09/07/2020
➡️5 Supplements for better cognition, memory, and focus.
👉How to boost Dopamine Naturally?
👉Dopamine is one of our primary neurotransmitters. It helps to stay focus and sharpens the mind, but it makes us feel anxious when Dopamine is too low or too high.
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👉Dopamine is made from the Amino Acids Tyrosine and phenylalanine and needs Iron and BH4 (Tetrabiopterine) as co-factors (co-factors are required nutrients to produce Dopamine)
Natural folate from dark leafy vegetables and legumes, Methylfolate, and Folinic acid are needed to make BH4.
Without BH4, we cannot make Dopamine ( same apply for serotonin)
👉Individuals with the MTHFR C677T and A1298C variants may have trouble maintaining an adequate level of BH4.
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📌1 Folinic acid (Leucovorin) and
📌2 Methyl Folate (5-MTHF, Metafolin, Quadrefolic) as supplements may help produce more BH4.
📌3 L-theanine as a supplement or in green tea helps slows down dopamine metabolism (slows down COMT: CathechOlamine MethylTransferase enzyme)
📌4 Quercetin, an antioxidant (flavonoid) (Foods that commonly contain quercetin include onions, apples, grapes, berries, broccoli, citrus fruits, cherries, and green tea also slow down dopamine metabolism.
📌5 Curcumin found in turmeric is an anti-inflammatory supplement, and taking will encourage the increase of Dopamine in the brain.
Individuals with a Fast COMT enzyme, in particular, will benefit more from supplementation with L-theanine and Quercetin (both are inhibitors of the COMT enzyme: slowing down the enzyme).
Research further demonstrated that a cup of green tea, which contains a small dose of caffeine, enhances L-theanine's efficacy if taken simultaneously.
Source: Phytomedicine. 2017 Oct 15;34:26-37. DOI: 10.1016/j.phymed.2017.07.008. Epub 2017 Jul 27.Green tea effects on cognition, mood, and human brain function: A systematic review.
