SSRIs help keep your brain from reabsorbing the serotonin that’s released. Depending on your symptoms, you may be prescribed a selective serotonin reuptake inhibitor (SSRI) or another type of antidepressant. In addition, mood disorders involve a complex mix of brain chemistry, environment, genetics, and other factors. One study found that giving support (over being on the receiving end) is an underrated way to boost mood. Cuddle your pet or try volunteering at an animal shelter for an extra boost of serotonin. It can also help to decrease cortisol, a hormone your body produces when stressed.
Get a massage.
You may find it helpful to explore alternative therapies for mood disorders. Serotonin is a brain chemical that makes you feel happy. You can sometimes have too much of a good thing, even serotonin. Fish oil contains fatty acids and vitamin D that may help better regulate your mood. Getting outside in the sun is another way to enhance serotonin. People who remain physically active have lower rates of depression and anxiety.
If you suspect that your serotonin levels are too low, speak with a healthcare provider. Learning how to increase serotonin can have a host of benefits. Antidepressants are a common line of treatment for depressive symptoms that may be due to low serotonin levels.
Myths and Facts about Serotonin and Mental Health
According to Harold Hong, MD, MBA, psychiatrist and medical director at New Waters Recovery, serotonin is “crucial in regulating mood, sleep, digestion, and even appetite.” Not only that, but no natural serotonin boost should ever replace the need for medications. Most agree you can boost serotonin through simple lifestyle modifications like exercise, better sleep, and balanced nutrition. Low serotonin levels may be treated with medication, but changes to your diet and lifestyle can also help you boost serotonin naturally.
There are several natural, evidenced-based ways you increase serotonin. “Many people believe serotonin is exclusively housed in our brains, but 90% of it is actually made in our guts, and another 8% is located in our bloodstream,” she explains. That means that while increasing serotonin can be helpful, it’s not a “magic cure,” and treating mental health involves a more holistic approach. “A common misconception is that serotonin alone can fix mental health issues, but it is more complex than that,” he explains.
This can take a hit on mental health and knock serotonin out of balance, Dr. Nicols says. Therapy, specifically cognitive behavioral therapy (CBG), keeps your serotonin levels in balance. Prioritizing good sleep can keep your serotonin levels balanced, Dr. Hong says.
Sunlight Exposure and Light therapy
- You know serotonin is a neurotransmitter, but what does that mean, exactly?
- The 5-HT2A receptor is the same receptor that gets activated if you take a hallucinatory drug or have a mental condition like schizophrenia.
- A 2021 review suggests tryptophan supplements can improve mood and decrease anxiety, though more research is needed.
- Some ways to help strengthen and boost your serotonin levels may include exercising, getting more sunlight, socializing with others, and taking certain supplements.
- People who remain physically active have lower rates of depression and anxiety.
You can also boost your serotonin by exercising 30 to 60 minutes a day. Serotonin is an important brain chemical that helps to elevate your mood and stop you from feeling down or depressed. Getting extra serotonin from foods is a bit trickier. This hormone is responsible for boosting mood, as well as a host of other functions. Consistently high serotonin levels over long periods can have negative consequences. The causes of SAD are unclear, but one theory is that poor sun exposure during the winter causes lower serotonin levels.
Get ample sleep.
- If you have symptoms of low serotonin, consult your doctor about treatment options.
- “It’s more likely to happen if you’re combining serotonin-boosting supplements like 5-HTP with medications such as SSRIs,” he explains.
- Consuming these foods can increase the amount of tryptophan in the body.
- In the absence of direct sunlight (such as when winter daylight hours are short), light therapy might serve as an effective alternative.
- It is well known that exercise is good for mental health.
Too much serotonin can cause serotonin syndrome, a potentially life threatening condition that occurs when toxic levels of serotonin build up in the body. That said, research on the relationship between low serotonin levels and depression is conflicting. However, several factors may play a role, such as genetics, brain and gut health, environmental factors, and mental health. If you find that your symptoms are starting to affect your day-to-day life, consider reaching out for support from a mental health professional. Reducing stress may not only benefit your mood but also your overall health.
Massage
Learning about Increase serotonin serotonin and its triggers helps you make informed choices to modulate your mood for the better. When serotonin is properly balanced in the body, you’ll feel happier and emotionally stable. Having adequate serotonin is important for our overall mood and mental well being. “Seek out a board-certified mental health professional when you have ongoing feelings of sadness or anxiety that do not improve with self-care,” advises Dr. Nicols.
Practice positive thinking.
“Aim to get at least minutes of sunlight each day, especially in the morning, to help regulate serotonin levels and improve mood,” Dr. Hong advises. “Just 30 minutes of movement a day can significantly impact serotonin levels and overall mood,” he notes. A diverse gut microbiome can be helpful, so Dr. Nicols suggests a diet rich in plants, fiber, and protein to keep serotonin levels balanced. “Interestingly, pairing tryptophan-rich foods with carbs helps your body absorb and use tryptophan more effectively.” That’s because tryptophan is an amino acid that your body uses to make serotonin.
With a scientific background and a passion for creative writing, her work illustrates the value of evidence-based information and creativity in advancing public health. By Emily Brown, MPHEmily is a health communication consultant, writer, and editor at EVR Creative, specializing in public health research and health promotion. Talk with your healthcare provider about any side effects you develop, and work with them to find the best fit. Sometimes people need to try a few different meds to find the antidepressant that works for them. Some can also cause drowsiness, while others can cause restlessness and insomnia. Each class of medications can have slightly different side effects, and severity can vary from person to person.
This effect may reduce the risk of depression in those who regularly exercise. It affects everything from your mood to your bowel movements. 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. If you’re concerned about the cost, our guide to affordable therapy can help. Keep in mind that moods are complex, and it’s not always that easy to change your mood.
Mental health challenges are real and can be serious at times, and you should partner with a licensed mental health professional if you are having severe symptom. “Getting 7 to 9 hours of quality sleep is necessary because serotonin produces melatonin, the hormone that regulates sleep,” he says. There are some powerful lifestyle tweaks you can make to maximize your body’s production of serotonin. Since serotonin and gut health are linked, maintaining a healthy gut is vital for serotonin production.
One natural way to increase serotonin is by working out. Most people do not need to worry about serotonin levels unless they are causing a problem. However, consistently high serotonin levels over long periods can lead to serotonin syndrome.
Before trying a new supplement, it’s best to check with a healthcare professional because some supplements may interact negatively with other medications and remedies. Some dietary supplements may help the production and release of serotonin by increasing tryptophan. Spending time in nature has also been shown to increase serotonin. If you have bipolar disorder, talk with a mental health professional before trying a light therapy box.