Increasing serotonin levels can be done naturally. The best ways to do this are eating well, getting out in the sun or supplementing with vitamin D, exercising, taking adaptogens, and managing stress. Serotonin can also be increased synthetically with antidepressants.
Serotonin (5-hydroxytryptamine; 5-HT) is best known as a neurotransmitter critical for central nervous system (CNS) development and function. 95% of the body's serotonin, however, is produced in the intestine where it has been increasingly recognized for its hormonal, autocrine, paracrine, and endocrine actions.
So if we consume produce rich in tryptophan, our bodies can make more serotonin. Plantains, pineapple, bananas, kiwi fruit, plums, and tomatoes contain high amounts of tryptophan. Moderate amounts can be found in avocados, dates, grapefruit, cantaloupe, and more.
Exercise is one of the best ways to increase both dopamine and serotonin. A simple walk, jog, or weightlifting for 30 minutes boosts these chemicals. Studies show that aerobic exercise boosts dopamine and serotonin in specific parts of the brain.
Drinks like green tea and probiotics help to boost serotonin.
Certain drugs and substances such as caffeine, alcohol, nicotine, NutraSweet, antidepressants, and some cholesterol-lowering medications deplete serotonin and other neurotransmitter levels.
Food with high levels of trans-fat
There are plenty of reasons to avoid foods with trans fats, including their ability to decrease serotonin levels. These include popular savory snacks like some processed potato chips, pizza, packaged pastries, and other fast food options.
Causes of low serotonin
age-related health and brain changes. chronic stress. a lack of exposure to natural light. lack of physical activity.
It's also possible to increase serotonin levels without taking medicine. One natural way to increase serotonin is by working out. When you pedal your bicycle or lift weights, your body releases more tryptophan, the amino acid your brain uses to make serotonin.
Studies have proven that, when we eat chocolate, our brain releases chemicals such as endorphins or serotonin, which are known to be associated with happiness and overall wellness.
Bananas: Serotonin Superfood? While bananas contain serotonin, having one for a snack won't immediately lift your spirits. Unlike other forms, the serotonin found in bananas doesn't cross the blood-brain barrier,2 which means it can't get into the brain to supplement the serotonin that's naturally produced by the body.
Avocado for whole-body benefits
They also contain a significant amount of folate, or vitamin B9, which assists your brain in the creation of serotonin, dopamine and norepinephrine. Avocados are also amazing for your heart health, lowering levels of bad cholesterol and keeping high blood pressure at bay.
The two serotonin antagonist/reuptake inhibitors (SARIs), trazodone and nefazodone, inhibit serotonin reuptake and, to varying degrees, block serotonin 5-HT2A and 5-HT2C receptors.
Lifestyle habits such as consuming smart carbohydrates in moderation, seeking out healthy foods rich in tryptophan, and taking a dietary supplement like Serotonin Mood Support can work together to elevate mood and promote restful sleep.
Monoamine oxidase inhibitors (MAOIs): This medication blocks the activity of an enzyme that breaks down serotonin, norepinephrine, and dopamine.
Honey also supports your mood. Since it raises your serotonin levels in the brain, honey is able to regulate how you feel - which can reduce the occurrence of depression and anxiety.
Dopamine: Often called the "happy hormone," dopamine results in feelings of well-being. A primary driver of the brain's reward system, it spikes when we experience something pleasurable. Praised on the job? You'll get a dopamine hit.