Talking with a doctor about any medications, supplements, and drugs you’re taking can help you avoid potentially dangerous interactions. If you’re looking to boost your serotonin, there are a few things you can try on your own. However, don’t hesitate to reach out for help if these tips aren’t cutting it. Research suggests that chronic stress can lead to low serotonin levels and other health issues. Reducing stress may not only benefit your mood but also your overall health.
Antidepressant drugs called selective serotonin reuptake inhibitors (SSRIs) can increase serotonin levels. First and foremost, if you are considering taking any how to increase serotonin supplements, you should talk with your provider beforehand, especially if you take other medications like antidepressants. You can potentially develop a condition called serotonin syndrome if you knock your serotonin levels out of balance.
- As winter approaches, it starts getting darker much earlier in the day, which may affect your mood and make you more prone to sadness.
- For example, mild symptoms may include muscle twitching and sweating, while severe symptoms may include seizures and loss of consciousness.
- For others, these strategies may address symptoms gradually over time.
- Only a medical pro can give you a personalized plan for managing depression.
Physical Health
Theoretically, undergoing acupuncture works by bringing your body’s yin and yang back into proper energy alignment. To integrate gratitude into your life, Assar suggests identifying two to three things each day that you are grateful to have (and even writing them down in a journal). Making it a part of your routine expands your worldview and cognitively encourages you to find the silver lining of whatever’s happening in your life.
St. John’s wort is a natural supplement used to manage mild depression. 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. There’s a relationship between your exposure to natural sunlight and your body’s ability to produce serotonin. The more sunlight you’re exposed to, the more serotonin you produce.
How to increase serotonin with or without medication
Serotonin is a chemical that carries messages between nerve cells and is mainly produced in the brain, lungs, and gut. It is also released in the blood and works by attaching to serotonin receptors, or 5-HT receptors, present in certain cells. Daily exposure to light can encourage the brain to produce serotonin. A lack of light exposure, on the other hand, is linked to seasonal affective disorder (SAD)—severe depression caused by seasonal changes. Consistently high serotonin levels over long periods can have negative consequences. Working with a qualified healthcare professional can help a person avoid potential complications and improve their well-being.
Health Conditions
For decades, researchers have debated the role of serotonin in aggression, mood, and social interactions. Researchers are beginning to probe deeper into the mind and body connection through what they call the gut-brain axis. The gastrointestinal tract, starting from the mouth and ending at the anus, produces more than 90% of the body’s serotonin. Serotonin is a neurotransmitter, meaning that brain and nervous system cells use it to communicate with one another. It’s a hormone that maintains our mood and general well-being, while also regulating several brain functions like appetite, learning, sleep, memory, and cognition. Have you ever wondered why you suddenly feel happier after exercising or getting a really relaxing massage?
Tryptophan, which goes into making serotonin, is commonly found in foods that contain protein. Although meat is often a key source of protein for many people, there are also many vegetarian and vegan sources. Nevertheless, 2016 research has linked low serotonin to mood disorders, and it may have a role to play in depression. Serotonin is a chemical found in the brain, blood, intestines, and connective tissues.
Massage
- As serotonin is responsible for feelings of happiness and optimism, poor gut function can significantly affect mood and wellbeing.
- It causes blood vessels to contract, helps transmit information across the nervous system, and has a role in brain function.
- Never buy a supplement from a brand you can’t easily research and verify.
- In addition, mood disorders involve a complex mix of brain chemistry, environment, genetics, and other factors.
- However, even people without mental health conditions can have low serotonin levels.
Serotonin is a neurotransmitter that plays an important role in mood, memory, and behavior. In fact, many antidepressants work by increasing serotonin levels in the brain. The question is whether people can naturally increase serotonin without medications. Certain medications, such as SSRIs, increase serotonin levels, and stopping them under the guidance of a healthcare provider will decrease them. Additionally, you can manage serotonin levels naturally with lifestyle changes. For example, exercise can increase serotonin levels without increasing the risk of serotonin syndrome.
Since serotonin is basically your wellness ride-or-die, bad things happen when it gets too low. Some of this is theoretical — it’s not like we can stick a needle in your brain to check the serotonin level, and there are no blood tests yet. Physical therapists sometimes include massage in their treatment approach. They will also likely show you how to do simple self-massage at home.
Ways to Naturally Boost Your Serotonin
You can boost serotonin through lifestyle changes (such as exercising more often), medical treatments (such as SSRIs), or a combination of both. Serotonin is produced with the help of an essential amino acid called tryptophan. Beyond emotions, healthy serotonin levels can regulate body temperature and breathing, promote healthy intestine function, promote bone health, and much more. When serotonin levels are low, a person may feel persistently anxious, irritable, or unable to rest, which is common in depression and certain anxiety disorders. Too little dopamine can leave a person feeling unmotivated, distracted, or physically slowed, as seen in conditions such as depression, ADHD, and Parkinson’s disease.
Keep in mind that you may only need to take SSRIs for a few months. For many people, SSRIs can help them get to a place where they can make the most out of treatment and learn how to effectively manage their condition. Cuddle your pet or try volunteering at an animal shelter for an extra boost of serotonin. Keep in mind that moods are complex, and it’s not always that easy to change your mood.
What does serotonin do for the body?
Snacking on a handful of nuts between meals can help a person to feel fuller for longer. Milk is also a good source of calcium, which helps build healthy bones and teeth. This oily fish is also a source of omega-3 fatty acids, which are important for health. These fatty acids can help support strong bones, healthy skin, and eye function. According to MedlinePlus, 5-HTP is possibly effective for depression and may work as well as some antidepressant drugs. When serotonin is higher, it can hold back dopamine’s impulses, helping you stay patient and make choices that feel good in the long run.