Serotonin is a neurotransmitter (chemical messenger) involved in many processes throughout your body, from regulating your mood to promoting smooth digestion. There are a number of ways to boost serotonin levels without medication including spending time outdoors, adjusting your diet, and more.
Adjust your diet
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.
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.
Take certain supplements
Some dietary supplements may help jumpstart the production and release of serotonin by increasing tryptophan. Before trying a new supplement, check with your healthcare professional. Notify them if you also take:
- prescription medication
- over-the-counter medication
- vitamins and supplements
- herbal remedies
Try massage therapy
Massage therapy helps increase serotonin and dopamine, another mood-related neurotransmitter. It also helps to decrease cortisol, a hormone your body produces when stressed.
massage therapy can benefit varying conditions, such as prenatal depression, autoimmune conditions, breast cancer, and dementia.
Get more 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 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.
Try mood induction
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 loved ones
- looking at photos of things that make you happy, such as your pet, a favorite place, or close friends
Bring in the bright light
Serotonin tends to be lower after winter and higher in summer and fall. Spending time in the sunshine appears to help increase serotonin levels.
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.
