While few herbs contain serotonin directly, several, like St. John's Wort, Ashwagandha, Saffron, and Tulsi (Holy Basil), can influence serotonin levels by increasing its production or availability, often by affecting the precursor amino acid tryptophan or promoting neurotransmitter health, but always consult a doctor due to potential interactions.
Some studies suggest ashwagandha may help increase serotonin levels, thus improving symptoms of stress and anxiety. Other research suggests ashwagandha can reduce stress by reducing cortisol, a stress hormone. Ashwagandha appears to be safer than some herbs, like St. John's wort.
Although serotonin is well known as a brain neurotransmitter, it is estimated that 90 percent of the body's serotonin is made in the digestive tract. In fact, altered levels of this peripheral serotonin have been linked to diseases such as irritable bowel syndrome, cardiovascular disease, and osteoporosis.
A diet rich in omega-3 fatty acids, whole grains, and vegetables supports brain health, which can help reduce symptoms of depression. The Mediterranean diet, rich in fish, nuts, and leafy greens, is helpful. Foods such as salmon, walnuts, and leafy greens can help boost serotonin production.
The highest values of 25–400 mg kg of SER have been found in walnuts (Juglans regia) and hickory (Carya sps.). However, in plantain, pineapple, plums, banana, kiwifruit and tomatoes SER levels were moderate i.e. 3–30 mg/kg.
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.
rhamnosus LR06, L. plantarum LP01, and Bifidobacterium longum BL04) for 6 weeks significantly improved depressive and anxiety symptoms in individuals [53]. The probiotic group showed a significant decrease in BDI-II and STAI scores compared to baseline, and an increase in plasma serotonin (5-HT) concentrations [53].
If your child is needing to boost their serotonin levels, have them go outside for a walk, get some sunshine, talk with friends or family, or eat foods high in tryptophan (an amino acid that is needed for making serotonin in the body) like milk, oats, cheese, and nuts.
Drinks like green tea and probiotics help to boost serotonin. Other foods containing Vitamin D are also good because Vitamin D activates tryptophan, which leads to increases in serotonin levels. Good sources of Vitamin D foods include cod liver oil, fortified orange juice, and many types of yogurt.
Depression and irritability.
Low serotonin in the brain can lead you to be frustrated more quickly than you used to be. A lack of serotonin also depletes your energy so you're quickly wiped out.
Serum serotonin levels exhibit diurnal variations, with a peak early in the morning and a trough in the midafternoon and during sleep (Wirz-Justice et al., 1977;Kwon et al., 2018).
Green tea. This tea contains the beneficial amino acid theanine that supports dopamine, serotonin, and GABA production and helps you feel calm. It also contains EGCG, which fights inflammation and lowers stress hormone levels.
St. John's Wort (Hypericum perforatum), is one of the most extensively studied herbs for mental health. It is thought to be the most effective for mild to moderate depression, anxiety and seasonal affective disorder. Hypericum may take upward of four weeks for you to feel its effects.
Take Serotonin-Boosting Nutritional Supplements
5-hydroxytryptophan (5-HTP), curcumin, St. John's Wort, magnesium, and B vitamins have all been associated with increased serotonin levels in studies.
Research has shown that probiotics, which are live microorganisms that confer health benefits when consumed, can have a positive impact on gut health. Studies have found that probiotics can increase serotonin levels in the gut, which can lead to improvements in gut motility, immune function, and even mood.
Engage in activities that make you happy or feel relaxed. This is thought to increase dopamine levels. Some examples include exercise, meditation, yoga, massage, playing with a pet, walking in nature or reading a book.
Cardiologists warn against probiotics for heart patients due to risks like infections (endocarditis) in vulnerable individuals, potential negative interactions with heart medications, and the lack of strong human data proving consistent cardiovascular benefits, with some early concerns even showing increased mortality in critically ill patients. While probiotics show promise for gut-heart axis health, they pose risks, especially for immunocompromised patients or those with underlying heart conditions, necessitating doctor supervision.
Foods to increase serotonin levels
Many foods naturally contain tryptophan, the amino acid from which serotonin is made. You can try increasing your serotonin level by eating tryptophan-containing foods, such as: Salmon. Eggs.
Recently, it has been proposed that vitamin D plays an important role in serotonin and melatonin regulation, which further indicates the relevance of vitamin D in mental health, especially the regulation of mood and sleep [4,6].
Prozac (fluoxetine) and Wellbutrin (bupropion) are examples of “energizing” antidepressants; whereas Paxil (paroxetine) and Celexa (citalopram) tend to be more sedating. Initial choices therefore, should be predicated on how the depression presents—as outlined in #2 above.
SSRIs approved to treat depression
The drugs and supplements that could potentially cause serotonin syndrome include: Selective serotonin reuptake inhibitors (SSRIs), antidepressants such as citalopram (Celexa), fluoxetine (Prozac), fluvoxamine (Luvox), escitalopram (Lexapro), paroxetine (Paxil, Pexeva, Brisdelle) and sertraline (Zoloft)