Serotonin is a neurotransmitter that plays an important role in mood, memory, and behavior. In fact, many antidepressants work by increasing serotonin levels in the brain. The question is whether people can naturally increase serotonin without medications. Having adequate serotonin is important for our overall mood and mental well being. Keeping your serotonin levels healthy sometimes involves medication, too, as well as therapy. Reach out to a mental health professional about help and support if you are living with mood fluctuations, or mental health challenges.
- Like all medications, they can cause side effects and affect people differently.
- The 5-HT2A receptor is the same receptor that gets activated if you take a hallucinatory drug or have a mental condition like schizophrenia.
- It is also released in the blood and works by attaching to serotonin receptors, or 5-HT receptors, present in certain cells.
- 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.
- Engaging in healthy movement can work wonders for your mood and your serotonin levels.
Practice positive thinking.
“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. “This is why, for increased well-being, we not only have to heed our mind but heed our guts.” Meditation is a mindfulness practice and works by developing presence and awareness into your state of consciousness.
Manage emotions and stress levels
If you’re concerned about the cost, our guide to affordable therapy can help. If you’re looking to increase serotonin to improve mood-related symptoms, including those of depression, these methods may not be enough. Older research from 2017 has found spending time with loved ones can even increase serotonin levels. Too little serotonin can negatively affect your mood, but could a good mood help increase serotonin levels? One 2018 review of studies suggests massage therapy can benefit varying conditions, including anxiety, insomnia, and prenatal depression.
A 2021 review suggests tryptophan supplements can improve mood and decrease anxiety, though more research is needed. Low serotonin levels or imbalances can cause depression, anxiety, insomnia, migraine headaches and cravings. Seasonal affective disorder (SAD) is a type of depression brought on by a seasonally triggered imbalance in serotonin (and other brain chemicals). Below, you’ll find everything you need to know about increasing serotonin naturally, including the mental health myths about the neurotransmitter and the expert-approved ways to boost your serotonin levels stat. SAMe appears to help increase serotonin and may improve depression symptoms. Consider speaking with a healthcare professional before taking it with any other supplements or medications that increase serotonin, including certain antidepressants and antipsychotics.
Natural Ways to Increase Serotonin
Mental health challenges are real and can be serious at times, and you should partner with a licensed mental health professional if you are having severe symptom. There are some powerful lifestyle tweaks you can make to maximize your body’s production of serotonin. Additionally, studies affirm that social connection supports emotional resilience and improves overall mental health.
Ways to Boost Serotonin Naturally and Without Medication
Dairy products—like a drink of milk—are natural sources of tryptophan. Other than turkey and chicken, red meats are also natural sources of tryptophan. There are several natural, evidenced-based ways you increase serotonin. Take a look at what these are, how they work, and what they involve. Yes—positive social engagement stimulates serotonin and other mood-boosting chemicals in the brain. Plus, social interaction and laughter naturally raise serotonin and other feel-good neurochemicals.
A 2021 review looked into the therapeutic benefits of laughter on mental health and found that laughing can lower stress hormones like cortisol, which, in turn, decreases the stress response. Research suggests that chronic stress can lead to low serotonin levels and other health issues. Reducing stress may not only benefit your mood but also your overall health. People on blood clotting medication should not take St. John’s wort as it interferes with the drug’s effectiveness. You also shouldn’t take it with medications, particularly antidepressants, that increase serotonin. Before trying a new supplement, it’s best to check with a healthcare professional because some supplements may interact negatively with other medications and remedies.
- Expert voices across media and clinical references consistently affirm that exercise improves mood, often described as changing both body and mind.
- When there are low levels of serotonin, it could lead to mood instability, irritability, anxiety, depression, sleep, digestive issues, and difficulty sleeping.
- If we don’t consume enough tryptophan, we won’t be able to produce enough serotonin.
- Meditation is a mindfulness practice and works by developing presence and awareness into your state of consciousness.
- But sometimes engaging in the process of trying to direct your thoughts toward a positive place can help.
It’s important to note that the effects of mindfulness and meditation on serotonin can vary between individuals. Regular practice over an extended period is typically necessary to experience significant changes. Saul McLeod, PhD., is a qualified psychology teacher with over 18 years of experience in further and higher education. He has been published in peer-reviewed journals, including the Journal of Clinical Psychology. She points out, however, that it’s not healthy to think positively all the time—which is OK. One-third of a medium avocado contains approximately 13 mg of tryptophan, but the fruit is also packed with healthy fats as well as magnesium and B vitamins.
When serotonin is properly balanced in the body, you’ll feel happier and emotionally Increase serotonin stable. When there are low levels of serotonin, it could lead to mood instability, irritability, anxiety, depression, sleep, digestive issues, and difficulty sleeping. While many foods naturally contain serotonin (tomatoes and plums, for example) serotonin can’t actually cross the blood-brain barrier, so consuming a ton of serotonin-rich foods won’t do much to boost your mood. Researchers haven’t reached a consensus on a link between serotonin levels and mental health conditions like depression. Studies have shown that long-term, moderate exposure to ultraviolet B (UVB) radiation can increase serotonin levels and decrease depression.
Past research believed that low serotonin levels could be the cause, but more recent research hasn’t found this to be the case. 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. If you suspect that your serotonin levels are too low, speak with a healthcare provider. There are a lot of seafood options that are good sources of tryptophan as well. In fact, a three-ounce serving size of spiny lobster consists of 313 milligrams of tryptophan.
How to increase serotonin through your diet
It is also released in the blood and works by attaching to serotonin receptors, or 5-HT receptors, present in certain cells. 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. If you’re noticing sleep disturbances in your circadian rhythm, that might be nodding to low levels of serotonin. While coffee may be an integral part of your morning or workday, Assar warns against an overreliance on it since caffeine withdrawal can drain your serotonin levels. Pay attention to your intake if you notice your mood has been dipping.
Reduce Chronic Stress
These medicines work by altering how serotonin is processed in the brain, which can help stabilize mood. Like all medications, they can cause side effects and affect people differently. Antidepressant medications are sometimes prescribed to help regulate serotonin. The most common are SSRIs (selective serotonin reuptake inhibitors), though older types like TCAs (tricyclic antidepressants) and MAOIs (monoamine oxidase inhibitors) may also be used in certain cases. Research also suggests that as little as 10 minutes of physical activity per week or 1 day of exercise per week might result in increased levels of happiness (Zhang & Chen, 2018). Serotonin is a chemical that carries messages between nerve cells and is mainly produced in the brain, lungs, and gut.
