The Best Supplements for Serotonin
Serotonin is a neurotransmitter that it involved in feelings of well-being and happiness. It’s also great for helping with sleep, depression and memory. Not only will you feel better with the proper amounts of serotonin, you’ll feel healthier. Most of your gut is lined with serotonin receptors, and most serotonin receptors lie in the digestive tract wall. Eating a healthy diet and exercising are great ways to help with this, and probiotics are great at helping your gut microbe health. This in turn helps your body produce proper serotonin levels. I’m going to be listing some ways on how to increase serotonin by giving you the best supplements for serotonin.
Serotonin is the key hormone that stabilizes our mood, feelings of well-being, and happiness. This hormone impacts your entire body. It enables brain cells and other nervous system cells to communicate with each other. Serotonin also helps with sleeping, eating, and digestion.
Obsessive-compulsive disorder is a psychological disorder that is associated with low serotonin. If you have enough, you’ll be fine, but if you take too much, there are consequences. You can take too much serotonin and end up with a condition called serotonin syndrome. The condition can be deadly, so it’s best not to over do it when it comes to supplementing with serotonin. There is a good and correct amount to take of this chemical, so you shouldn’t be medicating too much with it.
Serotonin or 5-hydroxytryptamine is a monoamine neurotransmitter. Its biological function is complex and multifaceted, modulating mood, cognition, reward, learning, memory, and numerous physiological processes such as vomiting and vasoconstriction.
It’s a great alternative to anti-depressants and SSRI medications, so give it a try before you take medication for depression or OCD. It’s not called the happy chemical for no good reason! Also, there are recreational party drugs like MDMA that deplete your serotonin. This is because drugs like these release a massive amount of serotonin in your system at once; your body can’t handle it. You’ve also got to watch out for any kind of antibiotic, for these can decrease your output of serotonin release. You don’t want to deplete your brain and gut’s ability to reuptake these chemicals, because then you can become depressed and obsessed.
MDMA causes greater release of serotonin and norepinephrine than of dopamine. Serotonin is a neurotransmitter that plays an important role in the regulation of mood, sleep, pain, appetite, and other behaviors. The excess release of serotonin by MDMA likely causes the mood-elevating effects people experience.
I’m going to list below some of the supplements you can take to increase your serotonin.
The Best Supplements for Serotonin
The Best Supplements for Serotonin
5-HTP
In the body, serotonin is made from 5-HTP, and 5-HTP is made from L-tryptophan. Therefore, increasing the levels of either of these “building blocks” (metabolic precursors) can, in theory, lead to increased overall levels of serotonin. Limited research suggests that taking L-tryptophan may raise plasma serotonin, and may improve certain cognitive, motor, or gut issues in those who are deficient.
Feelings of happiness are regulated by the amount of serotonin in our brain. The more of this natural chemical present, the happier you are, hence its reputation as the happy hormone. Serotonin levels can be boosted by eating meat, poultry and cheese, taking exercise, or by supplementing with 5-HTP.
A protein called alpha-Lactalbumin, a compound commonly found in milk, contains more tryptophan than many other proteins. According to one study of 18 individuals, 12 grams of alpha-Lactalbumin was reported to increase the amount of tryptophan in blood plasma by up to 16% after 90 minutes. In another study, 12.32 grams of tryptophan was reported to increase blood tryptophan levels by 43% after 1.5 hours, and improved memory in 23 subjects vulnerable to high stress.
L-tryptophan and 5-HTP are the “building blocks” the body uses to make serotonin. Some research suggests that supplementing with these compounds may increase serotonin and improve mood. Of the two, 5-HTP can freely cross the blood-brain barrier.
In a pilot study of 13 female patients experiencing premenstrual syndrome (PMS), 6 grams of L-tryptophan taken daily for 14 days was reported to improve mood, irritability, difficulty sleeping, and cravings for carbohydrates. Tryptophan can be purchased in the form of L-tryptophan supplements. 5-HTP (5-hydroxytryptophan) supplements are also available. However, it is important to note that “5-HTP” is not the same as “5-HT”, which is the chemical name for serotonin. 5-HTP freely crosses the blood-brain barrier (serotonin itself does not) to be converted into serotonin.
The Best Supplements for Serotonin
Tryptophan (How to Increase Serotonin)
Tryptophan is an essential amino acid that cannot be produced by the human body and must be obtained through your diet, primarily from animal or plant based protein sources.
Your body uses tryptophan to make several important molecules, including serotonin and melatonin. Serotonin influences your mood, cognition and behavior, while melatonin influences your sleep-wake cycle. Thus, low tryptophan levels may decrease serotonin and melatonin levels, leading to detrimental effects.
Tryptophan was discovered in the early 1900s after it was isolated from casein, a protein found in milk. It’s the natural precursor to serotonin. It can often be found it mostly high-protein sources, e.g., turkey, chicken, oats, milk, etc. As it’s been explained in the previous mention and will be towards the end, I’ll leave this one short.
The Best Supplements for Serotonin
Probiotics
In the digestive tract, probiotics restore the gut microbiome and influence the gut-brain axis. One of the ways in which gut bacteria are important is because they produce much of the tryptophan from which serotonin is made. Neurological disorders, such as Parkinson’s disease, have been linked to less diverse or fewer gut bacteria in some studies.
Probiotic bacteria, members of the gut microbiota, are able to synthesize vitamin K and most of the water‐soluble B vitamins, such as biotin, cobalamin, folates, nicotinic acid, panthotenic acid, pyridoxine, riboflavin, and thiamine, in humans
According to one study, an 8-week probiotic regimen (2.0 x 109 CFU/g of Lactobacillus helveticus and 2.0 x 109 CFU/g of Bifidobacterium longum) was reported to increase tryptophan levels in 110 individuals with depression. Increased tryptophan can, theoretically, increase serotonin production. Similarly, an animal study has reported that a probiotic (Bifidobacteria infantis) given to rats for 14 days raised levels of blood tryptophan.
The Best Supplements for Serotonin
Vitamins B6 and B12
The body requires vitamin B6 to produce (synthesize) serotonin from its precursors, such as 5-HTP (specifically, vitamin B acts as enzyme cofactor). Additionally, vitamin B12 and folate (vitamin B9) are each necessary for the folate cycle, which helps convert tryptophan into serotonin (by producing and recycling essential cofactors).
B12 acts as a cofactor in synthesis of neurotransmitters such as serotonin and dopamine, thus B12 deficiency affects mood, emotions and sleeping and can lead to psychiatric disorders.
According to some preliminary research, a lack of B vitamins may be associated with the onset of mental health disorders, such as depression. Conversely, higher dietary intake of these vitamins may have some protective effect on the long-term risk of developing these conditions. However, this finding was based only on (retrospective) associations, and has not yet established a causal link between vitamin B and mental health.
The Best Supplements for Serotonin
Magnesium (How to Increase Serotonin)
Researchers hypothesize that magnesium supplements might increase serotonin levels by increasing its availability (reducing reuptake) in the brain.
Research suggests that supplementing with magnesium may help to increase serotonin levels. In fact, low serotonin levels have been observed in patients with a magnesium deficiency. The study that discussed raising serotonin with magnesium reported success.
Magnesium is naturally found in several common dietary sources including nuts, seeds, legumes, green leafy vegetables, and whole grains.
The Best Supplements for Serotonin
Folic Acid (How to Increase Serotonin)
L-Methylfolate is the only form of folic acid that crosses the blood-brain barrier and plays a role in neurotransmitter synthesis. It indirectly facilitates the synthesis of serotonin, dopamine, and norepinephrine, three neurotransmitters involved in mood regulation and other important functions.
Vitamin B5 supports the adrenal glands, which reduces stress and anxiety levels. Vitamin B9 (also known as folate or folic acid) and vitamin B12 are important in balancing out depressive moods. Vitamin B6 together with magnesium can balance out anxiety that occurs in conjunction with PMS
Folic acid, also called folate, is famous for its role in preventing birth defects. But this B vitamin is also being researched for its effects on depression. One study found that blood levels of folic acid were much lower among people with depression than in people who were not depressed.
The Best Supplements for Serotonin
St. John’s Wart
St. John’s Wort is a popular supplement derived from the medicinal plant Hypericum perforatum. Although it has many uses, it is most commonly used as a supplement for mood or mild depression. However, according to the National Center for Complementary and Alternative Medicine (NCCIH), the results of studies on the effectiveness of St. John’s wort for depression are mixed. Importantly, clear evidence shows that St. John’s Wort can interact in dangerous, potentially life-threatening ways with many common medicines. Therefore, never take St. John’s Wort supplements without consulting a doctor first!
St. John’s wort limits the effectiveness of many prescription medicines. Combining St. John’s wort and certain antidepressants can lead to a potentially life-threatening increase in your body’s levels of serotonin, a chemical produced by nerve cells.
According to one large-scale review of data from 35 different studies (including data from over 6,900 patients with depression), standalone therapy with St. John’s Wort improved only mild-to-moderate symptoms of depression. However, the authors also noted the relatively low quality of many of the studies included included in this review, as well as considerable inconsistency in its reported effectiveness across different studies, which limit the conclusions that can be made on the basis of this data.
It is thought that St John’s wort works in a similar way to standard antidepressant medication. Research suggests that it increases the activity of brain chemicals such as serotonin and noradrenaline that are thought to play an important part in regulating our mood.
A number of animal studies have investigated the effects of St. John’s wort on serotonin levels and activity in animals. A number of preliminary findings suggest that some of the components of this plant may act by inhibiting the reuptake of serotonin from neural synapses, as well as potentially increasing the number of serotonin receptors in certain regions of the brain. However, much more research — especially in large samples of human patients — will be needed to find out if these mechanisms are relevant to human users as well.
The Best Supplements for Serotonin
Vitamin D
Vitamin D helps the body make, release, and use serotonin, including in the brain. However, the benefits of supplementation are uncertain. This essential hormone activates an enzyme that converts tryptophan into serotonin. If vitamin D levels are low, our brains make less serotonin. Thus, increasing vitamin D intake may increase serotonin levels, thereby potentially supporting mental health.
Previous research has demonstrated that vitamin D helps regulate the conversion of tryptophan to serotonin, the neurotransmitter that affects a variety of cognitive functions including mood, decision-making, social behavior, impulsive behavior, and social decision-making.
According to data from a cohort study of over 9,000 subjects, taking vitamin D supplements during the first year of life was associated with a 77% reduced risk of schizophrenia. In other words, preventing low vitamin D levels early in life may reduce the chance of having schizophrenia later in life, although large-scale studies will still be needed to verify this theory.
The Best Supplements for Serotonin
Zinc
Based on some early research, some scientists believe that zinc may target and activate serotonin receptors . According to one meta-analysis of data from 17 observational studies, blood zinc levels were reported to be lower in depressed individuals compared to non-depressed individuals, which may imply a serotonin-related mechanism.
Preclinical and clinical studies showed that zinc interacts with the serotonergic system and therefore enhances antidepressant-like effects. Joint administration of zinc with SSRIs such as fluoxetine or citalopram (all in subeffective doses) produced an antidepressant-like effect in the FST
In another study of 37 patients with major depressive disorder, 12 weeks of daily supplementation with 25 mg of zinc was reported to reduce depressive symptoms. In addition to supplementing with it directly, dietary zinc can also be obtained through several common foods. These include foods such as red meat, oysters, crab, and whole grains.
The Best Supplements for Serotonin
Omega-3 Fatty Acids
While vitamin D helps neurons make serotonin, the omega-3 polyunsaturated fatty acids EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid) may help neurons release serotonin, as well as increase its overall activity (such as by increasing the sensitivity of serotonin receptors).
Omega‐3 fatty acids play a very important role during brain development, partly through their regulation of the serotonin system. Reduced intake of EPA and DHA during neurodevelopment results in decreased serotonin synthesis, storage, release, and receptor function.
Fish such as salmon and trout are especially rich high in omega-3 fatty acids. Omega 3 supplements are also sold in the form of fish oil capsules, although the benefits of supplementing are less clear than the effects associated with normal dietary intake of these compounds. According to some researchers, inadequate omega-3 fatty acid intake may increase susceptibility to psychiatric illnesses, including depression. However, a clear link hasn’t yet been established, so this link remains speculative until more research is available.
The Best Supplements for Serotonin
SAMe (How to Increase Serotonin)
SAM-e is a naturally-occurring compound that plays a critical role in many important biological processes, such as methylation and energy metabolism. It is also involved in the chemical process that the body uses to produce (synthesize) serotonin.
Some limited preliminary data suggests that SAM-e may reduce symptoms in some people with major depressive disorder (MDD) who are not responding to conventional therapy, though large-scale trials are still lacking. According to one study involving 73 MDD individuals unresponsive to therapy with conventional antidepressants (such as SSRIs), adding on a twice-daily treatment with 800 mg of SAM-e to their existing antidepressant medication was reported to significantly improve their symptoms of depression (compared to patients who received an inactive placebo treatment).
The Best Supplements for Serotonin
Inositol
Some early evidence from cell and animal studies suggests that the “vitamin-like” compound inositol may increase the sensitivity of serotonin receptors.
Serotonin is one important neurotransmitter affected by inositol. This molecule has many roles in your body and impacts your behavior and mood. Researchers have examined whether inositol supplements can improve symptoms associated with conditions affecting serotonin and the brain.
Due to its interactions with the brain’s serotonin system, some researchers have proposed that inositol may act similar to common serotonin-targeting antidepressant drugs (such as selective serotonin reuptake inhibitors, or SSRIs).
The Best Supplements for Serotonin
Rhodiola
Rhodiola rosea is a flowering plant that may help improve anxiety and depression, though the evidence is insufficient. According to one clinical trial in 89 patients with mild-to-moderate depression, 42 days of supplementation with Rhodiola rosea extracts was reported to improve overall depression symptoms, including insomnia and emotional instability.
In particular, adaptogenic properties and CNS stimulating activity of rhodiola rosea have been attributed primarily to its ability to influence levels and activity of biogenic monoamines such as serotonin, dopamine, and norepinephrine
Rhodiola rosea has been classified by some researchers as an adaptogen. This means that it helps to make you less prone to physical and emotional stress. Research has shown that this natural medicine may stimulate serotonin, norepinephrine and dopamine activity
Other supplements that may help:
- Vitamin C
- Vitamin E
- Curcumin/Turmeric
- Velvet Bean
- L-Theanine
- Saffron
- Magnolia Tree
- Essential Oils (i.e., Lavender Oil)
- Valerian Root
- Apigenin
- Berberine
- Acetyl-L-Carnitine
- Lithium Orotate
Food and 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. Although, it’s not as simple as eating tryptophan-rich foods, thanks to something called the blood-brain barrier. This is a protective sheath around your brain that controls what goes in and out of your brain.
People who feel unusually irritable or down for no apparent reason may have low serotonin levels. Depression: Feelings of sadness, hopelessness, and anger, as well as chronic fatigue and thoughts of suicide, may indicate depression. Anxiety: Low serotonin levels may cause anxiety.
In a nutshell, tryptophan-rich foods are usually even higher in other amino acids. Because they’re more abundant, these other amino acids are more likely than tryptophan to cross the blood-brain barrier. However, there may be a way to hack the system. Research suggests that eating carbs along with foods high in tryptophan may help more tryptophan make it into your brain. Lastly, having a decent diet like the ketogenic diet can help with this, as ketones create an environment more fit for serotonin release.
Massage
Massage therapy helps increase serotonin and dopamine, another mood-related neurotransmitter. It also helps to decrease cortisol, a hormone your body produces when stressed. Also, chiropractic practices can help release any unresolved physical stress you’ve been dealing with without you even noticing. Give it a shot, and you may release that just about anything can release serotonin, you’ve just got to find a good strategy at maintaining it. Just remember that you’ve got to find the best and most reasonable ways of attaining it to begin with. It can be a struggle depending on the problems that may be facing you personally.
Give tickling yourself a try if you’re by yourself in bed at night. It’s a great way to relieve stress, go to sleep, and get your mind off the things that worry you.
Massage therapy helps increase serotonin and dopamine, another mood-related neurotransmitter. It also helps to decrease cortisol, a hormone your body produces when stressed. While you can see a licensed massage therapist, this might not be necessary. One 2004 study looked at 84 pregnant women with depression. Women who received 20 minutes of massage therapy from a partner twice a week said they felt less anxious and depressed and had higher serotonin levels after 16 weeks. Try swapping 20 minutes of massage with a partner, family member, or friend.
Exercise
We all know that exercise is very important. The more you exercise, the less time you have to be depressed. If you exercise, you’re accomplishing a goal, possibly losing fat weight, and becoming more healthy. Don’t over do it though, because mediation is another common practice you must learn when doing things like cardio.
Exercise and cardio are great, even if it’s simply a short and brisk walk in or outdoors. You can even get walks in, planning through or not, around your room or house that can help. Give it a try, because it’s extremely therapeutic and cathartic. It not only tires you out, it gets your mind of things and helps you think better.
Cardiovascular exercise releases endorphins, which is another feel good chemical that is released alongside dopamine and serotonin when accomplishing a task. Keeping the heart healthy is important, because all parts of the body are almost directly involved with these chemicals. You just have to know how direct their impact is on your immediate health and the chemical in question.
Meditation
Learn to think in moderation is key to good mental health. If you’re not doing well mentally, you’re not going to be doing well physically. Your mind is a significant component and indicator of how you’re going to feel. Mental stress can cause physical stress. If you learn to live more in the moment, you’ll be happier.
There is evidence for increased brain serotonin during meditation. Serotonin is important in regulating mood, as shown by the antidepressant effect of the antidepressants known as specific serotonin re-uptake inhibitors or SSRIs, resulting in increased serotonin activity in the brain.
While it’s easier said than done, giving yourself a go with meditation can give you a significant boost. You don’t have to do it but for once a day for 10-15 minutes. It’ll seem like nothing once you realize how much it helps you not waste those hours you’re used to. This can all increase serotonin, you’ve just got to give it a chance.
Bright Lighting
While it’s in the same vain as vitamin D, it’s not quite the same thing. Research suggests that serotonin tends to be lower after winter and higher in summer and fall. Serotonin’s known impact on mood helps support 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.
Taking all of these results together, it seems highly likely that vitamin D can amplify serotonin in the central nervous system, making vitamin D a candidate for the treatment of neuropsychiatric disorders in which vitamin D and/or serotonin are implicated.
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 — just don’t forget 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 to your therapist before trying a light box. Using one incorrectly or for too long has triggered mania in some people.
Positive Thinking
The power of positive thinking is a real thing, as it releases more serotonin into your brain. Yes, you can be dealing with a deficit, but it doesn’t mean you can’t compensate. The serotonin simply makes it easier, so don’t take it for granted, especially when it’s all on you. Simply by thinking of things that help your mood, not only can you be happier, you can heighten your serotonin levels; this motivation helps.
Low levels of serotonin in the brain may cause depression, anxiety, and sleep trouble. Many doctors will prescribe a selective serotonin reuptake inhibitor (SSRI) to treat depression. They’re the most commonly prescribed type of antidepressant. Although, I wouldn’t recommend taking them unless you know for sure you need to.
Being depressed is no fun, so don’t take the fun out when you have the choice. Begin to recognize and deduce the reasons why you’re depressed, “Do I have to think this way?”. Do this, and the other problems will start disappearing; it’s a self-feeding mechanism you must break. Look at it this way, the more you’re happy, the more you release serotonin and vice versa, deficit or not.
Too little serotonin can negatively impact your mood, but could a good mood could help increase serotonin levels? Some research suggests so. 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 a 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 just engaging in the process of trying to direct your thoughts toward a positive place can help.
