that increasing dopamine levels can help reduce ADHD symptoms.
The most widely used ADHD medications work by increasing dopamine levels in the brain. For instance, methylphenidate blocks dopamine transporters in the brain.[4] This prevents nerve cells from taking dopamine back up and raises dopamine levels.
These medications are shown to be effective in helping with symptoms in adult ADHDers. So this could suggest that increasing dopamine levels is a promising strategy for improving ADHD symptoms.
How to Increase Dopamine Naturally
Apart from ADHD medications, there are some non-medicinal methods you can try to boost dopamine levels.
Of course, different people will respond differently, so there’s no guarantee that these strategies will work. But you can try one or two of them and see if they help improve your ADHD symptoms.
Let’s explore some natural ways to increase dopamine in ADHD.
Diet Changes
You might already know that your diet plays a huge role in helping you maintain a healthy body and mind. But what’s even more interesting is that it might even impact the chemical messengers in your brain—including dopamine.
Certain types of foods can help alter dopamine levels. For example, tyrosine-rich foods may promote healthy dopamine levels in the brain.[5] Tyrosine is an amino acid, which is the building block of proteins. Some research suggests this amino acid can increase dopamine availability in the brain.
Tyrosine-rich foods include eggs, dairy, beef, turkey, chicken, avocado, and soy. If you’d like, you can gradually increase your intake of these foods and see if that helps with your symptoms. Keep in mind that research is ongoing to confirm the benefits of tyrosine-rich food for those with ADHD.
Exercise
According to research, exercising is a promising way to boost dopamine levels naturally.[6] Exercise is also highly beneficial for improving mood, brain function, and mental health.[6]
More studies are needed to determine which types, duration, and intensity of exercise are most effective for boosting dopamine. But so far, researchers have found that exercising itself carries far more weight than how you do it.[6]
So, as long as you find the exercise enjoyable, go for it! Doing workout routines that you find fun and entertaining can make building the habit of exercising much easier.
Psychotherapy
Therapy for ADHD can help adults cope better with their symptoms. One of the most well-known therapies for ADHD is cognitive behavioral therapy (CBT). This form of therapy helps you recognize unhelpful thinking patterns and behaviors and adopt healthier coping mechanisms to improve your dopamine regulation.
ADHDers who go for CBT can learn how to improve their motivation and avoid procrastination.
Mindfulness-based CBT, in particular, can be beneficial for ADHDers. This form of CBT combines mindfulness and meditation. It can improve focus, reduce stress, and enhance emotional regulation.[7]
Some research suggests that this form of CBT may even help strengthen the effects of dopamine-increasing medications in ADHD.[7]
Listen to Music
Music is shown to help improve ADHD symptoms, enhance task performance, and boost focus.[8] This isn’t surprising, as listening to pleasurable music can increase dopamine release.[9]
If you want to leverage the power of music for your ADHD, you can try learning or playing a musical instrument or simply listen to music you enjoy.[8]
Does the Dopamine Detox Work for ADHD?
A dopamine detox, sometimes called dopamine fasting, refers to taking a break from habits that provide a high level of stimulation. In other words, you’d stop doing activities that provide dopamine boosts for a period of time.
You might fast from social media, video games, texting, or other activities that boost dopamine. This supposedly deprives your brain of dopamine and “resets” the activity of dopamine in the brain, which is said to help with ADHD. Because of these claims, some have tried the dopamine detox to improve their ADHD symptoms.
However, this dopamine detox strategy is unlikely to work for many ADHDers. That’s because there isn’t any proven way to reduce or stop your brain from producing dopamine. Furthermore, ADHD is already linked to lower dopamine levels, so “detoxing” from dopamine is unlikely to be beneficial.
That said, it’s still a good idea to draw boundaries and limits if you spend an unhealthy amount of time on social media or playing video games. But you can work with your therapist or ADHD coach to find sustainable ways to limit these “addictive” behaviors without going cold turkey.
Frequently Asked Questions
How does exercise influence dopamine production and ADHD management?
Research shows that exercise can help increase dopamine production in the brain. This can improve mood and mental well-being.[6] In ADHD, increased dopamine levels can also help enhance motivation and attention.
Can stress or lack of sleep impact dopamine levels and worsen ADHD symptoms?
Long-term stress changes the way your brain produces and interacts with dopamine.[10] This can worsen ADHD symptoms. A lack of sleep can increase certain dopamine transporters and decrease other types. Sleep deprivation has a net negative effect on ADHDers. It decreases alertness and attention while increasing risk-taking behaviors.[11]
How does dopamine affect focus and attention in people with ADHD?
Dopamine is the chemical messenger in the brain that plays a role in motivation, alertness, and focus. Lower dopamine levels in ADHD can make it harder to stay engaged and motivated with your daily tasks and activities.
Boosting Motivation and Focus in ADHD
If you’re in a constant tug-of-war with your motivation and attention, you can explore ways to boost your dopamine. Some natural methods include exercising or listening to music you enjoy.
Of course, it’s not a good idea to use these alone to manage your ADHD symptoms. Many adult ADHDers find that professional guidance, treatment, and therapy can still make all the difference.
Instead of relying on one or the other, you can build a holistic ADHD management plan by combining them. With different strategies, it’s just a matter of time before you see your productivity and motivation improve!
If you want to learn more about boosting your focus and motivation, check out ADDA+. This resource hub provides expert-backed tips and information on improving ADHD symptoms related to attention, planning, and other areas. Plus, you can connect with other adult ADHDers to exchange support and advice!
References
[1] Blum, K., Chen, A. L., Braverman, E. R., Comings, D. E., Chen, T. J., Arcuri, V., Blum, S. H., Downs, B. W., Waite, R. L., Notaro, A., Lubar, J., Williams, L., Prihoda, T. J., Palomo, T., & Oscar-Berman, M. (2008). Attention-deficit-hyperactivity disorder and reward deficiency syndrome. Neuropsychiatric disease and treatment, 4(5), 893–918. https://doi.org/10.2147/ndt.s2627
[2] Juárez Olguín, H., Calderón Guzmán, D., Hernández García, E., & Barragán Mejía, G. (2016). The Role of Dopamine and Its Dysfunction as a Consequence of Oxidative Stress. Oxidative medicine and cellular longevity, 2016, 9730467. https://doi.org/10.1155/2016/9730467
[3] Zhang, H. B., Wang, Y. F., Li, J., Wang, B., & Yang, L. (2005). Zhonghua er ke za zhi = Chinese journal of pediatrics, 43(1), 26–30.
[4] Mechler, K., Banaschewski, T., Hohmann, S., & Häge, A. (2022). Evidence-based pharmacological treatment options for ADHD in children and adolescents. Pharmacology & therapeutics, 230, 107940. https://doi.org/10.1016/j.pharmthera.2021.107940
[5] Kühn, S., Düzel, S., Colzato, L., Norman, K., Gallinat, J., Brandmaier, A. M., Lindenberger, U., & Widaman, K. F. (2019). Food for thought: association between dietary tyrosine and cognitive performance in younger and older adults. Psychological research, 83(6), 1097–1106. https://doi.org/10.1007/s00426-017-0957-4
[6] Marques, A., Marconcin, P., Werneck, A. O., Ferrari, G., Gouveia, É. R., Kliegel, M., Peralta, M., & Ihle, A. (2021). Bidirectional Association between Physical Activity and Dopamine Across Adulthood-A Systematic Review. Brain sciences, 11(7), 829. https://doi.org/10.3390/brainsci11070829
[7] Bachmann, K., Lam, A. P., & Philipsen, A. (2016). Mindfulness-Based Cognitive Therapy and the Adult ADHD Brain: A Neuropsychotherapeutic Perspective. Frontiers in psychiatry, 7, 117. https://doi.org/10.3389/fpsyt.2016.00117
[8] Martin-Moratinos, M., Bella-Fernández, M., & Blasco-Fontecilla, H. (2023). Effects of Music on Attention-Deficit/Hyperactivity Disorder (ADHD) and Potential Application in Serious Video Games: Systematic Review. Journal of medical Internet research, 25, e37742. https://doi.org/10.2196/37742
[9] Zatorre, R. J., & Salimpoor, V. N. (2013). From perception to pleasure: music and its neural substrates. Proceedings of the National Academy of Sciences of the United States of America, 110 Suppl 2(Suppl 2), 10430–10437. https://doi.org/10.1073/pnas.1301228110
[10] Bloomfield, M. A., McCutcheon, R. A., Kempton, M., Freeman, T. P., & Howes, O. (2019). The effects of psychosocial stress on dopaminergic function and the acute stress response. eLife, 8, e46797. https://doi.org/10.7554/eLife.46797
[11] Volkow, N. D., Tomasi, D., Wang, G. J., Telang, F., Fowler, J. S., Logan, J., Benveniste, H., Kim, R., Thanos, P. K., & Ferré, S. (2012). Evidence That Sleep Deprivation Downregulates Dopamine D2R in Ventral Striatum in the Human Brain. The Journal of Neuroscience: the official journal of the Society for Neuroscience, 32(19), 6711–6717. https://doi.org/10.1523/JNEUROSCI.0045-12.2012
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Why is the dopamine detox section the only one without a citation? It seems the theory that works for drug and other addictions for many would make sense here as well, when fundamentally the ADHDer is searching for dopamine elevation/spikes. The question posed is “Does the Dopamine Detox Work for ADHD?” and the answer given is “this dopamine detox strategy is unlikely to work for many ADHDers. That’s because there isn’t any proven way to reduce or stop your brain from producing dopamine. Furthermore, ADHD is already linked to lower dopamine levels, so “detoxing” from dopamine is unlikely to be beneficial. ” This is not a sound argument, and it doesn’t cite any studies. Dopamine detox isn’t a detox from dopamine, its a detox from constant dopamine stimulators, same as drugs or any other addiction. People don’t do c***ine because they like c***ine, they do it because they like dopamine. From Yale Medicine (https://www.yalemedicine.org/news/how-an-addicted-brain-works#:~:text=This%20happens%20because%20addictive%20substances,more%20than%20a%20natural%20reward.) “many drugs of abuse—such as opioids, c***ine, or nicotine—cause dopamine to flood the reward pathway, 10 times more than a natural reward.” The detox is from the behaviors that flood the brain with dopamine, not from dopamine itself. PLEASE remove bias when recommending or dismissing treatment. I have no personal stake to gain in this, but I have others in my life who are deeply hampered by their dopamine addictions and simply write it off as “what do you expect I have ADHD.” If you don’t have data, say something like “the impact of ‘dopamine detox’ treatments require further study for efficacy” or “no data has been published on the effectiveness of a ‘dopamine detox’ treatment,” not someone’s opinions on whether or not it “would work” followed by non-sequitur statements like “there isn’t any proven way to reduce or stop your brain from producing dopamine.”