22 Ways to Increase Serotonin Levels

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.

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).

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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

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.