Physical activity promotes the release of several “feel-good” chemicals, including serotonin and endorphins (the hormones responsible for a “runner’s high”). It is well known that exercise is good for mental health. Tryptophan is a precursor to serotonin, meaning that the body can use it to make serotonin.
It’s best to talk with your healthcare provider before trying any alternative treatment. Herbs and supplements are not regulated by the Food and Drug Administration (FDA). The practice is reported to be “moderately effective” in treating non-seasonal depression, according to a 2016 review from McMaster University in Canada.
Conditions
The needles are thought to activate blood flow to the area, which floods that section with endorphins, the body’s natural painkillers. With roots in traditional Chinese medicine (TCM), acupuncture works by inserting thin, metallic needles into different pressure points and zones on the body. The rush of those chemicals in your body can make you feel all relaxed afterward—post-massage bliss is a real thing.
Some research suggests that you should consume tryptophan-rich foods with carbohydrates (such as bread, pasta, rice, or fruit) because it may aid in absorption. You may be able to increase your serotonin naturally by eating certain foods, getting regular exercise, managing stress, and spending time in sunlight. Some ways to help strengthen and boost your serotonin levels may include exercising, getting more sunlight, socializing with others, and taking certain supplements. Some people may have lower serotonin levels due to their brain chemistry, and there isn’t much you can do about Increase serotonin this on your own. Older research from 2017 has found spending time with loved ones can even increase serotonin levels. One 2018 review of studies suggests massage therapy can benefit varying conditions, including anxiety, insomnia, and prenatal depression.
Contact your healthcare provider if you experience these symptoms. Sexual issues (such as lack of interest in sex or an inability to have sex) may also occur with some antidepressants and can last as long as six months after discontinuing the drug. Connectedness with others can improve your “social fitness” and mental health. Certain behaviors—such as eating, sleeping, and sex—trigger the “pleasure center” of the brain, called the orbitofrontal cortex.
But if you’re experiencing symptoms of depression or sadness, consider talking with a mental health professional. The same 2015 review suggests that massage therapy increases serotonin and dopamine levels, improving happiness and reducing pain. Also, carbohydrates make tryptophan more active in the brain, increasing serotonin production. Stress and serotonin deficiencies can lead to issues with mood, requiring you to supplement serotonin to manage your mental health.
How Do I Increase Serotonin?
Healthy interactions with others promote the brain’s release of serotonin, dopamine, and endorphins, while unhealthy or hostile ones can either decrease these hormones or leave them unchanged. Massage also appears to decrease the stress hormone cortisol, which is linked to an increased risk of depression and anxiety. Thinking about something that makes you happy can actually boost your serotonin levels, according to research.
Food
The review suggests that consistent physical activity may produce higher levels of serotonin that can 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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Exposure to either the sun or to the bright light meant to replicate it is another way to naturally increase serotonin levels. When you pedal your bicycle or lift weights, your body releases more tryptophan, the amino acid your brain uses to make serotonin. It’s also possible to increase serotonin levels without taking medicine.
- That’s because tryptophan is an amino acid that your body uses to make serotonin.
- Instead, it’s better to eat foods rich in the essential amino acid tryptophan to increase serotonin levels.
- 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.
- The FDA doesn’t directly regulate supplements, and sometimes supplements are recommended without evidence for their effectiveness.
- Using one incorrectly or for too long has triggered mania in some people.
Light
While it’s not easy to eliminate stress from everyday life, these simple stress management techniques can go a long way in helping you feel better. The 5-HT2A receptor is the same receptor that gets activated if you take a hallucinatory drug or have a mental condition like schizophrenia. If you struggle with changing your thinking, consider pursuing cognitive behavioral therapy (CBT) with a certified therapist.
Bring in the bright light
Some common symptoms include muscle stiffness, fast heart rate, and confusion. While there are few risks to increasing serotonin naturally, there are some things to keep in mind. Consider setting a time limit for yourself, or even changing the color of your phone screen, when it comes to doomscrolling and social media in general, she suggests. According to Dr. Hong, CBT “has been shown to improve serotonin function by helping change negative thought patterns.”
Get Enough Sleep
- “It is believed that sunlight and subsequently vitamin D can influence our experience of positive emotions, protect from depressed mood and anxiety, as well as promote our energy and alertness,” says psychologist Sheva Assar, Ph.D.
- This protective sheath around your brain controls what goes in and out of your brain.
- Less sun exposure causes a reduction in serotonin, which can lead to symptoms of depression.
- Tryptophan supplements contain more tryptophan than food, making them more likely to reach your brain.
- “Massage is another great stress management tool and has been found to not only promote the release of serotonin but also decrease cortisol,” Goldman says.
- Assar explains physical touch, such as hugging, cuddling, or a supportive touch, can help build connections with others and influence the production of serotonin—which boosts mood and immunity response while decreasing stress.
You can improve your serotonin levels in ways that don’t involve medication. In addition, normal levels of serotonin can regulate bowel movements, improve bone health, and help with forming blood clots . Your body automatically regulates itself to prevent the overproduction of serotonin. Touch can have a significant impact on your serotonin levels. A 2015 review suggests that consuming fish oil can help regulate serotonin production. When you absorb sunlight through your eyes and skin, it triggers the brain to produce more serotonin.
Admittedly, it can be hard for some people to just think happy thoughts, especially if they have depression. While further study is needed, early research suggests that these adaptogenic substances exert antidepressant effects by normalizing key hormones like serotonin. The herbs are thought to help keep the body’s systems, including the hormone system, in a state of equilibrium (homeostasis). Adaptogens are extracts used in herbal medicine that help the body deal with stress. An estimated 95% of the body’s serotonin is produced in the gut.
Treatment
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.
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).
Alternatively, try managing your stress levels with yoga, meditation, or deep breathing exercises, since prolonged periods of stress can deplete your serotonin levels. To boost your serotonin levels, try eating more complex carbs, like whole grain breads and pastas, brown rice, and sweet potatoes. Below is a discussion of some of the natural ways that you can boost your serotonin levels to get feeling happy, fulfilled, and energized again.