Try consuming tryptophan-rich food with 25 to 30 grams of carbohydrates. Because they’re more abundant, these other amino acids are more likely to cross the blood-brain barrier than tryptophan. In a nutshell, tryptophan-rich foods are usually higher in other types of amino acids. Tryptophan is found primarily in high protein foods, including turkey, salmon, and tofu.
How to increase serotonin with or without medication
For example, eating specific foods may help increase your serotonin levels. “Physical exercise enhances mood and brain functioning. Exercise can also be effective in limiting the negative toll of stress, which can eventually allow for a greater boost of positive internal experiences,” Assar says. Assar explains physical touch, such as hugging, cuddling, or a supportive touch, can help build connections with others and influence the production of serotonin—which boosts mood and immunity response while decreasing stress. When there are low levels of serotonin, it could lead to mood instability, irritability, anxiety, depression, sleep, digestive issues, and difficulty sleeping. Keeping your serotonin levels healthy sometimes involves medication, too, as well as therapy. “It’s more likely to happen if you’re combining serotonin-boosting supplements like 5-HTP with medications such as SSRIs,” he explains.
“Similarly to massage, this is another great stress management tool and has also been found to release serotonin,” Goldman says. Cortisol, also known as your stress hormone, is often seen as your body’s built-in alarm system. “Massage is another great stress management tool and has been found to not only promote the release of serotonin but also decrease cortisol,” Goldman says. Also, avoid foods with artificial sweeteners since they inhibit dopamine and serotonin production. If you’re noticing sleep disturbances in your circadian rhythm, that might be nodding to low levels of serotonin.
Light
According to Wolkin, listening to music you like activates the pleasure center of the brain, which not only releases dopamine and serotonin but keeps serotonin around Increase serotonin longer. “When we practice thinking more positively, we, in turn, feel more joy. The brain is cued to create more serotonin in response to positive emotions,” Wolkin says. “We literally need gut-derived serotonin for our mental well-being, and the diversity of the bacteria in our gut, called the gut microbiota, is believed to influence serotonin levels,” says Wolkin. Eating probiotic foods, maintaining a high-fiber diet, and even trying a high-quality probiotic supplement can help increase gut microbial diversity.
How to increase serotonin
Some herbal supplements, medications, and alternative therapies may also help. If you’re looking to boost your serotonin, there are a few things you can try on your own. This typically happens due to interactions between medications or medications and supplements. Approximately 95% of the serotonin in your body is produced in your gastrointestinal tract. Research hasn’t found the exact cause of low serotonin levels.
- “Reflecting on things, people, opportunities, and the inherent strengths we are fortunate to have in our lives can have a significant impact on our overall well-being and mental health, as well as likely increased production of serotonin,” Assar says.
- Consider setting a time limit for yourself, or even changing the color of your phone screen, when it comes to doomscrolling and social media in general, she suggests.
- A lack of vitamin D has been correlated with depression, so going outdoors and getting regular exposure to the sun can help reduce depressive symptoms and increase serotonin.
- “It is believed that our serotonin levels influence our sleep patterns, ability to maintain sleep, as well as the quality of our sleep; however, how serotonin exactly does this seems to be unclear,” Assar notes.
Along with omega-3s, vitamin D is also linked to increased serotonin production. There’s a relationship between your exposure to natural sunlight and your body’s ability to produce serotonin. Additionally, just eating an overall healthy, well-balanced diet can help, as can focusing on foods that are good for your gut, says Dr. Nichols. “That means, the more we tend to our gut health, the better our mental health—and other physiological processes—can be, potentially.” If you have symptoms of low serotonin, consult your doctor about treatment options.
Talking with a doctor about any medications, supplements, and drugs you’re taking can help you avoid potentially dangerous interactions. But some medications may cause serotonin toxicity, a condition known as serotonin syndrome. A 2015 review also found that people experienced a rise in serotonin levels after meditation sessions. Also, omega-3 fatty acids, which you can get through food or fish oil supplements, are essential for maintaining optimal serotonin levels.
- If you’re noticing sleep disturbances in your circadian rhythm, that might be nodding to low levels of serotonin.
- However, for those who are experiencing depression, some may find that addressing serotonin deficiencies could help with symptoms.
- They can also be consumed by taking capsules or liquid supplements.
- Therapy, specifically cognitive behavioral therapy (CBG), keeps your serotonin levels in balance.
- This can take a hit on mental health and knock serotonin out of balance, Dr. Nicols says.
- Some research suggests that you should consume tryptophan-rich foods with carbohydrates (such as bread, pasta, rice, or fruit) because it may aid in absorption.
Massage therapy is a great way to decrease stress, but there is also evidence that therapeutic hands-on massage can not only increase serotonin levels but also another “feel-good” hormone called dopamine. Instead, it’s better to eat foods rich in the essential amino acid tryptophan to increase serotonin levels. Read on to learn about different ways to relieve symptoms of mood disorders like depression and potentially increase serotonin naturally. For more information from our Dietary co-author, including how to boost your serotonin levels with massage therapy, keep reading!
Lifestyle Changes
While it’s not easy to eliminate stress from everyday life, these simple stress management techniques can go a long way in helping you feel better. The 5-HT2A receptor is the same receptor that gets activated if you take a hallucinatory drug or have a mental condition like schizophrenia. If you struggle with changing your thinking, consider pursuing cognitive behavioral therapy (CBT) with a certified therapist.
Eat Tryptophan-Rich Foods
“It is believed that sunlight and subsequently vitamin D can influence our experience of positive emotions, protect from depressed mood and anxiety, as well as promote our energy and alertness,” says psychologist Sheva Assar, Ph.D. The neurotransmitter is famously known as one of the “happy hormones.” In particular, serotonin influences our overall feelings of well-being. Serotonin is one of the chemical messengers in our body that regulate our nervous system. By Wendy WisnerWendy Wisner is a health and parenting writer, lactation consultant (IBCLC), and mom to two awesome sons. “Seek help with any changes to sleep, appetite, digestion, or anything else that makes it difficult to manage work, school, home life, or relationships.”
Top How Do I Increase Serotonin? Related Articles
It’s best to talk with your healthcare provider before trying any alternative treatment. Herbs and supplements are not regulated by the Food and Drug Administration (FDA). The practice is reported to be “moderately effective” in treating non-seasonal depression, according to a 2016 review from McMaster University in Canada.
Scientifically Backed Ways To Naturally Increase Serotonin, According To Experts
Serotonin’s impact on mood supports a link between this finding and the occurrence of seasonal affective disorder and mental health concerns linked to the seasons. But it’s not as simple as eating tryptophan-rich foods, thanks to something called the blood-brain barrier. You can’t directly get serotonin from food, but you can get tryptophan, an amino acid converted to serotonin in your brain.
Alternatively, try managing your stress levels with yoga, meditation, or deep breathing exercises, since prolonged periods of stress can deplete your serotonin levels. To boost your serotonin levels, try eating more complex carbs, like whole grain breads and pastas, brown rice, and sweet potatoes. Below is a discussion of some of the natural ways that you can boost your serotonin levels to get feeling happy, fulfilled, and energized again.
Have plenty of nutrient-rich foods and drinks.
In fact, many antidepressants work by increasing serotonin levels in the brain. Internet influencers promise natural and quick-fix ways to boost serotonin levels, so your moods are balanced and you’re always uber-happy. Antidepressants and supplements, including probiotics, may help jumpstart the production of serotonin in your body. These antidepressants can help boost serotonin levels. Research suggests that consuming foods rich in probiotics helps increase good gut bacteria, which positively influences serotonin production. Certain foods are known to deplete serotonin levels, interfere with their synthesis, or disrupt serotonin signaling in the brain.
Some research suggests that you should consume tryptophan-rich foods with carbohydrates (such as bread, pasta, rice, or fruit) because it may aid in absorption. You may be able to increase your serotonin naturally by eating certain foods, getting regular exercise, managing stress, and spending time in sunlight. Some ways to help strengthen and boost your serotonin levels may include exercising, getting more sunlight, socializing with others, and taking certain supplements. Some people may have lower serotonin levels due to their brain chemistry, and there isn’t much you can do about this on your own. Older research from 2017 has found spending time with loved ones can even increase serotonin levels. One 2018 review of studies suggests massage therapy can benefit varying conditions, including anxiety, insomnia, and prenatal depression.
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