7 Ways to Increase Your Serotonin Levels Naturally

Serotonin is a neurotransmitter produced in the gut and brain. It is popularly known as the “feel-good chemical”. Low levels of serotonin can lead to anxiety, depression, and low energy. High levels can boost your mood and ease depression.

How to Increase Serotonin Naturally

Taking serotonin supplements is the easiest way to increase serotonin levels, but sometimes supplements have negative side effects such as dizziness and insomnia. Luckily, you can boost your serotonin levels naturally. Below are some of the diet and lifestyle changes that boost serotonin levels.

1. Eat serotonin-boosting foods.

Research shows that a diet that lacks tryptophan leads to low serotonin levels. Therefore, you need to increase your intake of tryptophan-rich foods.

These foods include tofu, pineapples, nuts and seeds. Note that these foods are not as effective as supplements, but they can be beneficial when combined with the strategies below.

2. Get a massage.

A massage can make you feel better by loosening your muscles and releasing tension in your body. But that’s not all. Research shows that massage therapy can ease depression and anxiety by reducing cortisol levels by 31 percent and boosting serotonin levels by 28 percent.

3. Exercise regularly.

Skipping workouts because you feel low is like starving yourself because you are hungry. Push yourself to work out when in a low mood, because exercise boosts serotonin and improves mood.

In fact, researchers in the UK found that consistent exercise has the effects of antidepressants, which usually contain serotonin. Additionally, exercise increases tryptophan levels in the brain for hours after the workout, according to research.

7 Ways to Increase Your Serotonin Levels Naturally

4. Get some sunlight.

Research shows that people have higher serotonin levels on sunny days than on cloudy days. Therefore, take advantage of the hot season and get out more. Going for a 20 minute walk every morning after sunrise can keep you in a great mood all day.

5. Keep your gut healthy.

We mainly think of serotonin as a brain neurotransmitter, but most of it is produced in the gut. Research shows that the gut produces 90 percent of the serotonin in the body.

Cutting back on sugar and processed foods is one of the best ways to improve gut health. You may also want to adopt these habits that heal your gut.

6. Cut back on alcohol.

It is never a good idea to turn to alcohol when you are low and depressed. Alcohol lowers serotonin levels and worsens depression, according to research. Instead of drinking alcohol to numb your pain, do short workouts, which will actually improve your mood.

7. Be optimistic.

Being pessimistic is not a good thing. It can even shorten your lifespan. Optimism, on the other hand, can raise your serotonin levels, according to research. If you are not a naturally optimistic person, try to remember happy events from your past.

246 comments

Ruth S
Ruth S1 months ago

Thanks.

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Christina B
Christina B4 months ago

These tips give a scientific explanation on why some healthy habits are actually good for you.

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Richard A
Richard A4 months ago

Thank you for this helpful article.

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Mia G
Past Member 4 months ago

thanks for this

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Marge F
Marge F4 months ago

Thank you for posting this informative article.

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Sue H
Sue H4 months ago

Helpful information, thanks.

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Julia S
Julia S4 months ago

Thank you!

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Andrea B
Andrea B4 months ago

Oh, what about chocolate ...

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Andrea B
Andrea B4 months ago

Mhm

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Marion Morin
Marion Morin4 months ago

tfs

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