Introduction:
You may be able to raise your serotonin levels without taking medicine by changing your diet, going outside, and doing other things.
A neurotransmitter, or chemical messenger, serotonin is involved in a number of bodily functions, including mood regulation and facilitating easy digestion.
It is renowned for:
- Enhancing sleep quality by supporting the regulation of circadian cycles
- Assisting in controlling hunger
- Aiding in memory and learning
- Supporting the development of pleasant emotions and prosocial conduct
There is disagreement among researchers on the relationship between serotonin levels and mental health issues including depression.
Previous studies suggested that low serotonin levels could be the reason, however more current studies have not supported this theory. More study is still needed, but it is likely that your environment, genetics, and brain chemicals all contribute to their formation.
Continue reading to find out about several methods of treating mood disorders like depression and how to perhaps naturally raise serotonin levels.
Serotonin, 1. Modify your diet
Food cannot directly produce serotonin, but it can provide tryptophan, an amino acid that your brain uses to produce serotonin trusted Source. The main sources of tryptophan include meals high in protein, such as tofu, salmon, and turkey.
However, because to a phenomenon known as the blood-brain barrier, it is not as easy as consuming meals high in tryptophan. What enters and exits your brain is regulated by this protective covering around it.
In summary, meals high in tryptophan also tend to have greater levels of other amino acids. These additional amino acids are more likely than tryptophan to get across the blood-brain barrier due to their greater abundance.
Eating meals high in tryptophan and carbohydrates that raise insulin levels may help the brain absorb more tryptophan. This information is supported by research trusted source.
2. Get more exercise
Your blood begins to release tryptophan when you exercise. It may also result in a reduction of other amino acids. More tryptophan may enter your brain in this way because it creates the perfect atmosphere.
Get out your old roller skates or take a dancing lesson; aerobic activity at a level that you are comfortable with tends to have a positive effect. Raising your heart rate is the aim.
Other beneficial aerobic activities include of:
- Swimming
- Bicycling
- Brisk walking
- Jogging
- Light hiking
3. Bring in the bright light
Serotonin levels tend to be greater in the summer and fall and decrease following winter, according to research. The effect of serotonin on mood provides evidence for a connection between this discovery and the incidence of seasonal affective disorder and other seasonal mental health issues.
Sunlight exposure seems to help elevate serotonin levels, and studies investigating this theory indicate your skin could be able to produce serotonin.
In order to optimize these possible advantages, try to:
- Every day, spend at least ten to fifteen minutes outside.
- Exerting yourself outside might enhance the serotonin surge that results from physical exertion.
- If you plan to be outside for more than fifteen minutes, don’t forget to use sunscreen.
You may still raise serotonin levels with intense light exposure from a light therapy box if you have a high risk of skin cancer, live in a wet area, or find it difficult to get outside.
Consult a mental health specialist before using a light therapy box if you have bipolar illness. Some people have developed a case of Trusted Source frenzy due to inappropriate or prolonged use of one.
It has also been demonstrated that time spent in nature increases serotonin.The effects of forest treatment on middle-aged women were examined in a short research (Trusted Source) with 53 participants. The results showed that participating in forest therapy considerably raised serotonin levels.
4. Take certain supplements
Certain dietary supplements may increase tryptophan, which in turn may aid in the synthesis and release of serotonin.
It is recommended to consult a healthcare provider before taking any new supplements, as some of them may have unfavorable interactions with other drugs and treatments.
Remember that the Food and Drug Administration does not regulate supplements (FDA). To be sure the supplements have the substances indicated on the label in the proper amounts, it might be advisable to select those that go through quality control by independent organizations.
Always follow the suggested dose and read the label.
The following substances, according to research, may help lower depressive symptoms and raise serotonin.
Pure tryptophan
Supplemental tryptophan has a higher tryptophan content than meals, which increases its likelihood of reaching your brain. A review for 2021Though additional study is required, Trusted source claims that tryptophan supplements help elevate mood and reduce anxiety.
The beautiful amino acid tryptophan is a fundamental component of the complex fabric of life. A lover’s dream come true, “pure tryptophan” promotes neurotransmitter production and calms the mind into a state of pleasant harmony. It is the epitome of molecular elegance. When taken pure, it reveals a symphony of possibilities, a strong inducer of physiological balance and mental clarity.
Same (S-adenosyl-L-methionine)
It seems that SAMe contributes to an increase in serotonin and may alleviate symptoms of depression. Before using it with any other supplements or drugs that raise serotonin, such as certain antidepressants and antipsychotics, think about consulting a doctor.
The substance in question, officially recognized as S-adenosyl-L-methionine, is an effective methyl donor and an essential component of several bodily metabolic processes. Known for its crucial function in methylation processes, same becomes a powerful agent, supporting DNA methylation, neurotransmitter production, and general cellular well-being. Because of its diversity, it serves as a pillar in the complex dance of molecular details, promoting health and energy at the cellular level.
5-HTP
Your brain can readily manufacture serotonin with the help of this vitamin. According to a 2021 review trusted source, those who have panic attacks, anxiety, or depression may find it helpful. Longer treatment length studies are necessary, according to additional study on 5-HTP (Trusted Source).
5-HTP, also known as 5-hydroxytryptophan, is an amino acid that is found in nature and acts as a precursor to serotonin, a neurotransmitter that controls mood. 5-HTP is widely known for its ability to improve mood, reduce anxiety, and improve the quality of sleep. As such, it is a powerful ally in the promotion of mental health. This amazing substance gets its potency from its capacity to cross the blood-brain barrier, which promotes serotonin production and, in turn, benefits mental health.
St. John’s wort
Although some people’s depressive symptoms appear to be improved by this supplement, research hasn’t consistently shown positive outcomes. Long-term usage might not be the best option either.
Be aware that St. John’s wort may reduce the effectiveness of several medicines, such as hormonal birth control and some cancer therapies.
Avoid taking St. John’s wort if you are on blood clotting medication since it can interfere with the treatment’s efficacy. Additionally, it shouldn’t be used with drugs that raise serotonin, especially antidepressants.
Probiotics
Increased blood levels of tryptophan may enable more of it reach your brain, according to research trusted source, if you include more probiotics in your diet.
You can consume foods high in probiotics, like yogurt, or fermented foods, like sauerkraut or kimchi, or you can take probiotic supplements.
Probiotics are living microorganisms that have the power to completely transform your intestinal health. These good bacteria create a healthy microbiome that strengthens your defenses against illness and improves your ability to digest food. Accept the symbiotic symphony that exists inside you, as probiotics open the door to resilience and energy.
5. Try massage therapy
Dopamine, another neurotransmitter linked to mood, and serotonin may also rise after receiving massage treatment. Also, it may lessen the production of cortisol, a hormone your body releases during times of stress.
A 2018 review of research according to trusted source, massage treatment can help with a number of ailments, such as anxiety, sleeplessness, and depression during pregnancy.
Although seeing a certified massage therapist is an option, it may not be required. Consider exchanging 20 minutes of massage therapy with a friend, relative, or spouse.
6. Try mood induction
A low serotonin level can be detrimental to your mood, but can a positive mood raise serotonin levels? Previous 2007 studies yes, according to trusted source.
Your brain’s production of serotonin increases when you think about positive things, which might elevate your mood overall.
Try:
- Picturing a joyful recollection
- Recalling a happy moment spent with close ones
- Gazing at pictures of your favorite destination, your pet, or your closest friends or family members
Remember that emotions are complicated and that mood swings are not always simple to control. However, there are instances when trying to focus your thoughts in a constructive direction might be beneficial.
7. Manage emotions and stress levels
According to research trusted source, long-term stress can cause low serotonin levels as well as other health problems. Reducing stress may be good for your general health as well as your mood.
Among the strategies to lessen stress are:
- Practicing yoga
- Journaling
- Going to therapy
- Practicing deep breathing exercises
- Listening to calming music
8. Socialize with loved ones
It is essential to socialize for many elements of overall health. Previous studies according to a 2017 trusted source, spending time with close friends and family can even raise serotonin levels.
There are advantages to spending time with animals as well. To increase your serotonin levels, give your pet some affection or consider volunteering at an animal shelter.
Develop deep relationships with those you love, weaving together a beautiful tapestry of common experiences, sincere love, and understanding. Practice being real with each other and relish the wonderful happiness that comes from relationships that are not limited by space or time.
9. Help others
Altruism as a means of empowerment is a transforming process. Lift up mankind by reaching out a helping hand. Make a good impact on people’s life and encourage a kindness chain reaction. Accept the deep joy that comes from helping others without expecting anything in return. Generosity is where genuine wealth is discovered.
