How to Increase Serotonin Levels Naturally

Diet and Supplements

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Many prescription medications work to increase the serotonin levels in your body. If this is what your medications do, you can make changes over time to effectively fight serotonin deficiency without the use of drugs. With the help of specific foods, herbs and other natural remedies you can maintain a healthy lifestyle.

Serotonin is considered to be the one of the most essential feel-good neurotransmitters which is often called the “happy molecule”. Associated with mood, brain function and mental well-being, it plays a particular role in sleep, memory, social behavior and learning. Unfortunately, there are individuals who lack in serotonin making it hard for them to socialize or have a quality lifestyle. Here are some of the best natural ways for you to increase serotonin.

  • Pineapples

Known to be rich in fiber that is good for digestion, pineapples are also a great source of bromelain. Bromelain is a protein which can effectively reduce the side effects of chemotherapy. Also, it can help you suppress coughs.

 

 

 

  • Nuts and seeds

Nuts and seeds are known for their rich tryptophan content and eating a handful nuts can lower the risk of heart disease, respiratory problems and cancer. They are also an ideal source of vitamins, antioxidants and fiber.

 

 

 

If you take B-complex, you can lower your stress levels. If take properly, vitamin B6 and B12 can lower the risks of depressive symptoms. Vitamin B6 is known to be effective in supporting the production of serotonin in the human brain.

 

 

 

 

You can simply add inositol to your glass of water before bedtime or to your daily smoothie. This is another effective way to improve the activity of serotonin in your brain. Inositol is naturally present in many foods which alleviate depression, anxiety and support the health of your nervous system. Inositol is found in beans as well as other food sources or can be taken as a supplement.

 

 

  • Animal Protein

Turkey, beef, chicken, lamb, eggs and fish are the major sources of tryptophan. Tryptophan is the most important ingredient in raising serotonin levels to help you to feel better during uncontrollable emotion, mood or thought.

 

 

 

It is somewhat unclear whether 5 HTP is effective as an antidepressant supplement. However, it converts into serotonin in your brain which may help your mood. Many people claim it works for them, others recommend sticking with St. John’s Wort. I always keep some around and usually take it if I’ve had a stressful week, stayed up late at night or need an extra boost.

 

 

 

The most common antidepressant used in Germany, St. John’s Wort is an ancient medicinal herb which affects your mood much the same way taking Prozac would. Interestingly, it also affects your dopamine and norepinephrine levels, making it the ideal herb for mental health.

 

 

 

Similar to St. John’s Wort, Ginseng has positive affects on your neurotransmitters, making it a great supplement. Siberian Ginseng or Eleuthero has many benefits for your mind.

 

 

 

Another herb used for thousands of years to improve mental health and wellness. Can be taken as a supplement or added to drinks and smoothies.

 

 

 

 

It has become far more widely accepted that cannabis can improve one’s mood, fight depression, help with sleep and much more. Each person has their own experience, some prefer a CBD with no psychoactive effects, especially those with bipolar or schizophrenia. Others enjoy the THC or a blend.

 

 

 

 

 

  • Natural Light

Sunlight is considered to be a direct trigger of the serotonin synthesis. Therefore, the brighter the sunlight is, the higher the production of serotonin will be. Sun exposure can actually increase your cognitive function and prevent you from bad mood after a tryptophan depletion.

 

 

 

  • Seafood

Great news of you are fond of eating seafood, it contains a high amount of the amino acid tryptophan which effectively increases the production of serotonin in the brain. Also, it can improve the transport of serotonin across neurons.

 

 

 

Caffeine increases brain serotonin and makes the brain more sensitive from the effects of serotonin. I have switched completely to Four Sigmatic Coffee because it gives all the benefits and pleasure of drinking coffee without the anxiety, jitters and other negative side effects.

 

 

 

 

Natural remedies will keep you away from the negative side effects of medications as well as increase your overall health.

If you want to combine a number of these natural remedies rather than taking a bunch of different supplements there are a few good options out there. This is one I recommend and I will be adding reviews of some others in another post.

 

Other herbs and supplements that can help regulate serotonin levels include magnesium, l-theanine, omega-3 essential fatty acids,

turmeric curcumin and the adaptogenic herb Rhodiola rosea

 

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4 Comments

  1. Angela June 19, 2017 8:07 pm

    Thanks for your clear presentation of this information that is so helpful! I am on a restricted diet so it’s always challenging to make sure it is balanced and includes everything I need. With a chronic illness my sleep patterns go in cycles of being able to sleep and then unable to as well. Looking forward to reading more on your site!

  2. James June 19, 2017 8:07 pm

    Well done and what a great article I just thought that people where grumpy, just because that is just how they are. I did not know that this was due to a lack of Serotonin. This explains why I am such a grumpy old man.

  3. sean loer June 19, 2017 8:30 pm

    I love it!! Another great post from you! One question, is Inositol an amino acid, and what are some of the best food sources for it? Thanks in advance! Luckily, in Southern Arizona, sunlight is something I get plenty of. 🙂

    • Laurel June 20, 2017 4:19 am

      lecithin granules, beef heart, desiccated liver, wheat germ, lecithin oil, liver, brown rice, beans and nuts are all good food sources for Inositol. Myo-inositol used to be considered a B vitamin (B8) but has since been renamed as a non essential nutrient. Inositol is a sugar alcohol.

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