10 Ways to Boost Serotonin Naturally and Without Medication

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.

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

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

Research suggests that eating insulin-raising carbs and 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.

Snacking for serotonin

Here are some snack ideas to get you started:

• whole-wheat bread with turkey or cheese
• oatmeal with a handful of nuts
• salmon with brown rice
• plums or pineapple with your favorite crackers
• pretzel sticks with peanut butter and a glass of milk

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, seems to have a beneficial 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

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.

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.
• Remember to wear sunscreen if you’ll be out for longer than 15 minutes.

If you live in a rainy climate, have a hard time getting outside, or have a high risk for skin cancer, you can still increase serotonin with bright light exposure from a light therapy box.

If you have bipolar disorder, talk with a mental health professional before trying a light therapy box. Using one incorrectly or for too long has triggered mania in some people.

Spending time in nature has also been shown to increase serotonin. One small study of 53 subjects looked at the effects of forest therapy on middle-aged women and found that serotonin levels increased significantly after partaking in forest therapy.

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 syndrome warning

Use caution when trying these supplements if you already take medication that increases serotonin. This includes several types of antidepressants.

Too much serotonin could cause serotonin syndrome, a serious condition that can be life threatening without treatment.

If you want to try replacing antidepressants with supplements, talk with a healthcare professional. They may help you safely taper off antidepressants. Abruptly stopping medications, including antidepressants, can have serious consequences.

Keep in mind that supplements are not regulated by the Food and Drug Administration (FDA). It may be best to choose supplements that undergo quality control through third-party agencies to ensure they contain the ingredients listed on the label in the correct amounts.

Always read the label and take the recommended dosage.

Research suggests the following supplements may help increase serotonin and reduce symptoms of depression.

Pure tryptophan

Tryptophan supplements contain more tryptophan than food, 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. Consider speaking 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 2021 review suggests it may benefit those with depression, anxiety, and panic attacks. Other research 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 can make certain medications, including some cancer drugs and hormonal birth control, less effective.

People on blood clotting medication 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 reach your brain.

You can take probiotic supplements or eat probiotic-rich foods, such as yogurt, and fermented foods, such as kimchi or sauerkraut.

Massage therapy may increase your levels of serotonin and dopamine, another mood-related neurotransmitter. It can also help to decrease cortisol, a hormone your body produces when stressed.

One 2018 review of studies suggests massage therapy can benefit varying conditions, including anxiety, insomnia, and prenatal depression.

While you can see a licensed massage therapist, this might not be necessary. Try swapping 20 minutes of massage with a partner, family member, or friend.

Too little serotonin can negatively affect your mood, but could a good mood help increase serotonin levels? Older 2007 research suggests that 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 memory
• thinking about a positive experience with 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 engaging in the process of trying to direct your thoughts toward a positive place can help.

Research suggests that chronic stress can lead to low serotonin levels and other health issues. Reducing stress may not only benefit your mood but also your overall health.

Some ways to reduce stress can include:

• practicing yoga
• journaling
• going to therapy
• practicing deep breathing exercises
• listening to calming music

Socializing is imperative for many aspects of wellness. Older research from 2017 has found spending time with loved ones can even increase serotonin levels.

Spending time with animals also has its benefits. Cuddle your pet or try volunteering at an animal shelter for an extra boost of serotonin.

Helping others feels good for a reason: Research has shown that kindness can increase serotonin as well as oxytocin and dopamine. One study found that giving support (over being on the receiving end) is an underrated way to boost mood.

It’s been said that laughing is the best medicine. A 2021 review looked into the therapeutic benefits of laughter on mental health and found that laughing can lower stress hormones like cortisol, which, in turn, decreases the stress response.

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

Some people may 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 affect your day-to-day life, consider reaching out for support from a mental health professional. If you’re concerned about the cost, our guide to affordable therapy can help.

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 following includes frequently asked questions about raising your serotonin levels without medication.

How can I increase my serotonin levels quickly?

You may be able to increase your serotonin levels and improve your mood quickly by getting outside for some fresh air and sunlight. Engaging in exercise, like walking at a moderate pace, may also help.

What triggers low serotonin?

A 2021 review of studies suggests that people with a history of antidepressant use may have lowered levels of serotonin compared with people who have never taken antidepressants.

But the theory that low serotonin levels cause depression is a theory that many experts remain conflicted about. The causes of depression are likely more complex and involve multiple factors.

Can I have too much serotonin?

Too much serotonin can cause serotonin syndrome, a potentially life threatening condition that occurs when toxic levels of serotonin build up in the body. This typically happens due to interactions between medications or medications and supplements.

Too much serotonin can also be associated with psychosis.

Serotonin is an important neurotransmitter. It affects 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.