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Dec 1, 2023 · You may be able to increase your serotonin levels naturally by eating certain foods, getting exercise, managing stress, and spending time in sunlight. Some herbal supplements, medications, and alternative therapies may also help. This article explains how serotonin levels affect your mood. It also offers tips for boosting serotonin both ...
- Adjust your diet. You can’t directly get serotonin from food, but you can get tryptophan, an amino acid converted to serotonin in your brain. Tryptophan is found primarily in high protein foods, including turkey, salmon, and tofu.
- Get more exercise. Exercising triggers the release of tryptophan into your blood. It can also decrease the number of other amino acids. This creates an ideal environment for more tryptophan to reach your brain.
- Bring in the bright light. Research suggests that serotonin tends to be lower after winter and higher in summer and fall. Serotonin’s impact on mood supports a link between this finding and the occurrence of seasonal affective disorder and mental health concerns linked to the seasons.
- Take certain supplements. Some dietary supplements may help the production and release of serotonin by increasing tryptophan. 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.
Serotonin. Serotonin is a chemical that carries messages between nerve cells in the brain and throughout your body. Serotonin plays a key role in such body functions as mood, sleep, digestion, nausea, wound healing, bone health, blood clotting and sexual desire. Serotonin levels that are too low or too high can cause physical and psychological ...
- Get plenty of sunlight and vitamin D. Surrounding yourself with nature can have a strong impact on your state of mind and inspire a feeling of peace and meditative calmness.
- Give and receive affective touch. Have you ever had a bad day and just really needed a hug? There's a reason for that. Assar explains physical touch, such as hugging, cuddling, or a supportive touch, can help build connections with others and influence the production of serotonin—which boosts mood and immunity response while decreasing stress.
- Keep a gratitude journal. "Reflecting on things, people, opportunities, and the inherent strengths we are fortunate to have in our lives can have a significant impact on our overall well-being and mental health, as well as likely increased production of serotonin," Assar says.
- Manage caffeine intake. While coffee may be an integral part of your morning or workday, Assar warns against an overreliance on it since caffeine withdrawal can drain your serotonin levels.
As reviewed by Jacobs and Fornal, 61 motor activity increases the firing rates of serotonin neurons, and this results in increased release and synthesis of serotonin. 62 In addition, there is an increase in the brain of the serotonin precursor tryptophan that persists after exercise. 63.
Jan 18, 2024 · milk products. soy products. nuts. Some supplements also contain tryptophan. Consuming these foods can increase the amount of tryptophan in the body. Research in animals suggests increasing ...
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Aug 25, 2016 · Low serotonin levels in the brain can be boosted by taking natural serotonin supplements that increase amino acids which the brain needs to produce serotonin. Many studies have shown that serotonin deficiencies can be treated by supplements like 5-HTP, St. John’s Wort, SAM-e, and even green tea and turmeric .
