You can increase your serotonin levels naturally by eating certain foods, getting exercise, managing your stress levels, and spending time in sunlight. In addition, some herbal supplements, therapy, and medications increase serotonin levels.
This article explains how serotonin levels affect your mood. It also offers tips for boosting serotonin naturally and synthetically through medications and supplements.
Why Are Serotonin Levels Important?
Having adequate serotonin levels is important for your mental and physical health. Too little serotonin can increase your risk of depression and other mental health challenges like anxiety and obsessive-compulsive disorder (OCD).
Low levels of serotonin have also been associated with the development of certain diseases, including chronic fatigue syndrome (extreme, long-term fatigue), fibromyalgia (condition of widespread pain), Alzheimer’s, (progressive disease causing memory problems and mental confusion), and Parkinson’s (neurological disease affecting movement).
It’s also possible for serotonin levels to be too high. This can lead to serotonin syndrome, a rare condition that can cause symptoms ranging from mild (nervousness, nausea, diarrhea, tremors) to severe (sweating, fever, confusion).
There are several factors that can cause serotonin levels to fall too low. These include:
Tryptophan deficiency: The body naturally produces serotonin using the essential amino acid tryptophan. But it can’t make this essential amino acid on its own, so it must be taken in through food. If you are not eating enough foods with tryptophan, then the body can’t make enough serotonin. Other nutrient shortfalls: Research shows other nutrients, including vitamin D and probiotics, help to regulate the production, release, and function of serotonin. Malfunction of serotonin receptors: In some cases, your body may make enough serotonin but is unable to use it efficiently. This is usually due to having too few serotonin receptors or having serotonin receptors that aren’t working properly.
Natural Ways to Boost Serotonin
While the body can make serotonin on its own, sometimes it doesn’t make enough to keep the brain and other systems functioning optimally. If serotonin levels are low, your risk of depression and anxiety increases, and other problems can occur.
Here are some ways you can increase serotonin naturally.
Fill Up on These Feel-Good Foods
Serotonin is naturally produced by many plants. In fact, it’s currently found in about 42 plant species from 20 different families, most often in roots, leaves, stems, fruits, and seeds.
However, serotonin cannot cross the blood-brain barrier (a protective group of tightly packed cells that keep harmful substances from entering the brain), so eating foods with serotonin is not an effective way to raise serotonin levels.
Instead, it’s better to eat foods rich in the essential amino acid tryptophan, which can pass through the blood-brain barrier. Foods high in tryptophan include:
Animal protein, such as turkey, chicken, and fishEggsMilkSoy products like soybeans (edamame), tofu, seitan, soy milkNuts and seeds, including peanuts, sunflower seeds, pumpkin seeds, and sesame seeds
Studies suggest that increasing tryptophan intake can have a positive effect on mood and well-being, especially in individuals with tryptophan depletion.
It’s recommended that you consume tryptophan-rich foods with carbohydrates (such as bread, pasta, rice, or fruit). That’s because carbs trigger an insulin response that can help carry tryptophan over the blood-brain barrier.
Get 15 Minutes of Sunlight
Enjoying a few minutes outside on a sunny day works double-duty to boost serotonin levels: Bright light is known to promote serotonin output by stimulating the body’s circadian rhythm (its internal clock).
Research suggests that consuming foods rich in probiotics (including yogurt, kefir, kombucha, kimchi, and sauerkraut) helps build the population of good gut bacteria, which positively influences serotonin production. In several recent studies, probiotic consumption was associated with fewer symptoms of depression and anxiety. More research is needed to confirm the results and the most effective dosage.
Plus, when the skin is exposed to sunlight, skin cells convert the sun’s ultraviolet B rays into vitamin D. Vitamin D plays an important role in the production and activation of serotonin, which can help with mood. One study found that increased sun exposure was associated with reduced depression symptoms in elderly women.
Experts say getting just 10 to 15 minutes of sun a day is enough to make adequate vitamin D in most people. If this is not possible, supplements are also available. The body can still produce vitamin D even when you’re wearing sunscreen, so be sure to use adequate protection, especially if you have pale or sensitive skin.
Move Your Body
It’s commonly known that exercise is good for mental health. How does it help? In addition to endorphins (the hormones responsible for a “runner’s high”), research suggests that physical activity promotes the release of several mood-boosting chemicals, including dopamine and serotonin. This effect seems to reduce the risk of depression in those who regularly exercise.
Treatment for seasonal affective disorder includes medication, therapies, and lifestyle changes.
Try some of these exercises to give yourself a serotonin boost:
Running/joggingSwimmingBikingDancingJump ropeYoga
If those activities are not suitable for you, you can also get benefits from low-impact activities such as taking a brisk walk, chair/water aerobics, and gardening activities like weeding or raking.
Change Your Thoughts
Thinking about something that makes you happy can actually boost your serotonin levels, according to research.
Admittedly, it can be hard for some people to just think happy thoughts, especially if you have depression or other mood disorders. Some ideas to help you think more positively:
Look at old vacation photosMake a gratitude listReach out to a friendRead inspirational literatureRecall a fun memory Watch a comedy
If you struggle with changing your thinking, consider cognitive behavioral therapy. Working with a professional therapist can help to reprogram your thought processes and avoid automatic negative thoughts.
Try Adaptogenic Herbs
Adaptogens are plant extracts that work to help keep the body in homeostasis, the balance of internal, chemical, and physical systems within the body. These herbs do this by improving the body’s ability to react and respond to stress and by helping to maintain hormonal balance.
Early research suggests that certain adaptogenic herbs may have antidepressant effects. More research is needed, yet there is some evidence that the following may have an antidepressant effect:
Rhodiola rosea (R. rosea) Ginseng Ashwagandha
As with any complementary alternative medicine, it’s important to note that these herbs are not regulated by the Food and Drug Administration (FDA). It’s best to talk with your healthcare provider before trying any alternative treatment.
Stress Management
Chronic stress negatively impacts serotonin production and impairs the function of serotonin receptors. That means stress management can play an important role in maintaining optimal serotonin levels.
Here are some study-backed stress-relieving techniques to try:
Massage therapy Yoga/stretching Mindfulness Meditation Exercise Art therapy Breathing exercises
While it’s not easy to eliminate stress from everyday life, simple stress management techniques can go a long way in helping you feel better.
Medications That Increase Serotonin Levels
Serotonin can be boosted synthetically, too. Antidepressants are a common line of treatment for depressive symptoms that may be due to low serotonin levels. There are several different kinds of antidepressants including:
Selective serotonin reuptake inhibitors (SSRIs): These meds work to keep serotonin circulating in the brain for long periods. Serotonin-norepinephrine reuptake inhibitors (SNRIs): These work by keeping serotonin and norepinephrine circulating. Tricyclic antidepressants: This is an older-generation class of drug that prevents the reabsorption of serotonin and norepinephrine. Monoamine oxidase inhibitors (MAOIs): This medication blocks the activity of an enzyme that breaks down serotonin, norepinephrine, and dopamine.
These antidepressants can help boost serotonin levels, but they may also have side effects. However, these side effects can be mild and usually don’t last long. These may include:
HeadacheNauseaInsomnia or fatigueSexual issues
Sometimes people need to try a few different meds to find the antidepressant that works for them. Talk with your healthcare provider about any side effects you develop, and work with them to find the best fit.
Summary
Increasing serotonin levels can be done naturally. The best ways to do this are eating well, getting out in the sun or supplementing with vitamin D, exercising, taking adaptogens, and managing stress.
Serotonin can also be increased synthetically with antidepressants. While increasing serotonin is important for relieving depressive symptoms and improving mood, it’s not about getting as much serotonin as you can. Too much can also be harmful to your health. Finding the right balance is key.
A Word From Verywell
While you can’t really know how much serotonin you have in your body right now, you likely know when you don’t have as much as you need. When serotonin levels are low, you may feel blue or depressed.
Not having enough serotonin is nothing to be ashamed of. Many people struggle with low serotonin levels at times, especially during the dark winter months. Sometimes, having low levels is caused by something out of your control.
Though it can be hard to feel motivated to try new things to increase your serotonin levels when you’re feeling down, finding the right balance is possible.
However, some evidence suggests that supplements like vitamin D, probiotics, and adaptogens may help reduce depressive symptoms. Research is ongoing.
While adaptogens show promise for improving serotonin, it’s best to talk to your healthcare provider before trying them to make sure they are safe for you.
