and Feelings of Wellbeing
6 Ways to increase serotonin naturally:
1. FOOD
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.
But there may be a way to bypass 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 (underlined) with 25 to 30 grams of carbohydrates.
- Whole-wheat bread with turkey or cheese
- Oatmeal with a handful of nuts
- Salmon with brown rice
- Tofu with whole-grain pasta
- Plums or pineapple with your favorite crackers
- Pretzel sticks with peanut butter and a glass of milk
- Egg with whole-grain toast
- Cheese, pineapple, and wheat bagel
- Nut/seeds in a bowl of whole-grain cereal and milk
2. 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.
Aerobic exercise, at a level you’re comfortable with has the best effect; the goal is to get your heart rate up.
3. SUNSHINE:
Spending at least 10 to 15 minutes in the sunshine appears to help increase serotonin levels, and research exploring this idea suggests your skin may be able to synthesize serotonin. Take your physical activity outside to help increase the serotonin boost brought on by exercise.
4. SUPPLEMENTS:
Pure tryptophan – Tryptophan supplements contain much more tryptophan than food sources, making them more likely to reach your brain. A 2021 review suggests tryptophan supplements can improve mood and decrease anxiety, though more research is needed.
SAMe (S-adenosyl-L-methionine) – SAMe appears to help increase serotonin and may improve depression symptoms. Speak with a healthcare professional before taking 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 2016 study suggests it worked as effectively as antidepressants for those with early symptoms of depression. But other on 5-HTP suggests longer treatment duration studies are needed.
St. John’s wort – While this supplement seems to improve symptoms of depression for some people, research hasn’t shown consistent results. It also may not be ideal for long-term use.
Note that St. John’s wort should not be taken with medications without consulting your physician.
Vitamin D – 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. To counteract the wintertime blues in the colder months, you can try light therapy or vitamin D supplements to make up for any serotonin loss.
PROBIOTICS
Research suggests getting more probiotics in your diet may increase tryptophan in your blood, helping more of it to reach your brain. You can take probiotic supplements or eat probiotic-rich foods, such as yogurt, and fermented foods, such as kimchi or sauerkraut.
6. SELF CARE
- Hugs/affections
- Sleep (don’t forget short naps!)
- Music
- Meditation, prayer, gratitude
Sources: Healthline.com, MindBodyGreen.com, BrainMD.com