Keeping strong, mindful boundaries can support your mental health and keep your serotonin levels on the right track, she says. Like 5-hydroxytryptophan (5-HTP), it can interact with medications like antidepressants, so it’s essential that you take it with doctor supervision, Dr. Hong emphasizes. “Regular physical activity, especially aerobic exercises like running, cycling, or swimming, can increase serotonin production in the brain,” Dr. Hong says. Engaging in healthy movement can work wonders for your mood and your serotonin levels. There is some evidence that eating foods rich in tryptophan can boost serotonin, says Dr. Hong. When it comes to “boosting” serotonin for mental health, there are some misunderstandings folks tend to have, says Dr. Hong.
What produces the most serotonin?
Working with a qualified healthcare professional can help a person avoid potential complications and improve their well-being. Seek immediate emergency treatment if symptoms worsen or become severe. Treatment depends on the severity of the symptoms and the possible cause. It can also occur from a single serotonin-acting medication, especially if taken at a high dose. The body is excellent at regulating itself and works best in a state of balance. Read about some of the top available sun lamps for light therapy and SAD.
Get a massage.
A 2021 review also suggests that people with a history of taking antidepressants may have lower serotonin levels compared with people who have never taken antidepressants. Research suggests that chronic stress can lead to low serotonin levels and other health issues. Thinking about something that makes you feel good can help increase serotonin in your brain, which can help promote an improved mood in general. Too little serotonin can negatively affect your mood, but could a good mood help increase serotonin levels? You also shouldn’t take it with medications, particularly antidepressants, that increase serotonin.
Natural Ways to Increase Serotonin
People on blood clotting medication should not take St. John’s wort as it interferes with the drug’s effectiveness. Other research on 5-HTP suggests longer treatment duration studies are needed. Keep in mind that supplements are not regulated by the Food and Drug Administration (FDA).
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For example, increased serotonin can help regulate your mood, improve sleeping patterns, and promote a healthy digestive system. Nutrients found in foods and supplements can support healthy serotonin levels. Incorporating aerobic activity into your daily routine increases the abundance of tryptophan, which increases serotonin levels in the human brain. “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. 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.
Several common antidepressant medications increase serotonin levels as a way of treating depression. Medications to treat depression and other mental health conditions can help boost your serotonin levels. “There’s a relationship between mood and food. The food we eat impacts how we feel. Many foods naturally contain serotonin, but there are other nutrients that our body also needs to produce it, including tryptophan and omega-3 fatty acids.” “While serotonin plays a role, mental health conditions like depression are influenced by various factors, including genetics, life experiences, and other brain chemicals.”
Less sun exposure causes a reduction in serotonin, which can lead to symptoms of depression. A 2017 review found that serotonin increased in the brain after 2 weeks of low intensity treadmill running. But you can also try nonmedical ways to boost serotonin and improve your mood naturally. Having high serotonin levels in your blood can help prevent depression and provide a feeling of bliss. Here are several ways to increase serotonin without medication, such as exercise and increased sun exposure.
- Try consuming tryptophan-rich food with 25 to 30 grams of carbohydrates.
- These drugs are effective for increasing serotonin and can treat symptoms of depression.
- It seems most likely that your brain chemicals, environment, and genetic factors all play a role in their development, but more research in this area is still needed.
- Several common antidepressant medications directly increase serotonin levels in the brain.
Consider Therapy
Incorporating stress-reducing practices like mindfulness, deep breathing exercises, and yoga, can help, he says. St. John’s wort is a natural supplement used to manage mild depression. However, it’s crucial to use this under the guidance of a physician, especially if you take antidepressants.
Living with chronic stress can reduce serotonin levels, says Dr. Hong. It may also increase serotonin, according to Dr. Hong. “If you’re on antidepressants, it can cause serotonin levels to spike too high, so it’s essential to use it cautiously,” Dr. Hong says. That’s why Dr. Nicols suggests considering taking a probiotic supplement for improved gut health and improved serotonin production. According to Dr. Hong, omega-3s “have been shown to support brain function and may enhance serotonin production, improving mood over time.”
Massage
“Serotonin contributes to the production of melatonin, which is the sleep hormone that helps us in falling asleep and experiencing sleepiness. Serotonin itself contributes to the ability to wake up in the morning and experience a sense of alertness.” Serotonin aids with alertness, and it’s also thought to function as a precursor to melatonin, a hormone released through your pineal gland that controls the sleep-wake cycle. To integrate gratitude into your life, Assar suggests identifying two to three things each day that you are grateful to have (and even writing them down in a journal). “The more regularly we practice gratitude, the easier it is for our mind to identify and enjoy positive aspects within our lives, which can influence a greater release and experience of serotonin.” “For instance, using a supportive touch on self can serve as an act of self-compassion and can support one’s sense of self-connection, connection with the present moment and experience of calmness, and reduction of the stress response, i.e., potential decrease in cortisol.”
Ways to Boost Serotonin Naturally and Without Medication
She points out, however, that it’s not healthy to think positively all the time—which is OK. “This is why, for increased well-being, we not only have to heed our mind but heed our guts.” Neuropsychologist Jennifer Wolkin, Ph.D., explains most serotonin is made in your gut, and your gut milieu has far-reaching implications on serotonin production. Theoretically, undergoing acupuncture works by bringing your body’s yin and yang back into proper energy alignment.
- 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.
- A diverse gut microbiome can be helpful, so Dr. Nicols suggests a diet rich in plants, fiber, and protein to keep serotonin levels balanced.
- Antidepressants are a common line of treatment for depressive symptoms that may be due to low serotonin levels.
Get ample sleep.
People with serotonin deficits generally do not need to increase their serotonin levels. A widespread idea is that serotonin contributes to brain networks that regulate stress and anxiety. While other areas of the body produce serotonin, the chemical is most common in the brain. In people who are not experiencing depression, it is unclear whether increasing serotonin will be beneficial. The body naturally makes serotonin, but there are some ways to increase its production. Serotonin is a natural mood booster that affects several systems and functions throughout your body.
Using one incorrectly or for too long has triggered mania in some people. Exercising triggers the release of tryptophan into your blood. This protective sheath around your brain controls what goes in and out of your brain. It seems most likely that your brain chemicals, environment, and genetic factors all play a role in their development, but more research in this area is still needed.
The review suggests that consistent physical activity may produce higher levels of serotonin that can Increase serotonin help promote pain relief over time. Also, regular exercise may be just as powerful in treating mood disorders as medications. Other evidence-based suggestions may help boost your serotonin and live a happier life.
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