Getting more sunshine
Verywell Mind/ Michela Buttignol / Getty
Ive seen the claims online and you probably have too.
Can you naturally increase serotonin levels in the body?
Serotonin is aneurotransmitterthat plays an important role in mood, memory, and behavior.
Verywell Mind/ Michela Buttignol / Getty
Its often used to treat conditions like depression.
I tagged a few psychiatrists and got their expert opinions.
But none of these are quick fixes and they require a lot of work and diligence.
Not only that, but no natural serotonin boost should ever replace the need for medications.
Understanding Serotonin
You know serotonin is a neurotransmitter, but what does that mean, exactly?
Grab your pens and paper.
Natural Ways to Increase Serotonin
There are several natural, evidenced-based ways you increase serotonin.
Take a look at what these are, how they work, and what they involve.
Thats because tryptophan is an amino acid that your body uses to make serotonin.
Foods like turkey, salmon, eggs, tofu, and nuts are excellent sources, says Dr. Hong.
Interestingly, pairing tryptophan-rich foods with carbs helps your body absorb and use tryptophan more effectively.
Did You Know?
Exercise
Engaging in healthy movement can work wonders for your mood and your serotonin levels.
And you dont have to exercise for hours every day.
Just 30 minutes of movement a day can significantly impact serotonin levels and overall mood, he notes.
The more sunlight youre exposed to, the more serotonin you produce.
Tip:And if you cant get out that much?
The FDA doesnt directly regulate supplements, and sometimes supplements are recommended without evidence for their effectiveness.
They can also be consumed by taking capsules or liquid supplements.
Vitamin D
Along with omega-3s, vitamin D is also linked to increased serotonin production.
Probiotics
Sinceserotonin and gut healthare linked, maintaining a healthy gut is vital for serotonin production.
Thats why Dr. Nicols suggests considering taking a probiotic supplement for improved gut health and improved serotonin production.
However, its crucial to use this under the guidance of a physician, especially if you take antidepressants.
St. Johns Wort
St. Johns wort is a natural supplement used to manage mild depression.
It may also increase serotonin, according to Dr. Hong.
Here are a few expert-driven ideas.
Reduce Chronic Stress
Living with chronic stress can reduce serotonin levels, says Dr. Hong.
Incorporatingstress-reducing practiceslike mindfulness, deep breathing exercises, and yoga, can help, he says.
Prioritize Sleep
Prioritizing good sleep can keep your serotonin levels balanced, Dr. Hong says.
How to do this?
According to Dr. Hong, CBT has been shown to improve serotonin function by helping change negative thought patterns.
Limit Doomscrolling
Doomscrollingis something all of us are guilty of doing, especially these days.
This can take a hit on mental health and knock serotonin out of balance, Dr. Nicols says.
you might potentially develop a condition calledserotonin syndromeif you knock your serotonin levels out of balance.
What Is Serotonin Syndrome?
Some common symptoms include muscle stiffness, fast heart rate, and confusion.
Its also important not to rely solely on lifestyle changes and supplements to balance serotonin levels.
Having adequate serotonin is important for our overall mood and mental well being.
Thats why you hear about so many ways to naturally boost serotonin.
Keeping your serotonin levels healthy sometimes involves medication, too, as well as therapy.
Bamalan OA, Moore MJ, Al Khalili Y.Physiology, Serotonin.
In:StatPearls.StatPearls Publishing; 2024.
Jauhar S, Cowen PJ, Browning M.Fifty years on: Serotonin and depression.J Psychopharmacol.
2023;37(3):237-241. doi:10.1177/02698811231161813
American Psychiatric Association.What Is Depression?
2015;29(6):2207-2222. doi:10.1096/fj.14-268342
MedlinePlus.5-HTP.
Peterson B, Nguyen H.St.
StatPearls Publishing; 2024.
StatPearls Publishing; 2024.
