Serotonin is a neurotransmitter which is often called the ‘feel-good chemical’ because of the positive effect it has on your state of mind. Not only that, but serotonin also regulates several processes in the body that help you stay at the peak of your health. If you understand how to increase serotonin naturally, you will be on your way to mental and physical well-being.
Read on to know how you can make simple and practical changes in your lifestyle to get a much-needed serotonin boost without the use of medicines. These tips help you increase serotonin naturally and gradually so that you can enjoy all the benefits of this vital neurotransmitter.
Why You Need to Increase Serotonin
When the serotonin levels in your body drop, it increases your risk of mental health issues like obsessive-compulsive disorder, depression and anxiety. With long periods of low serotonin levels, degenerative conditions like Alzheimer’s have also been observed. People also experience chronic fatigue which prevents them from enjoying a full life.
Before we move on to how to increase serotonin, let us understand why serotonin levels drop in the body. There are several reasons for this:
- Low Tryptophan level: Tryptophan is a type of essential amino acid that is used by the body to produce serotonin. Now, the term essential amino acid means that the body cannot produce it on its own. The only way to ensure adequate tryptophan levels is to consume foods that are rich in this amino acid. If your diet does not have ample tryptophan, your body is unable to maintain the necessary production of serotonin.
- Other nutritional deficiencies: Foods that increase serotonin contain tryptophan along with other nutrients like Vitamin D that help maintain the level of this neurotransmitter. It is not only about the production of serotonin but also the release and proper function of this neurotransmitter which requires nutritional support.
- Serotonin receptor malfunction: In some cases, even when the body is able to produce enough serotonin, you experience symptoms related to low serotonin levels. This is because of the malfunction or lack of ample serotonin receptors. So, the body is not able to use the neurotransmitter properly. If you try all the tips about how to increase serotonin and are unable to see any change, then it is best to consult an expert to rule out this issue.
How to Increase Serotonin Naturally
There are natural ways to increase serotonin production and optimize the release and use of this neurotransmitter. Here are some of the most widely recommended options.
1. Eat Tryptophan Rich Foods [Serotonin Diet]
There are several plant-based foods that boost serotonin as they produce it themselves. Studies have shown that about 20 families of plants and over 40 species contain serotonin. While these foods are good for you, the serotonin contained in them does not pass the blood-brain barrier, giving you inadequate results.
It is better to consume foods that are rich in the amino acid tryptophan as they supply the body with the natural ingredient required for the production of serotonin. The best natural serotonin foods include:
- Animal-based proteins like fish and chicken.
- Milk
- Eggs
- Seeds and nuts like pumpkin seeds, sunflower seeds and peanuts
- Soy-based products like tofu, soy milk, seitan and soybeans.
These foods that boost serotonin are most effective when consumed with carbohydrates. This is because carbohydrates initiate an insulin response in the body which is vital to carry tryptophan through the blood-brain barrier.
2. Increase Probiotics
Most of the serotonin in the body is produced in your gut. The symbiotic or good bacteria found in your gut are responsible for the production of serotonin. So, along with natural serotonin foods, consuming probiotics is a sure-shot way of improving serotonin levels.
The best probiotics that you can consume are yoghurt, kimchi, kombucha and kefir. These foods help the good bacteria in your gut thrive. As a result, serotonin production is boosted. Studies show that consuming probiotics is also effective in reducing symptoms of anxiety and depression. This is most likely the result of a serotonin boost, although more evidence is required to understand the right dosage of probiotics required to produce this effect.
3. Get Ample Sunlight
Just 10-15 minutes of sunlight each day is known to increase the production of serotonin. Ample exposure to sunlight is responsible for a healthy circadian rhythm which is pivotal in stimulating the serotonin output.
Additionally, when you get enough sunlight, the skin cells produce Vitamin D. Vitamin D not only helps you get a serotonin boost but also activates the neurotransmitter affecting your mood positively. A study conducted on elderly women showed that enough sun exposure reduces symptoms of depression.
In case you are unable to get enough sunlight because of your geographical location or the nature of your profession, experts recommend that you use Vitamin D supplementation. Vitamin D deficiency is one of the primary reasons for low serotonin levels which leads to many mental health-related issues.
4. Indulge in Physical Activities
It is a widely accepted fact that moving your body helps keep you in a good mood. First, it helps in the production of endorphins which are known as happy hormones. Studies also show that mood-boosting chemicals such as serotonin and dopamine are produced when you workout regularly and get enough physical activity
If you are wondering how to increase serotonin with exercises, here are some of the best activities to include in your routine:
- Biking
- Swimming
- Jogging or Running
- Dancing
- Jump Rope
- Yoga
Even brisk walking and activities like gardening are known to have the same effect as the above-mentioned physical activities.
5. Manage Your Sleep Cycle
There are some articles and studies which suggest that sleep deprivation can actually boost serotonin. If you have come across these, there is one very important point to note. When you deprive yourself of sleep for long periods of time, it has adverse effects on serotonin levels because it affects all the metabolic processes in the body.
Sleep deprivation prevents the body from utilizing nutrients optimally primarily. This in turn affects serotonin production. It has also been found that low serotonin levels affect your sleep cycle significantly. So while sleep is important to maintain healthy serotonin production, the vice versa is also true.
6. Change the Way You Think
This is slow, yet one of the most powerful natural ways to increase serotonin. Try to spend some time each day focussing on thoughts that make you happy. You can even use stimulants that trigger happy thoughts. Some of the best-known practices are:
- Making a gratitude list
- Socialising with people who make you happy
- Reading or watching inspirational content
- Watching funny movies or videos
- Looking at pictures of your loved ones
You can also seek the assistance of a behaviourist if you struggle with maintaining positive thoughts. In many cases, repeated negative thoughts are the result of underlying mental health issues that need to be resolved. Professionals help you reprogram thoughts so that you can avoid negative thoughts with effective, tried and tested techniques.
7. Include Adaptogenic Herbs
There are some plant extracts that work as adaptogens. Adaptogens are extremely useful in managing stress. They help maintain homeostasis which means that all your internal, physical and chemical systems are perfectly balanced. These herbs give you a serotonin boost by improving the ability of the body to balance hormones and respond appropriately to stress.
There is some evidence which also suggests that adaptogens have the same effect on your body as antidepressants, although further research is required in this area. Some of the best herbal adaptogens are Ashwagandha and Ginseng. However, like any alternative medicine, you must make sure that you consult your healthcare provider before including them in your diet. Since these are powerful herbs, they may also interfere with any medication that you consume or trigger allergic reactions.
8. Learn to Manage Stress
One of the biggest factors in lowering serotonin levels is chronic stress. It has a dual effect which includes malfunction of your serotonin receptors and poor serotonin production. Therefore, one of the most effective ways to ensure optimal levels of serotonin is by trying various techniques that help you manage stress. This includes:
- Breathing exercises
- Mindfulness
- Yoga or Stretching
- Breathing Exercises
- Massage Therapy
- Exercise
- Art Therapy
While it is impossible to eliminate stress from life, you can apply these techniques to equip yourself to deal with stressful situations in a more effective way.
Conclusion
There are physiological reasons that also affect serotonin production in the body. When low serotonin levels are the result of conditions like depression, making lifestyle changes alone may not be enough. These mood disorders are a complex combination of various factors like genetics, brain chemistry, environment, and more. So, when you have tried all the above-mentioned techniques that seem to be the answer to “how to increase serotonin” but do not see any change, it is a good idea to visit an expert.
If these symptoms are affecting day-to-day activities, reach out to a mental health professional for support. They may also prescribe medication that boosts serotonin levels effectively, depending on your symptoms.
Frequently Asked Questions About How to Increase Serotonin
Q. How do we instantly increase serotonin levels?
Eating foods that are rich in Vitamin D and tryptophan, getting enough sleep and spending time in the sun are the fastest and most effective ways of increasing serotonin levels.
Q. What is the natural way to stimulate serotonin?
Eating healthy, working out regularly, managing stress, having a healthy sleep routine and practising positivity are the best ways to increase serotonin naturally.
Q. What boosts serotonin in our body?
Foods like fish, eggs, nuts, seeds, yoghurt and milk are the best serotonin boosters. Exercise and ample sunlight are also known to boost serotonin naturally.
