How to Increase Serotonin: Natural Methods and Medications

Research shows that high serotonin in the brain general means happier moods4, while low serotonin may be linked to an increased risk for depression. The main takeaway is that serotonin governs a wide range of processes beyond just mood. To that end, some of the most common signs that your serotonin levels might need a boost are mood changes, irritability, trouble sleeping, and loss of appetite.

These factors make it sound like an enticing supplement for those with both depression, but high dose 5-HTP has some serious side effects. The short answer is, serotonin can work as a neurotransmitter or a hormone, depending on where you find it. Serotonin functions2 as a neurotransmitter in the central nervous system (your brain and spinal cord) and as a hormone in the peripheral nervous system (everywhere else). ‘It’s more accurate to say that serotonin helps to stabilise mood rather than create happiness.

• 5-HTP is the precursor to serotonin, which your body also converts into melatonin, a molecule that aids in sleep.
• It can take up to eight weeks before you notice mood improvements.
• You may know it as “the happy molecule” for its role in regulating happiness, anxiety, and mood.
• “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.

Approximately 95% of the serotonin in your body is produced in your gastrointestinal tract. Keep in mind that supplements are not regulated by the Food and Drug Administration (FDA). It may be best to choose supplements that undergo quality control through third-party agencies to ensure they contain how to increase serotonin the ingredients listed on the label in the correct amounts. Try consuming tryptophan-rich food with 25 to 30 grams of carbohydrates. Making an omelet and eating it with a salad can be suitable for a light meal.

Serotonin, known as the “happy chemical” in your brain, is heightened by doing these activities. Music can make you feel a range of excitatory emotions, from jubilant to weepy. According to Wolkin, listening to music you like activates the pleasure center of the brain, which not only releases dopamine and serotonin but keeps serotonin around longer.

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Several common antidepressant medications directly increase serotonin levels in the brain. You may find it helpful to explore alternative therapies for mood disorders. But if you’re experiencing symptoms of depression or sadness, consider talking with a mental health professional.

Try massage therapy

• In people who are not experiencing depression, it is unclear whether increasing serotonin will be beneficial.
• That means that while increasing serotonin can be helpful, it’s not a “magic cure,” and treating mental health involves a more holistic approach.
• Low serotonin levels or imbalances can cause depression, anxiety, insomnia, migraine headaches and cravings.

Exposure to either the sun or to the bright light meant to replicate it is another way to naturally increase serotonin levels. Light therapy is one of the main treatments for seasonal affective disorder (SAD), the winter blues that may be triggered by a drop in serotonin levels. SAMe appears to help increase serotonin and may improve depression symptoms. Consider speaking with a healthcare professional before taking it with any other supplements or medications that increase serotonin, including certain antidepressants and antipsychotics. High serotonin, called serotonin syndrome, is caused by taking too much medication that increases serotonin levels.

Reduce Chronic Stress

Too little serotonin can negatively affect your mood, but could a good mood help increase serotonin levels? Research suggests the following supplements may help increase serotonin and reduce symptoms of depression. If you live in a rainy climate, have a hard time getting outside, or have a high risk for skin cancer, you can still increase serotonin with bright light exposure from a light therapy box. Spending time in the sunshine appears to help increase serotonin levels, and research exploring this idea suggests your skin may be able to synthesize serotonin. Research suggests that serotonin tends to be lower after winter and higher in summer and fall.

As winter approaches, it starts getting darker much earlier in the day, which may affect your mood and make you more prone to sadness. Serotonin is one of the chemical messengers in our body that regulate our nervous system. The neurotransmitter is famously known as one of the “happy hormones.” In particular, serotonin influences our overall feelings of well-being. Sometimes eating all the turkey and getting all the sunshine still doesn’t lift your spirits.

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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. When your exposure to sunlight decreases in the winter and fall, it can lead to serotonin deficiency, also known as seasonal affective disorder (SAD).

Stress Management

In people who are not experiencing depression, it is unclear whether increasing serotonin will be beneficial. However, for those who are experiencing depression, some may find that addressing serotonin deficiencies could help with symptoms. 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. While there are few risks to increasing serotonin naturally, there are some things to keep in mind. 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.

Serotonin Levels: What’s Good, Less Than Ideal, and Possibly Dangerous?

Depending on your symptoms, you may be prescribed a selective serotonin reuptake inhibitor (SSRI) or another type of antidepressant. SSRIs help keep your brain from reabsorbing the serotonin that’s released. Note that St. John’s wort can make certain medications, including some cancer drugs and hormonal birth control, less effective. The 5-HT2A receptor is the same receptor that gets activated if you take a hallucinatory drug or have a mental condition like schizophrenia. The activation of these receptors in sleep-deprived individuals can mimic many of the same symptoms and get progressively worse—even triggering psychosis—if the sleep loss is severe.

Dr. Jolene Brighten

It’s also possible to increase serotonin levels without taking medicine. When you pedal your bicycle or lift weights, your body releases more tryptophan, the amino acid your brain uses to make serotonin. This boost in serotonin (along with other endorphins and other neurotransmitters) is why many people get that feeling of euphoria known as a “runner’s high” after an intense workout. Health experts have warned for decades about the risks of too much sun exposure, such as skin cancer. However, sunlight provides vitamin D and helps stimulate serotonin production, which is essential for physical and mental health. Serotonin syndrome is a potentially serious medical condition that occurs when there is an excessive accumulation of serotonin in the body.