Serotonin boosters supplements

11 Ways to Raise Serotonin Levels Naturally

There are a number of ways to boost serotonin levels without medication including spending time outdoors, adjusting your diet, and more.

Serotonin is a neurotransmitter (chemical messenger) involved in many processes throughout your body, from regulating your mood to promoting smooth digestion.

It’s also known for:

promoting good sleep by helping regulate circadian rhythms
helping regulate appetite
helping with learning and memory
helping promote positive feelings and prosocial behavior

If you have low serotonin, you might:

feel anxious, low, or depressed
feel irritable or aggressive
have sleep issues or feel fatigued
feel impulsive
have a decreased appetite
experience nausea and digestive issues
crave sweets and carbohydrate-rich foods

Read on to learn about different ways to increase serotonin naturally.

You can’t directly get serotonin from food, but you can get tryptophan, an amino acid that’s converted to serotonin in your brain. Tryptophan is found primarily in high protein foods, including turkey and salmon.

But it’s not as simple as eating tryptophan-rich foods, thanks to something called the blood-brain barrier. This is a protective sheath around your brain that controls what goes in and out of your brain.

In a nutshell, tryptophan-rich foods are usually higher in other types of amino acids. Because they’re more abundant, these other amino acids are more likely to cross the blood-brain barrier than tryptophan.

But there may be a way to bypass the system. Research suggests that eating carbs along with foods high in tryptophan may help more tryptophan make it into your brain.

Try consuming tryptophan-rich food with 25 to 30 grams of carbohydrates.

Snacking for serotonin
Here are some snack ideas to get you started:
whole-wheat bread with turkey or cheese
oatmeal with a handful of nuts
salmon with brown rice
plums or pineapple with your favorite crackers
pretzel sticks with peanut butter and a glass of milk

Exercising triggers the release of tryptophan into your blood. It can also decrease the number of other amino acids. This creates an ideal environment for more tryptophan to reach your brain.

Aerobic exercise, at a level you’re comfortable with, seems to have the most effect, so dig out your old roller skates or try a dance class. The goal is to get your heart rate up.

Other good aerobic exercises include:

swimming
bicycling
brisk walking
jogging
light hiking

Research suggests that serotonin tends to be lower after winter and higher in summer and fall. Serotonin’s impact on mood supports a link between this finding and the occurrence of seasonal affective disorder and mental health concerns linked to the seasons.

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.

To maximize these potential benefits, aim to:

spend at least 10 to 15 minutes outside each day
take your physical activity outside to help increase the serotonin boost brought on by exercise — just don’t forget to wear sunscreen if you’ll be out for longer than 15 minutes

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.

If you have bipolar disorder, talk with your mental health professional before trying a light therapy box. Using one incorrectly or for too long has triggeredmania in some people.

Spending time in nature has also been shown to increase serotonin. One study looked at the effects of forest therapy on middle-aged women and found that serotonin levels increased significantly after partaking in forest therapy.

Some dietary supplements may help jumpstart the production and release of serotonin by increasing tryptophan.

Before trying a new supplement, check with your healthcare professional. Notify them if you also take:

prescription medication
over-the-counter medication
vitamins and supplements
herbal remedies

Keep in mind that supplements are not regulated by the Food and Drug Administration (FDA). Always read the label and take the recommended dosage.

Research suggests the following supplements could help increase serotonin and reduce symptoms of depression.

Pure tryptophan

Tryptophan supplements contain much more tryptophan than food sources, making them more likely to reach your brain. A 2021 review suggests tryptophan supplements can have improve mood and decrease anxiety, though more research is needed.

SAMe (S-adenosyl-L-methionine)

SAMe appears to help increase serotonin and may improve depression symptoms. Speak with a healthcare professional before taking it with any other supplements or medications that increase serotonin, including certain antidepressants and antipsychotics.

5-HTP

This supplement can easily enter your brain and produce serotonin. A 2016 study suggests it worked as effectively as antidepressants for those with early symptoms of depression. But other research on 5-HTP suggests longer treatment duration studies are needed.

St. John’s wort

While this supplement seems to improve symptoms of depression for some people, research hasn’t shown consistent results. It also may not be ideal for long-term use.

Note that St. John’s wort can make certain medications, including some cancer drugs and hormonal birth control, less effective.

People on blood clotting medication should not take St. John’s wort as it interferes with the drug’s effectiveness. You also shouldn’t take it with medications, particularly antidepressants, that increase serotonin.

Probiotics

Research suggests getting more probiotics in your diet may increase tryptophan in your blood, helping more of it to reach your brain.

You can take probiotic supplements or eat probiotic-rich foods, such as yogurt, and fermented foods, such as kimchi or sauerkraut.

Serotonin syndrome warning
Use caution when trying these supplements if you already take medication that increases serotonin. This includes several types of antidepressants.
Too much serotonin could cause serotonin syndrome, a serious condition that can be life threatening without treatment.
If you want to try replacing antidepressants with supplements, work with your healthcare professional to safely taper off antidepressants for at least 2 weeks first. Abruptly stopping can have serious consequences.

Massage therapy helps increase serotonin and dopamine, another mood-related neurotransmitter. It also helps to decrease cortisol, a hormone your body produces when stressed.

One review of 65 studies suggests massage therapy can benefit varying conditions, such as prenatal depression, autoimmune conditions, breast cancer, and dementia. The review of breast cancer reported reduced depression and increased serotonin and dopamine.

While you can see a licensed massage therapist, this might not be necessary. Try swapping 20 minutes of massage with a partner, family member, or friend.

Too little serotonin can negatively impact your mood, but could a good mood help increase serotonin levels? Older 2007 research suggests yes.

Thinking about something that makes you feel good can help increase serotonin in your brain, which can help promote an improved mood in general.

Try:

visualizing a happy moment from your memory
thinking about a positive experience you had with loved ones
looking at photos of things that make you happy, such as your pet, a favorite place, or close friends

Keep in mind that moods are complex, and it’s not always that easy to change your mood. But sometimes engaging in the process of trying to direct your thoughts toward a positive place can help.

Chronic stress is known to be linked with a host of health problems, which is why reducing stress is so important. Research has found that chronic stress can even lead to low serotonin levels.

Some ways to reduce stress include:

practicing yoga
journaling
going to therapy
practicing deep breathing exercises
listening to calming music
saying affirmations
practicing gratitude
taking a warm bath
trying aromatherapy

Yes, partaking in bouts of sleep deprivation could boost serotonin levels. One study found that six hours of sleep deprivation in mice resulted in higher serotonin levels.

However, do note that disrupting your sleep should only occur in moderation and you should talk with your doctor first.

Socializing is imperative for many aspects of wellness and research has found spending time with loved ones can even increase serotonin levels.

Spending time with animals also has its benefits. Cuddle your pet or try volunteering at an animal shelter for an extra boost of serotonin.

Helping others feels good for a reason: Research has shown that kindness can increase serotonin as well as oxytocin and dopamine. One study found that giving support (over being on the receiving end) is an underrated way to boost mood.

It’s been said that laughing is the best medicine. A 2016 review looked into the therapeutic benefits of laughter on mental health and found that laughing can lower stress hormones such as cortisol which, in turn, decreases the stress response.

If you’re looking to increase serotonin to improve mood-related symptoms, including those of depression, these methods may not be enough.

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. In addition, mood disorders involve a complex mix of brain chemistry, environment, genetics, and other factors.

If you find that your symptoms are starting to impact your day-to-day life, consider reaching out for support from a mental health professional. If you’re concerned about the cost, our guide to affordable therapy can help.

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. This leaves more available for use in your brain.

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.

Serotonin is an important neurotransmitter, affecting everything from your mood to your bowel movements. 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.

11 Ways to Raise Serotonin Levels Naturally

There are a number of ways to boost serotonin levels without medication including spending time outdoors, adjusting your diet, and more.

Serotonin is a neurotransmitter (chemical messenger) involved in many processes throughout your body, from regulating your mood to promoting smooth digestion.

It’s also known for:

promoting good sleep by helping regulate circadian rhythms
helping regulate appetite
helping with learning and memory
helping promote positive feelings and prosocial behavior

If you have low serotonin, you might:

feel anxious, low, or depressed
feel irritable or aggressive
have sleep issues or feel fatigued
feel impulsive
have a decreased appetite
experience nausea and digestive issues
crave sweets and carbohydrate-rich foods

Read on to learn about different ways to increase serotonin naturally.

But there may be a way to bypass the system. Research suggests that eating carbs along with foods high in tryptophan may help more tryptophan make it into your brain.

Try consuming tryptophan-rich food with 25 to 30 grams of carbohydrates.

Snacking for serotonin
Here are some snack ideas to get you started:
whole-wheat bread with turkey or cheese
oatmeal with a handful of nuts
salmon with brown rice
plums or pineapple with your favorite crackers
pretzel sticks with peanut butter and a glass of milk

Exercising triggers the release of tryptophan into your blood. It can also decrease the number of other amino acids. This creates an ideal environment for more tryptophan to reach your brain.

Aerobic exercise, at a level you’re comfortable with, seems to have the most effect, so dig out your old roller skates or try a dance class. The goal is to get your heart rate up.

Other good aerobic exercises include:

swimming
bicycling
brisk walking
jogging
light hiking

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.

To maximize these potential benefits, aim to:

spend at least 10 to 15 minutes outside each day
take your physical activity outside to help increase the serotonin boost brought on by exercise — just don’t forget to wear sunscreen if you’ll be out for longer than 15 minutes

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.

If you have bipolar disorder, talk with your mental health professional before trying a light therapy box. Using one incorrectly or for too long has triggeredmania in some people.

Some dietary supplements may help jumpstart the production and release of serotonin by increasing tryptophan.

Before trying a new supplement, check with your healthcare professional. Notify them if you also take:

prescription medication
over-the-counter medication
vitamins and supplements
herbal remedies

Keep in mind that supplements are not regulated by the Food and Drug Administration (FDA). Always read the label and take the recommended dosage.

Research suggests the following supplements could help increase serotonin and reduce symptoms of depression.

Pure tryptophan

SAMe (S-adenosyl-L-methionine)

5-HTP

St. John’s wort

While this supplement seems to improve symptoms of depression for some people, research hasn’t shown consistent results. It also may not be ideal for long-term use.

Note that St. John’s wort can make certain medications, including some cancer drugs and hormonal birth control, less effective.

Probiotics

Research suggests getting more probiotics in your diet may increase tryptophan in your blood, helping more of it to reach your brain.

You can take probiotic supplements or eat probiotic-rich foods, such as yogurt, and fermented foods, such as kimchi or sauerkraut.

Serotonin syndrome warning
Use caution when trying these supplements if you already take medication that increases serotonin. This includes several types of antidepressants.
Too much serotonin could cause serotonin syndrome, a serious condition that can be life threatening without treatment.
If you want to try replacing antidepressants with supplements, work with your healthcare professional to safely taper off antidepressants for at least 2 weeks first. Abruptly stopping can have serious consequences.

Massage therapy helps increase serotonin and dopamine, another mood-related neurotransmitter. It also helps to decrease cortisol, a hormone your body produces when stressed.

While you can see a licensed massage therapist, this might not be necessary. Try swapping 20 minutes of massage with a partner, family member, or friend.

Too little serotonin can negatively impact your mood, but could a good mood help increase serotonin levels? Older 2007 research suggests yes.

Thinking about something that makes you feel good can help increase serotonin in your brain, which can help promote an improved mood in general.

Try:

visualizing a happy moment from your memory
thinking about a positive experience you had with loved ones
looking at photos of things that make you happy, such as your pet, a favorite place, or close friends

Keep in mind that moods are complex, and it’s not always that easy to change your mood. But sometimes engaging in the process of trying to direct your thoughts toward a positive place can help.

Chronic stress is known to be linked with a host of health problems, which is why reducing stress is so important. Research has found that chronic stress can even lead to low serotonin levels.

Some ways to reduce stress include:

practicing yoga
journaling
going to therapy
practicing deep breathing exercises
listening to calming music
saying affirmations
practicing gratitude
taking a warm bath
trying aromatherapy

Yes, partaking in bouts of sleep deprivation could boost serotonin levels. One study found that six hours of sleep deprivation in mice resulted in higher serotonin levels.

However, do note that disrupting your sleep should only occur in moderation and you should talk with your doctor first.

Socializing is imperative for many aspects of wellness and research has found spending time with loved ones can even increase serotonin levels.

Spending time with animals also has its benefits. Cuddle your pet or try volunteering at an animal shelter for an extra boost of serotonin.

If you’re looking to increase serotonin to improve mood-related symptoms, including those of depression, these methods may not be enough.

how to choose how to take for weight loss and better sleep

The 5-htp supplement has recently gained popularity due to its "antidepressant" properties.

5-htp (5-hydrocystriptophan or simply tryptophan) is a precursor of serotonin, which is responsible for mood stability, sleep quality, its deficiency can cause depressive disorders of varying severity.

5-htp helps to stabilize the production of serotonin, and at the same time affect mood and general emotional background.

Tryptophan has several action vectors that are successfully used in medicine:

to reduce apathy, eliminate mild depressive episodes, and anxiety;
with sleep disorders;
as an aid in weight loss.

How to choose 5-htp

If you have come to the conclusion that you need this supplement, then you should remember that in severe clinical depressive and anxiety disorders, 5-htp may not have the desired effect, if only because depression is not always caused by a decrease in serotonin. For its diagnosis, a clinical study is required, which is carried out only by a specialist.

Another important point is that the use of antidepressants and other drugs cannot be combined with taking 5-htp. The same applies to alcohol.

What to look for when choosing:

Brand. Brand popularity plays a key role in the choice of supplement, as large manufacturers are scrupulous about their reputation and carefully monitor the quality of the product.
Dosage. Now there are supplements of 50, 100 and 200 mg, in connection with this, the dosage should be adjusted depending on the individual needs of the person and the goals that you are pursuing (reducing appetite, improving sleep, stabilizing the emotional background).

Popular 5-htp examples:

5-htp 50 mg Natrol 45 caps.
5-htp BE First 30 caps
5-htp 50 mg NOW 30 caps
5-htp Maxler 100mg

How 5-htp works

As mentioned above, the main purpose of tryptophan is to stimulate the synthesis of serotonin. And now let's try to connect the chain: "tryptophan-serotonin-appetite".

The production of this hormone is partly associated with the consumption of carbohydrate foods (or rather sugar). This is where the desire to “seize stress” comes from - we thereby stimulate the release of the “hormone of happiness” - and here lies the reason for the decrease in mood when we drastically limit the amount of carbohydrates consumed.

5-htp, helping to maintain normal serotonin levels without the help of sweets and flour products, reduces not only appetite, but also cravings for forbidden foods. In this way, our brain feels quite “happy” without provoking us to eat foods high in carbohydrates.

Another important role of serotonin is to help with sleep disorders. As an important neurotransmitter responsible for the phases of sleep and wakefulness, it affects the quality of sleep. With a lack of this hormone, insomnia develops, which provokes an unstable emotional state: irritability, nervousness, anxiety.

5-htp returns the body to a state of balance, helping to establish sleep and wake cycles, and, as a result, improve well-being.

From the foregoing, it probably becomes clear how the substance helps to fight a bad mood, mild anxiety and a melancholy state. In addition, the supplement can be taken during periods of high psycho-emotional stress, for example, before exams or during work that requires high concentration.

See prices for 5-HTP

How to receive 5-htp

At the initial stages, the dosage should not exceed 50 mg, during this period it is necessary to monitor the reaction of the body.

For a tangible effect, the dosage can be increased to 300 mg per day, divided into several doses.

The time of taking 5-htp should be carried out in accordance with the goals:

to reduce appetite - an hour or two before eating on an empty stomach;
to improve sleep - just before bedtime;
to improve the general psycho-emotional state - at any time of the day.

Other nuances that help improve absorption:

can be taken two hours before meals or two hours after;
reception can be combined with high-carbohydrate food;
before taking the supplement, it is better to take a meal with a high protein content;
can be taken along with vitamins B and C, as well as magnesium to enhance the effect.

See prices for 5-HTP

Attention! The article is written for educational purposes, it is not a medical recommendation. Before use, be sure to consult a specialist!

10 Legal Ways to Increase Dopamine (Pleasure Hormone!) Naturally

Health

Dopamine is an important neurotransmitter responsible for motivation, memory, attention and even control of our body movements. When there is a lot of dopamine released, you experience a feeling of pleasure and desire to repeat a certain behavior. Low levels of dopamine, in contrast, are associated with a decrease in life enthusiasm. Dopamine levels are well regulated by the nervous system, but here's what the science says about how you can increase them naturally.

Eat more protein

Proteins are made up of small building blocks called amino acids. There are a total of 23 different types of amino acids, some of which your body can synthesize itself, while others you must get from food. The amino acid tyrosine plays a key role in the production of dopamine. Enzymes in your body are able to convert tyrosine into dopamine, so having adequate levels of tyrosine is important for dopamine production. Tyrosine can also be made from another amino acid called phenylalanine.

Both tyrosine and phenylalanine are found in protein-rich foods such as turkey, beef, eggs, dairy, soy, and legumes. Studies show that increasing the amount of tyrosine and phenylalanine in the diet can increase dopamine levels and improve memory, deep thinking. Conversely, when phenylalanine and tyrosine are drastically eliminated from the diet, dopamine levels may decrease. Note that the studies looked at extremely high or extremely low intakes of these amino acids - it is not known whether small fluctuations in protein intake will have an effect on dopamine.

Eat less saturated fat

Research has shown that saturated fat, which is found in animal fat, butter, palm oil, coconut oil, and full-fat dairy products, when consumed in very high amounts, can interfere with dopamine signaling. For example, rats that consumed 50% of their calories from saturated fat had reduced levels of dopamine signaling in brain areas responsible for reward compared to other rats that received the same amount of calories from unsaturated fat. Whether this works in humans is unknown, but the results in lab animals are intriguing.

In addition, some scientists suggest that a diet high in saturated fat may increase inflammation in the body, leading to changes in the dopamine system, but this issue needs further study. One study also found a link between high saturated fat intake and poor memory and cognitive performance, but it is not known whether these effects are related to low dopamine levels.

Think probiotics

In recent years, scientists have shown that our gut and brain are closely connected. Sometimes the gut is even called the "second brain" - it contains a large number of nerve cells, which in turn produce neurotransmitter signaling molecules, including dopamine. Thus, some types of bacteria that live in our intestines are able to produce dopamine, which affects our mood and behavior.

Research in this area is still scarce, but several studies show that high enough intake of certain strains of bacteria can reduce symptoms of anxiety and depression in both animals and humans.

To recap, probiotic supplements are associated with improved mood in humans and animals, but more research is needed to determine the exact role of dopamine in this process. Read about why you should not self-prescribe a probiotic and how to choose a quality product, read here.

Velvet beans can help too

Velvet beans, also known as Mucuna pruriens, contain high levels of L-DOPA, a precursor molecule to dopamine itself. Observations by scientists show that consumption of these beans can naturally increase dopamine levels. One small study related to Parkinson's disease found that eating 250 grams of cooked velvet beans can significantly increase blood levels of dopamine and reduce the symptoms of Parkinson's disease itself for a while. Also, by researching Mucuna pruriens nutritional supplements, scientists have shown that velvet beans can be more effective than traditional Parkinson's drugs while having fewer side effects.

Although these foods are natural sources of L-DOPA, you should consult your doctor before adding them to your diet. In addition, in large quantities, velvet beans may not be useful, but harmful. Be sure to follow the dosage recommendations on the product label.

Exercise regularly

Exercise is one of the best activities for the mind and body. During sports, the level of endorphin increases: an improvement in mood can be observed after 10 minutes of aerobic activity, for example, when running long distances at an average pace, and after 20 minutes it reaches its peak.

Although these effects are not directly related to dopamine fluctuations, animal studies do suggest that exercise can increase dopamine levels in the brain. For example, running on a treadmill increased the release of dopamine in rats and regulated the number of dopamine receptors in reward areas of the brain. However, these results have not been as thoroughly studied in humans. For example, in one study, running for 30 minutes on a treadmill did not lead to an increase in dopamine levels in people. However, another study showed that an hour of yoga six days a week can significantly increase dopamine levels. Frequent aerobic exercise also benefits people with Parkinson's disease, a condition in which low dopamine levels impair the brain's ability to control body movements.

Watch your sleep

In order for your brain to naturally increase dopamine, you need to make sure you get enough sleep. When dopamine is produced in the brain, it creates the feeling of being awake. Animal studies show that dopamine is released in high amounts in the morning, when it's time to wake up, and in the evening, when it's time to go to bed, its levels naturally decrease. However, lack of sleep disrupts these natural rhythms. When a person, for example, is forced to stay awake all night, by the next morning the number of dopamine receptors in the brain is sharply reduced. Moreover, low dopamine levels are usually accompanied by other unpleasant consequences, such as decreased concentration or poor coordination.

Regular, good sleep can help keep your dopamine levels in balance, making you feel better and improving your productivity throughout the day. Sleep duration, according to the recommendations of the National Sleep Foundation, should be at least 7 hours, ideally a person should sleep from 7 to 9 hours.

Sleep quality can be improved by waking up and going to bed at the same time every day, removing all sources of noise from the bedroom, trying to avoid caffeine in the evenings, and using the bed exclusively for sleeping and not as a rest or work area.

Listen to music

Several brain imaging studies have shown that listening to music increases activity in an area of the brain that is normally associated with pleasure and reward and is rich in dopamine receptors. Another study looking at the direct effects of music on dopamine production found a 9 percent increase in dopamine levels in the brain when people listened to songs that made them feel euphoric and goosebumps. To date, all studies on the relationship between music and dopamine use instrumental melodies, so it is safe to say that the increase in dopamine levels is primarily associated with the melody of the music itself, and not with specific lyrics.

Meditate

Regular meditation has been repeatedly associated with improved mental and physical health. Some work by scientists has shown that these benefits can also be accompanied by an increase in dopamine levels in the brain. One study of 8 experienced meditation teachers found that there was a 64% increase in dopamine production within one hour of meditation compared to a period of quiet rest. It is believed that this is what helps meditators maintain a good mood, stay motivated, stay in a meditative state for a longer period of time. So, meditation does increase brain dopamine levels in experienced meditators, but it's not clear if the same effect will occur in those who are just starting to meditate.

Get enough sunlight

Seasonal affective disorder (SAD) is a condition in which people feel sad or depressed during the winter season when they don't get enough sunlight. Its deficiency can lead to decreased levels of mood-enhancing neurotransmitters, including dopamine.

A study in 68 healthy adults found that participants who received the most exposure to sunlight in the previous 30 days had the highest density of dopamine receptors in reward and movement brain regions.

While sun exposure can increase dopamine levels and improve mood, it's important to be safe, as too much sun can be harmful to the body, increase skin cancer risk, and possibly be addictive. A study involving tanners who used tanning beds at least twice a week for one year found that sessions led to a significant increase in dopamine levels and a desire to repeat the behavior again.

Include vitamins and minerals as needed

Your body needs several vitamins and minerals, such as iron, niacin, folate, and vitamin B6, to produce enough dopamine. If your body lacks one or more of these nutrients, you may have trouble producing enough dopamine to meet all of your body's needs. If you do not know what exactly you are missing, laboratory tests can determine this.

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