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22 Ways to Increase Serotonin Levels

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Serotonin is the "feel-good" chemical with a variety of functions in the human body. While dopamine releases the happy hormone, serotonin stabilizes the mood. The two can go hand in hand. Serotonin, sometimes considered a hormone, is a neurotransmitter the body uses to send messages between nerve cells. Serotonin plays a role in our mood, sleep, emotions, appetite, and digestion. People with low levels of serotonin (also known as a serotonin deficiency), find themselves feeling tired, irritable, and unable to function properly. To help combat this, we've compiled a few methods on how to get more serotonin including foods high in serotonin, exercise and serotonin, sunlight, and more. All are ways to increase serotonin naturally and safely.

22 Ways to Increase Serotonin
Spending time in nature can boost serotonin production

#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. Source.

Sunlight and serotonin improves overall health and wellness

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

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. Source.

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Vitamin D supplements for serotonin

#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. Source.

Massages can increase serotonin levels by as much as 30%

#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%. Source.

How to replenish serotonin: exercise

#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. Source.

How to improve serotonin: Meditate

#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. Source.

How to get serotonin naturally: Listen to music

#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. Source.

How to raise serotonin naturally: Acupuncture

#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. Source.

How to increase serotonin: Be positive

#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. Source.

How to increase serotonin levels: Be grateful

#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. Source.

How to increase serotonin: The Three Blessings Exercise

#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! Source.

How to increase serotonin: Set goals and achieve them

#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. Source.

How to increase serotonin: Talk to a therapist

#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 might help increase serotonin receptors as well. Source.

How to increase serotonin: Experience new things

#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. Source.

How to increase serotonin: Try Turmeric

#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. Source.

How to increase serotonin: Eat tryptophan-rich foods

#16. Eat Tryptophan-rich Foods

Tryptophan-rich foods increase the synthesis of serotonin in the brain. Such foods as milk, chicken, eggs, tofu, nuts, red meat can increase your tryptophan intake. Source.  

How to increase serotonin: Eat more carbohydrates

#17. Eat More Carbohydrates

Complex carbohydrates such as oats, whole grains, barley, buckwheat, yams, and sweet potatoes can also boost serotonin levels. Source.

How to increase serotonin: Add vitamin B6 and B12 to your diet

#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. Source.  

How to increase serotonin: Serotonin vitamins B6 and B12

#19. Try These Serotonin Vitamins

Vitamin supplements 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. Source.  

How to increase serotonin: Limit caffeine, alcohol, and sugar intake

#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. Source.  

How to increase serotonin levels: Focus on a good night's sleep

#21. Focus on a Good Night's Sleep

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

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How to increase serotonin: Aromatherapy

#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. Source. 

It's well known that serotonin is an essential piece to leading a healthy and fulfilling life. These natural ways to increase serotonin levels can make a significant difference in increasing energy levels, sleep quality, and overall wellness. Which natural way to boost serotonin did you like the best? Did we miss a tip? Leave your comment below and let us know!

About the Author

Bianca Araujo-Mendez is the Director of Brand & Shopper Marketing at Compass Health Brands. She enjoys all things marketing and appreciates knowing the lives of others are enriched when using products from Compass Health Brands.

About Carex Health Brands

Carex is your one-stop shop for home medical equipment and for products that assist caregivers with providing the best possible support and care for their loved ones. Carex Health Brands has been the branded leader in in-home, self-care medical products for over 35 years. Our goal is to improve the lives of our customers by bring them quality products that bring dignity back to their lives. With our three nationally distributed brands, Carex Health Brands serves national, regional and independent food, drug and mass retailers along with wholesalers, distributors and medical dealers.

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