Are you depressed? So here there are 6 Ways to Boost Serotonin (Anti-depression chemical) Without Medication

Serotonin is a neurotransmitter, or chemical messenger, that’s involved in many processes throughout your body, from regulating your mood to promoting smooth digestion.

It’s also known for:

• promoting good sleep by helping regulate circadian rhythms
• helping regulate appetite
• promoting learning and memory
• helping promote positive feelings and prosocial behavior

If you have low serotonin, you might:

• feel anxious, low, or depressed
• feel irritable or aggressive
• have sleep issues or feel fatigued
• feel impulsive
• have a decreased appetite
• experience nausea and digestive issues
• crave sweets and carbohydrate-rich foods

Read on to learn about different ways to increase serotonin naturally.

1. Food

You can’t directly get serotonin from food, but you can get tryptophan, an amino acid that’s converted to serotonin in your brain. Tryptophan is found primarily in high-protein foods, including turkey and salmon.

But it’s not as simple as eating tryptophan-rich foods, thanks to something called the blood-brain barrier. This is a protective sheath around your brain that controls what goes in and out of your brain.

In a nutshell, tryptophan-rich foods are usually even higher in other amino acids. Because they’re more abundant, these other amino acids are more likely than tryptophan to cross the blood-brain barrier.

But there may be a way to hack the system. Research suggests that eating carbs along with foods high in tryptophan may help more tryptophan make it into your brain.

Try consuming tryptophan-rich food with 25 to 30 grams of carbohydrates.

2. Exercise

Exercising triggers the release of tryptophan into your blood. It can also decrease the amount of other amino acids. This creates an ideal environment for more tryptophan to reach your brain.

Aerobic exercise, at a level you’re comfortable with, seems to have the most effect, so dig out your old roller skates or try a dance class. The goal is to get your heart rate up.

Other good aerobic exercises include:

• swimming
• bicycling
• brisk walking
• jogging
• light hiking

3. Bright light

Research suggests that serotonin tends to be lower after winter and higher in summer and fall. Serotonin’s known impact on mood helps support a link between this finding and the occurrence of seasonal effective disorder and mental health concerns linked to the seasons.

Spending time in the sunshine appears to help increase serotonin levels, and research exploring this idea suggests your skin may be able to synthesize serotonin.

To maximize these potential benefits, aim to:

• spend at least 10 to 15 minutes outside each day
• take your physical activity outside to help increase the serotonin boost brought on by exercise — just don’t forget to wear sunscreen if you’ll be out for longer than 15 minutes

4. Supplements

Some dietary supplements may help to jump-start the production and release of serotonin by increasing tryptophan.

Before trying a new supplement, check in with your healthcare provider. Make sure to tell them if you also take:

• prescription medication
• over-the-counter medication
• vitamins and supplements
• herbal remedies

Choose supplements made by a manufacturer that is known and can be researched for reports on their quality and purity of products. Research suggests these supplements could help increase serotonin and reduce symptoms of depression.

Pure tryptophan

Tryptophan supplements contain much more tryptophan than food sources, making it possibly more likely to reach your brain.

SAMe (S-adenosyl-L-methionine)

SAMe appears to help increase serotonin and may improve depression symptoms, but don’t take it with any other supplements or medications that increase serotonin, including certain antidepressants and antipsychotics.

5-HTP

This supplement can easily enter your brain and produce serotonin. A small 2013 study suggests it worked as effectively as antidepressants for those with early symptoms of depression. But other research on 5-HTP for increasing serotonin and reducing symptoms of depression has yielded mixed results.

St. John’s wort

While this supplement seems to improve symptoms of depression for some people, Source hasn’t shown consistent results. It also may not be ideal for long-term use. Note that St. John’s wort can make certain medications, including some cancer drugs and hormonal birth control, less effective.

People on blood clotting medicine, should not take St. John’s wort as it interferes with the drug’s effectiveness. You also shouldn’t take it with medications, particularly antidepressants, that increase serotonin.

Probiotics

Research suggests getting more probiotics in your diet may increase tryptophan in your blood, helping more of it to reach your brain, or eat probiotic-rich foods, such as yogurt, and fermented foods.

6. Mood induction

Too little serotonin can negatively impact your mood, but could a good mood could help increase serotonin levels? Some research suggests yes.

Thinking about something that makes you feel good can help increase serotonin in your brain, which can help promote an improved mood in general.

Try:

• visualizing a happy moment from your memory
• thinking about a positive experience you had with a loved ones
• looking at photos of things that make you happy, such as your pet, a favorite place, or close friends

Keep in mind that moods are complex, and it’s not always that easy to change your mood. But sometimes just engaging in the process of trying to direct your thoughts toward a positive place can help.

When to seek help

If you’re looking to increase serotonin to improve mood-related symptoms, including those of depression, these methods may not be enough.

Some people simply have lower serotonin levels due to their brain chemistry, and there isn’t much you can do about this on your own. In addition, mood disorders involve a complex mix of brain chemistry, environment, genetics, and other factors.

If you find that your symptoms are starting to impact your day-to-day life, consider reaching out for support from a therapist.

Depending on your symptoms, you may be prescribed a selective serotonin reuptake inhibitor (SSRI) or another type of antidepressant. SSRIs help keep your brain from reabsorbing the serotonin that’s released. This leaves more available for use in your brain.

Keep in mind that you may only need to take SSRIs for a few months. 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.

The bottom line

Serotonin is an important neurotransmitter, affecting everything from your mood to your bowel movements. If you’re looking to boost your serotonin, there are a few things you can try on your own. However, don’t hesitate to reach out for help if these tips aren’t cutting it.

Eng. Gayathra Ranasinge, AMIMechE
BEng(Hons) Mechanical Engineering
BTEC Automobile Engineering