How to Increase Serotonin: 5 Tips to Try at Home

Serotonin is a special chemical in your body that works like a messenger. It carries important signals between your brain cells and helps control many body functions. Most people know serotonin as the "feel-good" chemical because it helps regulate mood and emotions.

What many people don't know is where serotonin comes from in the body. According to Healthline, your gut makes about 95 percent of your body's serotonin. Your brain only makes the remaining 5 percent.

This means your gut plays a huge role in making serotonin. The chemical helps with many important tasks in your body including sleep, appetite, digestion, memory, and mood control. When serotonin levels are balanced, you feel happier, sleep better, and have more energy throughout the day.

There are many natural ways to boost your serotonin levels without taking medicine. These methods are simple and can fit into your daily routine easily.

1. Exercise Regularly

Physical activity is one of the best ways to increase serotonin naturally. According to Medical News Today, research shows that exercise can help raise serotonin levels, improve mood, and help manage depression. Try to do at least 30 minutes of movement each day. Walking, swimming, dancing, or cycling are all good choices.

2. Get More Sunlight

Spending time in bright light helps your brain make more serotonin. Amen Clinics explains that getting sunlight or using bright light therapy can increase serotonin levels and improve your mood. Try to go outside for 15-20 minutes each day, especially in the morning.

3. Practice Stress Management

Chronic stress can lower your serotonin levels. Simple stress-reducing activities like deep breathing, meditation, or yoga can help. According to Verywell Mind, using stress-reducing practices such as mindfulness, deep breathing exercises, and yoga can help maintain healthy serotonin levels.

4. Get Quality Sleep

Good sleep is important for serotonin balance. Try to get 7-9 hours of sleep each night. Create a bedtime routine and avoid screens before sleep to improve your sleep quality.

5. Try Massage Therapy

Getting a massage can help increase serotonin and reduce stress hormones. Even a 20-minute massage from a friend or family member can make a difference in how you feel.

Low serotonin can cause many different problems in your body and mind. It's important to know the warning signs so you can take action to feel better. Here are some signs of low serotonin according to Medical News Today:

- Mood changes: Feeling unusually sad, angry, or irritable for no clear reason

- Depression: Having feelings of sadness, hopelessness, and thoughts of suicide

- Anxiety: Worrying too much about things or feeling anxious without a specific cause

- Sleep problems: Having trouble falling asleep, staying asleep, or sleeping too much

- Sexual problems: Loss of interest in sex or problems with sexual function

- Dementia symptoms: Changes in behavior like agitation, aggression, and lack of interest in activities

If you have several of these symptoms for more than two weeks, it's important to talk to a doctor or mental health professional.

Understanding what causes low serotonin can help you prevent problems and maintain healthy levels. Many different factors can affect how much serotonin your body makes.

Here are some causes of low serotonin according to Healthline:

- Chronic stress: Long-term stress can reduce serotonin production and function

- Poor nutrition: Not eating enough foods that help make serotonin

- Lack of sunlight: Not getting enough bright light, especially in winter months

- Digestive problems: Issues with gut health can affect serotonin production

- Certain medications: Some drugs can interfere with serotonin levels

- Hormone changes: Changes in hormones, especially in women, can affect serotonin

Many of these causes can be addressed through lifestyle changes and proper medical care when needed.

What you eat plays an important role in serotonin production. While you cannot get serotonin directly from food, you can eat foods that help your body make more of this important chemical.

The key is to eat foods rich in tryptophan, an amino acid your body uses to make serotonin. For best results, eat these foods with healthy carbohydrates to help tryptophan reach your brain. Here are some foods that can help to boost serotonin levels:

- Turkey: Contains high levels of tryptophan that help boost serotonin production and makes you feel sleepy after big meals like Thanksgiving dinner.

- Salmon: Rich in both tryptophan and omega-3 fatty acids that support brain health and help your body make more mood-boosting chemicals naturally.

- Eggs: Provide tryptophan and other important nutrients like choline and biotin that help brain function and support healthy serotonin production in your body.

- Chicken: A lean protein source with good amounts of tryptophan that helps increase serotonin levels while providing essential nutrients for overall health.

- Tofu: Perfect plant-based protein for vegetarians and vegans who want to increase tryptophan intake without eating meat or animal products for better mood.

- Nuts and seeds: Almonds, walnuts, and pumpkin seeds are excellent sources of tryptophan, healthy fats, and protein that support natural serotonin production daily.

- Spinach: Dark leafy greens provide tryptophan plus iron, vitamins, and minerals that help reduce anemia and support healthy brain function for better moods.

- Milk: Contains both tryptophan and calcium for bone health while providing protein that helps your body create more serotonin throughout the day naturally.

- Cheese: Provides protein and tryptophan in a delicious form that can be easily added to meals to boost serotonin production and improve mood.

- Yogurt: Offers tryptophan plus beneficial probiotics for gut health, which is important since most serotonin is actually produced in your digestive system daily.

- Oats: A nutritious whole grain breakfast choice that supports serotonin production while providing fiber and complex carbohydrates that help tryptophan reach your brain.

- Brown rice: Pairs perfectly with protein foods to help tryptophan absorption and provides healthy carbohydrates that support better serotonin function in your brain naturally.

- Quinoa: A complete protein that also provides healthy carbohydrates and all essential amino acids needed for optimal serotonin production and better mental health.