As you may be aware, excess stress leads to excess cortisol in the blood, which then leads to high blood pressure, making us susceptible to infections and trouble sleeping or concentrating. At the same time, the stress hormone cortisol inhibits the production of serotonin. Read on to learn about different ways to relieve symptoms of mood disorders like depression and potentially increase serotonin naturally. Each class of medications can have slightly different side effects, and severity can vary from person to person.
During sleep, the body undergoes important restorative processes, including the regulation of neurotransmitters like serotonin. Expert voices across media and clinical references consistently affirm that exercise improves mood, often described as changing both body and mind. Usually, medication can be prescribed for individuals suffering from a clinical mood disorder. This is often when the symptoms of low serotonin make daily life difficult for individuals. If you have symptoms of low serotonin, consult your doctor about treatment options.
Why Are Serotonin Levels Important?
It feels good to engage in these behaviors, so we make every effort to pursue and repeat them. While further study is needed, early research suggests that these adaptogenic substances exert antidepressant effects by normalizing key hormones like serotonin. Adaptogens are extracts used in herbal medicine that help the body deal with stress. The herbs are thought to help keep the body’s systems, including the hormone system, in a state of equilibrium (homeostasis). She is also a board-certified clinical pharmacist, the founder of Off Script Consults, and director of the PharmacyChecker international verification program. Refer below for tryptophan amounts in a three-ounce serving size of other seafood choices, with several options involving different types of fish.
However, don’t hesitate to reach out for help if these tips aren’t cutting it. While this supplement seems to improve symptoms of depression for some people, research hasn’t shown consistent results. Too much serotonin could cause serotonin syndrome, a serious condition that can be life threatening without treatment. Sometimes people need to try a few different meds to find the antidepressant that works for them. Talk with your healthcare provider about any side effects you develop, and work with them to find the best fit.
But it’s not as simple as eating tryptophan-rich foods, thanks to something called the blood-brain barrier. This protective sheath around your brain controls what goes in and out of your brain. Physical activity promotes the release of several “feel-good” chemicals, including serotonin and endorphins (the hormones responsible for a “runner’s high”). This effect may reduce the risk of depression in those who regularly exercise. Serotonin is a hormone and neurotransmitter; a chemical messenger in the brain that carries signals between nerve cells. Serotonin helps to reduce stress and pain in the body and plays a key role in regulating mood, appetite and sleep while increasing feelings of happiness and pleasure.
Medications That Increase Serotonin Levels
- It’s been suggested that ashwagandha, an Ayurvedic herb, can aid in stress reduction and boost serotonin by enhancing nervous system functioning.
- Exercise can also decrease the number of other competing amino acids therefore creating an ideal environment for more tryptophan to cross the blood-brain barrier.
- Living with chronic stress can reduce serotonin levels, says Dr. Hong.
- It may be best to choose supplements that undergo quality control through third-party agencies to ensure they contain the ingredients listed on the label in the correct amounts.
- You can potentially develop a condition called serotonin syndrome if you knock your serotonin levels out of balance.
SSRIs help keep your brain from reabsorbing the serotonin that’s released. 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. Certain behaviors—such as eating, sleeping, and sex—trigger the “pleasure center” of the brain, called the orbitofrontal cortex.
Nuts
“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. Low serotonin levels may be treated with medication, but changes to your diet and lifestyle can also help you boost serotonin naturally. Before trying a supplement, new diet, or habit, make sure to talk to your doctor. Surrounding yourself with nature can have a strong impact on your state of mind and inspire a feeling of peace and meditative calmness. A lack of vitamin D has been correlated with depression, so going outdoors and getting regular exposure to the sun can help reduce depressive symptoms and increase serotonin.
How can I raise my serotonin levels quickly?
“Serotonin syndrome is a rare but severe condition that occurs when there’s too much serotonin in the body,” explains Dr. Hong. Some common symptoms Increase serotonin include muscle stiffness, fast heart rate, and confusion. “It’s more likely to happen if you’re combining serotonin-boosting supplements like 5-HTP with medications such as SSRIs,” he explains. Nonmedicated methods of increasing serotonin may not only improve mood but may also help protect against and prevent the onset of various mental health conditions. “The more regularly we practice gratitude, the easier it is for our mind to identify and enjoy positive aspects within our lives, which can influence a greater release and experience of serotonin.” As a molecule, serotonin carries signals between different parts of the brain, which affects many functions including emotions, digestion, and appetite.
- When you eat these carbs, your body produces insulin, which helps your muscles pull in more amino acids, giving tryptophan a better chance at reaching your brain.
- The most commonly used antidepressants, the selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs), work by increasing serotonin levels in the brain.
- Physical activity promotes the release of several “feel-good” chemicals, including serotonin and endorphins (the hormones responsible for a “runner’s high”).
Tryptophan-rich snacks include chicken and cheese roll-ups, granola with peanuts and chocolate chips, a tuna fish sandwich, a bowl of oatmeal with pineapple, and a peanut butter sandwich with a glass of milk. The following table has more information on the amount of serotonin or melatonin in different serving sizes of fruits. Several types of seeds contain various amounts of tryptophan in a 1-ounce serving. Refer below for details on tryptophan amounts in various serving sizes of different legumes. Refer below for details on tryptophan amounts in various serving sizes of different types of grains.
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Aim for at least 30 minutes of moderate exercise to get the serotonin ‘high’. Other less strenuous exercise like yoga, pilates and weight-lifting increases serotonin, too, just not as much. Exercise can also decrease the number of other competing amino acids therefore creating an ideal environment for more tryptophan to cross the blood-brain barrier.
Note that St. John’s wort can make certain medications, including some cancer drugs and hormonal birth control, less effective. Try consuming tryptophan-rich food with 25 to 30 grams of carbohydrates. For example, common side effects can include nausea or appetite changes, dizziness, or headaches. Some can also cause drowsiness, while others can cause restlessness and insomnia.
Keeping strong, mindful boundaries can support your mental health and keep your serotonin levels on the right track, she says. Sunlight exposure—just 10–15 minutes daily—also supports serotonin production and mood regulation. Exercise, especially aerobic exercise, has been shown to improve the mood and anxiety of people with clinical mental health problems (Lattari et al., 2018). Aside from carb-rich whole grains, other food sources of serotonin-boosting tryptophan include nuts and pulses like beans and peas as well as animal products such as cheese, eggs, and fish. Below, a peek at 11 more foods that are particularly high in tryptophan.
Aside from animal products, there are plant-based sources of tryptophan. Refer below for details on the amounts of tryptophan in a three-ounce serving size of the following meats. In addition to turkey and chicken, another source of tryptophan is eggs. Comparative study of efficacy of l-5-hydroxytryptophan and fluoxetine in patients presenting with first depressive episode.
In the absence of direct sunlight (such as when winter daylight hours are short), light therapy might serve as an effective alternative. This involves sitting next to a light box or lamp for an allotted time each day. The practice is reported to be “moderately effective” in treating non-seasonal depression, according to a 2016 review from McMaster University in Canada. As serotonin production also occurs in the gut, it is important to support gut function. Supplementing with a probiotic can improve the gut microbiome and consequently produce more serotonin. More than 90% of the body’s serotonin is produced in the gut by specific gut microbes.
Three ounces of chicken breast has 343 mg, which is actually more than turkey breast. In children and adolescents, antidepressants require specialist oversight because risks and benefits differ by age. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. 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. Aerobic exercise at a level you’re comfortable with, seems to have a beneficial effect, so dig out your old roller skates or try a dance class.