Neurotransmitters, ADHD & You: A Guide to your Brain

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition affecting children and adults, males and females. ADHD is a complex condition commonly characterized by symptoms of inattention, hyperactivity, and impulsivity.

Awareness of ADHD has been rapidly rising in recent years, leading to increased funding, more research-backed studies, and a deeper understanding of the biological mechanisms involved in ADHD/ADD.

But what do we know so far?

What are neurotransmitters?

Neurotransmitters help carry signals around the brain and play a pivotal role in overall brain functioning. There are several different neurotransmitters that play various roles, including regulating mood, arousal, cognition, motivation, autonomic functions, and more.

Dopamine

Dopamine is a neurotransmitter that plays a key role in the brain’s reward system. It is associated with pleasure, motivation, reward, impulse control, as well as some motor function control.

Serotonin

Serotonin is a neurotransmitter that contributes to feelings of well-being and happiness. It regulates mood, appetite, and sleep. Serotonin imbalances are commonly associated with depression, anxiety, and other mood disorders.

Epinephrine

Epinephrine, also known as adrenaline, is both a hormone and a neurotransmitter. It is involved in the body’s “fight or flight” response, increasing heart rate, blood flow to muscles, and glucose release for energy. It is crucial in emergency situations but can contribute to stress and anxiety when chronically elevated.

Norepinephrine

Norepinephrine is a neurotransmitter and hormone similar to epinephrine. It is crucial for attention, arousal, and the stress response. Norepinephrine affects blood pressure, heart rate, and the body’s ability to respond to stress. It is also involved in mood regulation and is linked to conditions like depression and anxiety.

The Link between Dopamine & ADHD

While no one really knows what causes ADHD, there is evidence to suggest that lower dopamine levels and dysregulation may be part of the problem.

The Study

In a study conducted between 2001 and 2009, Evaluating Dopamine Reward Pathway in ADHD, scientists wanted to understand why people with ADHD (Attention-Deficit/Hyperactivity Disorder) might struggle with motivation and rewards. They hypothesized it might have something to do with how dopamine works differently in people with ADHD.

They scanned the brains of 53 adults with ADHD and 44 adults without ADHD. They used a special imaging technique (called PET scans) to look at two key parts of the brain’s dopamine system, Dopamine transporters (DAT), which help recycle dopamine in the brain, and Dopamine receptors (D2/D3), which help dopamine send signals in the brain.

While the sample size was small, the findings were interesting and correlated with real-world experiences.

They found that people with ADHD had lower levels of both dopamine transporters and dopamine receptors in certain parts of the brain involved in reward and motivation (like the nucleus accumbens and the midbrain).

Put simply, this study suggests that the dopamine system doesn’t work as well in people with ADHD, which could explain why those with ADHD have trouble with tasks that aren’t immediately rewarding or interesting, as well as why so many individuals with ADHD get fixated on the things they love. Are you one of them?

Real-World Challenges of Lower Dopamine Levels

If the study is to be believed and paired with real-world examples of how ADHD affects everyone differently, there are some commonalities in the challenges people endure due to lower dopamine levels:

• Often easily distracted
• Difficulty starting and completing tasks
• Procrastination and avoidance of tasks
• Making rash, impulsive decisions
• Low motivation for tasks that require extensive effort or input
• Difficulty paying attention
• Thrill-seeking behavior
• Diminished reward response
• Addictive tendencies

You might be wondering what this has to do with dopamine. Well, it might surprise you, but dopamine is responsible for the regulation of these behaviors.

Dopamine is primarily a reward chemical, meaning that if something seems hard or unrewarding, you simply won’t want or be able to do it because biologically, your brain is not providing the dopamine for you to get it done since the chemical reward is simply not there.

It works in reverse too; if you are doing something boring and along comes a purple squirrel that promises to take you on a rainbow road with a magic unicorn, you’re going to do it because it simply offers a bigger reward response.

Can You Change Dopamine Levels?

No two people with ADHD are the same, and what works for some may not work for others, but there are some research-backed approaches you can take.

Exercise

Regular, intense physical exercise is one of the best tools an individual with ADHD can utilize to come out on top, and the research supports it too. Physical activity releases both serotonin and dopamine, so not only will exercising help you feel happier through the release of serotonin, but it will also help increase your dopamine levels naturally, helping you feel more focused and willing to tackle the day.

Scheduling a workout early in your day will help propel you through the day with ease. Low dopamine levels mean low motivation, and no motivation means only one thing: nothing gets done.

Diet

You can boost your dopamine levels by eating foods rich in magnesium and tyrosine, an amino acid that your body converts into dopamine. Include chicken, almonds, apples, avocados, bananas, beets, chocolate, leafy greens, green tea, lima beans, oatmeal, oranges, peas, sesame and pumpkin seeds, tomatoes, turmeric, watermelon, and wheat germ in your diet to support dopamine production.

Tyrosine is a natural amino acid and a precursor to dopamine, while L-theanine is another precursor to dopamine. Vitamin D, B5, and B6 are required to make dopamine, as well as Omega-3 essential fatty acids and Magnesium.

For Those at the Back

In summary, ADHD, or Attention Deficit Hyperactivity Disorder, is a condition that affects many aspects of an individual’s life, from attention and motivation to behavior and daily functioning. Recent research highlights the significant role of dopamine, a key neurotransmitter in the brain’s reward system, in ADHD. People with ADHD often have lower levels of dopamine transporters and receptors, which can lead to difficulties with motivation, focus, and reward processing.

Real-world challenges associated with ADHD, such as distractibility, procrastination, and impulsive decisions, can be attributed to these dopamine deficiencies. However, lifestyle changes, including regular exercise and a dopamine-boosting diet, could potentially help manage some of these symptoms in some people. Physical activity and foods rich in magnesium, tyrosine, and other essential nutrients can naturally enhance dopamine levels, leading to improved focus and motivation.