22 Ways to Increase Serotonin Levels

#1. Spend Time in Nature

Stepping outside into nature can lower stress and enhance our mood. Enjoying the natural beauty of the world can help with overall serotonin production. The secret lies in breathing in fresh air. Fresh air provides a boost of oxygen in your brain, which then boosts your serotonin levels.

#2. Get Serotonin from the Sun, Even on Cloudy Days

Can you get serotonin from the sun?

Bask in the sun rays as vitamin D from the sun allows our body to convert tryptophan into serotonin. The brighter the sun, the higher the serotonin production. Vitamin D and serotonin go hand-in-hand. Even on days where the sun hides behind the cloud, any natural bright light will allow you to improve your overall mood and stabilize serotonin. Sunlight is perhaps one of the most beneficial natural sources of serotonin.

One study found a direct correlation with sunlight, seasonality, and serotonin turnover in the brain. Production of serotonin in the brain is much less during winter (when sunlight is scarce) compared to in the summer. This plays a major role in depressive conditions such as seasonal affective disorder (seasonal depression).

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#3. Add Vitamin D Supplements to Your Regimen

Although we recommend getting vitamin D from the sun, those cold winter months might be challenging. Vitamin D supplements are a great alternative, as they can also promote serotonin production. Natural serotonin supplements, like vitamin D, can make a significant difference in your overall health and wellness.

Does Vitamin D Raise Serotonin Levels?

Yes, vitamin D and serotonin levels do have a correlation, although indirect. One study found a link between serotonin synthesis and vitamin D levels. The research found vitamin D to act as a catalyst in the production of serotonin. Vitamin D initiates the gene that makes tryptophan hydroxylase 2 (TPH2). This then converts tryptophan into serotonin. Thus, increasing serotonin levels.

#4. Get a Massage

Enjoy a massage because a massage is not only good for relieving stress, but it can raise serotonin levels by as much as 30%.

How Massage Helps Depression

By nature, serotonin can be a key aspect of preventing and lowering symptoms of depression. When getting a massage, serotonin levels increase and cortisol levels (a stress hormone) decrease. Massage helps to relieve stress hormones and improve serotonin levels which aids in relieving depressive symptoms.

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#5. Exercise to Boost Serotonin Levels

Get up and move and enjoy light exercises such as yoga, walking, running, and aerobics. These are great ways to increase your serotonin levels. The effects of exercising last hours longer after your workout session.

What Type of Exercise Increases Serotonin?

Aerobic exercise such as running, biking, swimming, and walking is the best exercise for serotonin levels. Try to get at least 30 minutes of exercise to achieve what's called the serotonin "high." While yes, anaerobic exercises such as weight lifting do increase serotonin levels, studies show they are not as effective compared to aerobic exercise.

#6. Meditate

Meditation has been studied to relieve stress and enhance mood, thus increasing your serotonin levels. Meditation is a simple way to boost serotonin levels, and only needs 10 minutes per day to be effective.

Does meditation increase serotonin?

Yes, one study on meditation and serotonin found an increase in serotonin amongst participants who meditated compared to a control group. Another eight-week study on the effects of meditation for 30-minutes daily found a reduction of gray matter in the amygdala, a brain region associated with fear, anxiety, and stress. Researchers suggest meditation to be beneficial because of its effect on the synthesis of neurotransmitters such as serotonin.

#7. Listen to Music

It is believed that listening to music may increase serotonin. In a lab study with rats, listening to Mozart released more serotonin in the brain. 

#8. Try Acupuncture

Acupuncture studied in a clinical trial showed that women who suffered fibromyalgia had increased serotonin levels in the serum compared to placebo. 32 studies on acupuncture and serotonin concluded the practice to improve depressive symptoms while 24 of those studies concluded acupuncture to change the serotonergic mechanism.

Of the 61 studies identified, 37 (n = 27 animal and n = 10 human studies) were included in which investigators used serotonin or serotonin antagonists/agonists to examine the mechanisms of acupuncture for various symptoms. Investigators in 32 studies concluded that acupuncture improved symptoms, and of the 24 studies measuring serotonin, it was concluded that acupuncture changed the serotonergic mechanism. 

#9. Focus on the Positive

Focusing on positive memories, also known as mood induction, allows us to not think of adverse events, but it can also increase serotonin production. One study found a direct correlation between mood and serotonin. Positive moods showed increase levels of serotonin while negative moods revealed the opposite.

#10. Practice Gratitude

The emotion of gratitude affects the brain's reward system, according to studies. Being grateful releases dopamine and serotonin. It also has been linked to increased happiness.

#11. Try the "Three Blessings Exercise"

Three Blessings Exercise – a studied practice where you write down three things you are thankful for every night for one week. This practice has been shown to improve overall happiness for up to 6 months!

#12. Set Goals and Achieve Them

When we achieve our goals, we become happy. It can send a rush of dopamine, and then we want to reach the next goal. The larger goal, the higher the amount of dopamine. However, smaller goals can be more manageable to achieve and still release dopamine.

#13. Talk to a Therapist

Therapy can be a great way to increase serotonin. It can change your mood and help you cope with stress, depression, and anxiety. Specific treatments, acting as serotonin replacement therapy, might help increase serotonin receptors as well.

#14. Experience New Things

Trying a new experience is a great way to increase serotonin, such as cooking a new recipe or trying a new hobby. The rule of thumb is, the less familiar you are with the activity, the more likely your brain will release dopamine.

#15. Try Turmeric

Turmeric isn't just a spice in our pantries. It can also be used as an antidepressant and increase overall serotonin levels in the brain. Studies of turmeric and serotonin in animals found it to affect serotonin and dopamine, change stress-related parts of the brain, and protect mitochondria.

#16. Eat Tryptophan-rich Foods

Tryptophan-rich foods increase the synthesis of serotonin in the brain. Such foods as:

• Milk
• Chicken
• Eggs
• Tofu
• Nuts
• Turkey
• Cottage cheese
• Soy beans
• And red meat can increase your tryptophan intake.

Multiple studies have found that increasing tryptophan-rich foods into the diets of subjects have resulted in less depression, irritableness, and anxiety. Consuming tryptophan for serotonin production may result in enhanced mood regulation.

#17. Eat More Carbohydrates

Complex carbohydrates such as oats, whole grains, barley, buckwheat, yams, and sweet potatoes can also boost serotonin levels. It's important to note the risk of overeating when it comes to carbohydrates.

A study on carbohydrates and serotonin found a link between overeating and an increase in mood. Because carbs can enhance one's mood, it may be tempting to overeat.

#18. Add More Vitamin B6 and B12 to Your Diet

Foods rich in Vitamin B6 and B12, such as:

• Whole grains
• Seeds
• Nuts
• Legumes
• Brussels sprouts
• Cauliflower
• Bananas
• Broccoli
• cabbage
• And avocados naturally produce serotonin.

These natural serotonin foods offer an easy method to create serotonin naturally.

One study found low levels of B6 to be associated with depression. The thought is that adding B6 aids in serotonin production.

#19. Try These Serotonin Vitamins

Serotonin replacement vitamins such as B6 and B12 also produce serotonin in the body. They're a simple and effective method for increasing your serotonin levels if foods high in serotonin are not preferred.

#20. Limit Caffeine, Alcohol, and Sugar Intake

These substances have similar effects in temporarily increasing energy and then cause sudden drops of serotonin levels in the brain once the effects wear off.

One study on the effects of caffeine and serotonin found it to reduce levels of serotonin compared to a group without.

Research on alcohol and serotonin found it to alter multiple aspects of serotonergic signal transmission in the brain. The research found serotonin levels to be low amongst alcoholics.

A rat study on sugar and serotonin levels found it to decrease serotonin metabolism. Another study found long-term sugar-rich diets to reduce the effectiveness of somatodendritic serotonin-1A receptors which are responsible for providing feedback control in the synthesis and release of serotonin.

#21. Focus on a Good Night's Sleep

Sleep is known to counteract stress. Enjoying a restful sleep allows the body to produce serotonin and keep the cortisol production low.

A common cause of depression is the desensitization of the serotonin receptor system. A study of serotonin and sleep limited rats to four hours of sleep per night. The research found that after eight days of limited sleep, the rats serotonin receptor systems had desensitized. Another finding was that it took at least seven days to normalize again.

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#22. Try Aromatherapy

Aromatherapy with essential oils such as lavender, bergamot, and lemon can have therapeutic effects. Using your sense of smell can prompt your brain to release dopamine and serotonin. Note: Do not let young children play with essential oils and always follow instructions on the bottle.