Table of ContentsView AllTable of ContentsUnderstanding SerotoninNatural WaysSupplementsLifestyle ChangesRisks and Considerations
Table of ContentsView All
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Table of Contents
Understanding Serotonin
Natural Ways
Supplements
Lifestyle Changes
Risks and Considerations
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I’ve seen the claims online and you probably have too. Internet influencers promise natural and quick-fix ways to boost serotonin levels, so your moods are balanced and you’re always uber-happy. Sounds pretty good to me, but in the era of misinformation and pseudoscience, are these promisestoogood to be true? Can you naturally increase serotonin levels in the body?
I tagged a few psychiatrists and got their expert opinions. Most agree you can boost serotonin through simple lifestyle modifications like exercise, better sleep, and balanced nutrition. 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.
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.
You know serotonin is a neurotransmitter, but what does that mean, exactly? Grab your pens and paper. Here’s a little science lesson for you:
Serotoninis a type of neurotransmitter, which means it’s a messenger that sends signals between your nerves and the rest of your body. According toHarold Hong, MD, MBA, psychiatrist and medical director atNew Waters Recovery, serotonin is “crucial in regulating mood, sleep, digestion, and even appetite.”
As Dr. Hong notes, serotonin is often called the “feel-good” chemical because of its role in positive emotions and overall well-being. “Balanced serotonin levels are essential for mental health, as low serotonin has been associated with conditions like depression and anxiety,” Dr. Hong explains.
Myths and Facts about Serotonin and Mental Health
The Bottom LineThat means that while increasing serotonin can be helpful, it’s not a “magic cure,” and treating mental health involves a more holistic approach.
The Bottom Line
That means that while increasing serotonin can be helpful, it’s not a “magic cure,” and treating mental health involves a more holistic approach.
According toMarkyia Nichols, MD, OB-GYN, functional medicine doctor and chief medical officer atCiba Health, another common myth about serotonin and mental health is that serotonin is found primarily in our brains. “Many people believe serotonin is exclusively housed in our brains, but 90% of it is actually made in our guts, and another 8% is located in our bloodstream,” she explains.“That means, the more we tend toour gut health, the better our mental health—and other physiological processes—can be, potentially.”
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.
Dietary Adjustments
There is some evidence that eating foods rich in tryptophan canboost serotonin, says Dr. Hong. That’s 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.”
Additionally, just eating an overallhealthy, well-balanced dietcan help, as can focusing on foods that are good for your gut, says Dr. Nichols.
Did You Know?“Because serotonin is primarily housed in the gut, it’s crucial to eat a diet rich in a variety of whole foods, from fruits and vegetables to nuts, seeds, and legumes,” she says. A diverse gut microbiome can be helpful, so Dr. Nicols suggests a diet rich in plants, fiber, and protein to keep serotonin levels balanced.
Did You Know?
“Because serotonin is primarily housed in the gut, it’s crucial to eat a diet rich in a variety of whole foods, from fruits and vegetables to nuts, seeds, and legumes,” she says. A diverse gut microbiome can be helpful, so Dr. Nicols suggests a diet rich in plants, fiber, and protein to keep serotonin levels balanced.
Exercise
Engaging in healthy movement can work wonders for your mood and your serotonin levels. “Regular physical activity, especially aerobic exercises like running, cycling, or swimming, can increase serotonin production in the brain,” Dr. Hong says. And you don’t have to exercise for hours every day. “Just 30 minutes of movement a day can significantly impact serotonin levels and overall mood,” he notes.
Sunlight Exposure and Light therapy
There’s a relationship between yourexposure to natural sunlightand your body’s ability to produce serotonin. The more sunlight you’re exposed to, the more serotonin you produce. “Aim to get at least 15-20 minutes of sunlight each day, especially in the morning, to help regulate serotonin levels and improve mood,” Dr. Hong advises.
Tip:And if you can’t get out that much? “A light therapy box can also be beneficial if you live in a place with limited sunlight,” Dr. Hong offers.
Supplements to Boost Serotonin
Supplements are all the rage these days, and while they have their place, it’s important to consult with a healthcare provider before jumping on the supplement bandwagon. The FDA doesn’t directly regulate supplements, and sometimes supplements are recommended without evidence for their effectiveness.
That being said, here are some serotonin-boosting supplements our experts recommend:
Omega-3 Fatty Acids
Vitamin D
Along with omega-3s, vitamin D is also linked to increased serotonin production. As Dr. Nicols points out, “most people are deficient in Vitamin D,” so taking this supplement form can be super beneficial.
Probiotics
Sinceserotonin and gut healthare linked, maintaining a healthy gut is vital for serotonin production. That’s why Dr. Nicols suggests considering taking a probiotic supplement for improved gut health and improved serotonin production.
5-Hydroxytryptophan (5-HTP)
5-hydroxytryptophan (5-HTP)is a precursor to serotonin and is often used to boost serotonin levels. However, it’s crucial to use this under the guidance of a physician, especially if you take antidepressants. “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.
St. John’s Wort
St. John’s wort is a natural supplement used to manage mild depression. It may also increase serotonin, according to Dr. Hong. 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.
Three Home Remedies for Mental Health: Natural Ways to Improve Wellbeing
There are some powerful lifestyle tweaks you can make to maximize your body’s production of serotonin. 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. “Getting 7 to 9 hours of quality sleep is necessary because serotonin produces melatonin, the hormone that regulates sleep,” he says.
How to do this? Dr. Nichols suggeststhe 10-3-2-1 methodfor better sleep:
Consider Therapy
Strong Boundaries
“Staying mindful about how you spend your time and who you spend it with is critical,” Dr. Nicols shares.
“Protect your energy and embrace the power of saying ‘no’ to certain requests, even when you feel like you ‘should’ say ‘yes.’”
Keeping strong, mindful boundaries can support your mental health and keep your serotonin levels on the right track, she says.
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. Consider setting a time limit for yourself when it comes to doomscrolling and social media in general, she suggests.
How to Do a Digital Detox
Potential Risks and Considerations
While there are few risks to increasing serotonin naturally, there are some things to keep in mind.
First and foremost, if you are considering taking any supplements, you should talk with your provider beforehand, especially if you take other medications likeantidepressants. You can potentially develop a condition calledserotonin syndromeif you knock your serotonin levels out of balance.
What Is Serotonin Syndrome?
“Serotonin syndrome is a rare but severe condition that occurs when there’s too much serotonin in the body,” explains Dr. Hong. Some common symptoms include muscle stiffness, fast heart rate, and confusion. “It’s more likely to happen if you’re combining serotonin-boosting supplements like 5-HTP with medications such as SSRIs,” he explains.
It’s also important not to rely solely on lifestyle changes and supplements to balance serotonin levels.
ImportantMental 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.
Important
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.
“Seek out a board-certified mental health professional when you have ongoing feelings of sadness or anxiety that do not improve with self-care,” advises Dr. Nicols. “Seek help with any changes to sleep, appetite, digestion, or anything else that makes it difficult to manage work, school, home life, or relationships.”
The Pros and Cons of Antidepressants
Having adequate serotonin is important for our overall mood and mental well being. That’s why you hear about so many ways to “naturally boost serotonin.” While there are a few legit “natural” ways to do this—including exercise, getting enough sleep, eating well, and getting out in the sun—there’s no magic fix for getting these results. 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.
The 5 Types of Antidepressants
15 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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