13 science-backed ways to naturally boost serotonin for improved mood and energy

This brain chemistry imbalance might feel like a permanent cloud over your head, a lack of motivation, or even intense irritability. Some research suggests that massage lowers cortisol, which is the ying to serotonin’s yang. In a 2012 study of pregnant women with depression, two 20-minute massages a week decreased anxiety and increased serotonin after about 4 months. Instead, a steady diet of tryptophan-rich foods paired with carbs could raise your serotonin levels over time. As serotonin production also occurs in the gut, it is important to support gut function. Supplementing with a probiotic can improve the gut microbiome and consequently produce more serotonin.

Chronic stress negatively impacts serotonin production and impairs the function of serotonin receptors. Stress management, in contrast, can play an important role in maintaining optimal serotonin levels. Instead, it's better to eat foods rich in the essential amino acid tryptophan, which can pass through the how to increase serotonin blood-brain barrier.

Try a massage

'If serotonin remains too high at night, it could disrupt melatonin production and interfere with sleep. This natural rhythm is why we tend to feel emotionally balanced during the day and a bit more sensitive or irritable at night. The therapeutic benefits of laughter have to do with the power of positivity and its effect on serotonin brain activity.

What are the signs of low serotonin levels?

Most people do not need to worry about serotonin levels unless they are causing a problem. Read about some of the top available sun lamps for light therapy and SAD. Most evidence for exercise increasing serotonin comes from animal studies, though there are some examples in humans. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Have you ever hugged a loved one or gotten a massage and instantly felt more relaxed and less worried?

Scientifically Backed Ways To Naturally Increase Serotonin, According To Experts

You could fill up on tryptophan with turkey, cheese, and nuts… or you could pop a few tryptophan pills. Just remember to check with your doctor before downing any new supplement. Serotonin also has an anti-inflammatory effect, and research has shown that people with depression have higher indicators of inflammation in blood tests. Here’s one more reason to order the cheese board next time you’re out for happy hour. Keep reading to learn more about serotonin, some scientifically proven ways of increasing its levels, and some possible risks of doing so. If you want to find out whether your low mood is a sign of depression, consider taking the Psych Central medically reviewed depression test.

Traditional antidepressants

Some herbal supplements, medications, and alternative therapies may also help. SSRIs are medications that are often used to increase serotonin levels and treat depression. One possible drawback of this option is that they can increase serotonin levels too much, which can lead to serotonin syndrome. Serotonin levels can also be increased naturally without increasing the risk of serotonin syndrome.

• One way to get enough vitamin D is by spending some time outdoors, which is why many people tend to feel a drop in mood during the winter months.
• This information is not intended as a substitute for the advice provided by your physician or other healthcare professional.
• Unlike serotonin, 5-HTP is small enough to cross the blood brain barrier.
• Sometimes people need to try a few different meds to find the antidepressant that works for them.
• Massages are able to decrease cortisol and increase serotonin, making you calmer and thus helping to regulate your mood.

Having adequate serotonin levels is important for your mental and physical health. Too little serotonin can increase your risk of depression and other mental health challenges like anxiety and obsessive-compulsive disorder (OCD). It also offers tips for boosting serotonin both naturally and synthetically through medications and supplements. Learning how to increase serotonin—a "feel-good" hormone—can have a host of benefits. Serotonin functions as a neurotransmitter, sending chemical messages that stimulate the reward center of the brain. Doing so increases feelings of happiness and well-being while improving cognitive functions such as memory and attention.

• Getting sunlight first thing in the morning is a great way to boost your vitamin D and serotonin and support your physical and mental health.
• The main difference between dopamine and serotonin is that dopamine drives motivation and reward-seeking, while serotonin is focused on maintaining stable moods, sleep, and other parts of well-being.
• The more sunlight you’re exposed to, the more serotonin you produce.
• When dopamine is high, serotonin may quiet down so you can act fast and go after rewards.
• Symptoms of serotonin deficiency can also be linked to anxiety, attention deficit hyperactivity disorder (ADHD), suicidal thoughts, and post-traumatic stress disorder (PTSD).

Eating a healthy, balanced diet is an essential way to support mental and physical health. Including sources of tryptophan in the diet can have positive benefits on energy levels, mood, and sleep. 5-HTP is a dietary supplement that is used to help increase serotonin levels in the brain. However it is important to speak with a doctor to make sure that you are addressing the root cause of your symptoms. Because we can't test directly for serotonin levels in the brain, your doctor may identify a serotonin deficiency through symptoms. The best-known signs of low serotonin include depression and anxiety, often accompanied by poor sleep.

Researchers express concern about the negative effect of rapid urbanization on mental health. Constantly being overstimulated in urban environments causes cognitive fatigue and stress, which is why some people choose to escape into natural environments. When you let your guard down around friends or trusted family members, you can experience feelings of confidence, togetherness, and empathy.

For others, these strategies may address symptoms gradually over time. As always, it's best to involve your doctor in any concerning health matter. An integrative psychiatrist gives tips on how to increase serotonin, without taking any prescription drugs. At this time, research suggests that probiotics are more effective when used with antidepressants, as opposed to a stand-alone treatment for depression. How they work for people with gut issues who aren't on antidepressants is still under debate among researchers. "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.