Whether you’re a Pilates fanatic or a gym dabbler, exercise remains one of the most consistently validated ways to support dopamine activity. A 2019 review published in Behavioural Brain Research observed that regular physical activity increases dopamine receptor availability, particularly in regions of the brain associated with motivation and reward. This is not about intensity, but repetition – the steady rhythm of movement teaches the brain to expect reward through effort.

Even moderate aerobic exercise such as walking or cycling has been shown to enhance dopamine signalling. Researchers writing in Neuroscience & Biobehavioral Reviews note that exercise improves both dopamine synthesis and receptor sensitivity, helping explain why movement so often precedes mental clarity and emotional lift.

The takeaway is simple: move daily, and dopamine follows.

As the brand behind the UK’s original and bestselling supplement designed with circadian rhythm in mind, we know that dopamine doesn’t act in isolation. It is intimately linked to circadian rhythm – the body’s internal clock that governs sleep, hormones and neurological repair.

Vitamin D, synthesised through sunlight exposure (ideally before noon), plays a role here. A study in Brain Research highlighted that vitamin D receptors are present in dopaminergic neurons, suggesting a regulatory relationship between sunlight exposure and dopamine activity. This is one reason morning light is so often associated with improved mood and alertness.

Sleep, meanwhile, restores dopamine receptor sensitivity. Research published in The Journal of Neuroscience found that sleep deprivation significantly reduces dopamine receptor availability, leading to impaired focus and motivation. Quality sleep is not indulgence; it is neurological maintenance.

At Lumity HQ, we shape our nighttime routine around our favourite products to help us drift off. We take our Night supplement (packed with sleep-supporting nutrients) with a cup of herbal tea – then we pat a bit of Skin Nutrients Facial Oil on our skin for overnight hydration. Once we’re tucked up in bed, we dim the lights, ban technology and crack open a good book to wind down (we’re currently reading Wuthering Heights in anticipation of Emerald Fennell’s film adaptation).

Whether you’re getting the right nutrients from your seasonal Buddha bowl or your supplement cupboard, dopamine is synthesised from amino acids – most notably tyrosine and phenylalanine – which must be obtained through dietary consumption. Dopamine production and regulation rely on a network of nutrients that act as precursors, co-factors and structural supports within the nervous system. And while no single nutrient can directly alter neurotransmitter levels, research shows that certain vitamins, minerals and amino acids contribute to normal neurological and psychological function – processes in which dopamine plays a central role.

Our Morning & Night supplement combines nutrients studied for their involvement in energy metabolism, stress response, sleep quality and cognitive function – all of which influence how dopamine operates within the brain.

Morning Nutrients

N-Acetyl-L-Carnitine (ALCAR)
N-Acetyl-L-Carnitine is involved in cellular energy metabolism and mitochondrial function. Research published in Neurochemical Research discusses its role in supporting normal neuronal activity, particularly in areas of the brain associated with focus and mental performance. Efficient energy metabolism is essential for neurotransmitter synthesis, including dopamine.

Magnesium (Malate)
Magnesium contributes to normal psychological function and nervous system activity, as recognised by EFSA. Scientific reviews in Nutritional Neuroscience highlight magnesium’s involvement in neurotransmission and receptor activity, processes required for balanced dopamine signalling.

Vitamin B6 (Pyridoxine)

Vitamin B6 contributes to normal neurotransmitter synthesis and energy metabolism. According to research published in The Journal of Nutrition, B6 acts as a co-factor in biochemical pathways involved in the production of several neurotransmitters, including dopamine.

Vitamin D3 (Cholecalciferol)
Vitamin D contributes to normal brain function and has receptors present in various areas of the central nervous system. Studies published in Psychopharmacology note its involvement in neurological development and neurotransmitter regulation, supporting overall cognitive health.

Zinc (Zinc Citrate)
Zinc contributes to normal cognitive function and plays a role in neurotransmission. Research in Brain Research Bulletin describes zinc’s involvement in synaptic activity, an essential component of healthy dopamine signalling.

Coenzyme Q10
CoQ10 supports normal energy production in cells and helps protect against oxidative stress. Scientific literature in CNS Neuroscience & Therapeutics highlights the importance of mitochondrial support for neurons involved in neurotransmitter activity.

Ashwagandha Root Extract
Ashwagandha is traditionally used to support stress resilience. A clinical study published in The Indian Journal of Psychological Medicine observed its role in supporting stress management, as prolonged stress is known to interfere with normal neurotransmitter balance.

Night Nutrients

Magnesium (Malate)
Magnesium contributes to normal nervous system function and supports muscle relaxation. Sleep research published in The Journal of Neuroscience highlights the importance of adequate rest for maintaining neurotransmitter receptor sensitivity, including dopamine receptors.

Glycine
Glycine contributes to normal nervous system function and is involved in sleep physiology. Research in Sleep and Biological Rhythms indicates glycine’s role in supporting sleep quality – an essential factor in overnight neurological restoration.

L-Glutamine
L-Glutamine is involved in amino acid metabolism and neurotransmitter cycling. According to Neuroscience Letters, balanced neurotransmitter turnover supports stable brain function and cognitive performance.

L-Arginine
L-Arginine contributes to nitric oxide production, which supports normal blood flow. Studies published in Neuropsychopharmacology associate healthy cerebral circulation with efficient nutrient delivery to the brain, supporting normal neurotransmitter activity.

Zinc (Zinc Citrate)
Zinc continues to support cognitive and neurological processes during rest. Reviews in Nutritional Neuroscience describe zinc’s involvement in synaptic maintenance, a process relevant to learning, memory and motivation.

Why a Morning & Night Approach Matters

Neurotransmitter activity follows a natural daily rhythm. Daytime demands energy, focus and mental clarity, while nighttime is essential for repair and receptor recalibration. Research published in Nature Reviews Neuroscience confirms that sleep supports the normal functioning of neurotransmitter systems, including dopamine pathways.

By separating nutrients into morning and night formulations, this approach supports the nervous system in a way that aligns with natural physiological rhythms – contributing to normal energy metabolism by day and neurological restoration by night.

Chronic stress is one of dopamine’s quiet saboteurs, as elevated cortisol levels interfere with dopamine signalling and receptor sensitivity. Adaptogenic herbs such as ashwagandha have been studied for their stress-modulating effects.

A double-blind, placebo-controlled trial published in The Indian Journal of Psychological Medicine found that ashwagandha supplementation significantly reduced cortisol levels and improved subjective wellbeing – an indirect but meaningful support for dopamine balance.

And turmeric’s active compound, curcumin, has also been shown to influence neurotransmitter pathways. Research in Phytotherapy Research suggests curcumin may modulate dopamine levels while reducing neuroinflammation – a compelling dual action in an overstimulated world.

At Lumity HQ, we follow a consistent daily practice to support dopamine levels and whole body health.

• Morning light exposure: Supported by research in Brain Research linking sunlight, vitamin D and dopamine activity.
• Morning supplement: Packed with ingredients to help you jumpstart your day.
• Consistent movement: Backed by findings in Behavioural Brain Research and Neuroscience & Biobehavioral Reviews.
• Protein-rich, nutrient-dense nutrition: As outlined in Nutrients and Nutritional Neuroscience. We love Emily English’s viral mackerel toast.
• Stress reduction through adaptogens and mindfulness: Supported by clinical trials published in The Indian Journal of Psychological Medicine. We partner the ashwagandha in Morning & Night with somatic exercises or yoga.
• Night supplement: After banning screens for the evening, we wash down our Night supplement with a steamy cup of lavender tea.