Serotonin is a chemical in the brain that can affect mood. Eating foods that contain the essential amino acid known as tryptophan can help the body to produce more serotonin. Foods, including salmon, eggs, spinach, and seeds are among those that help boost serotonin naturally.
Increasing serotonin levels can be done naturally. The best ways to do this are eating well, getting out in the sun or supplementing with vitamin D, exercising, taking adaptogens, and managing stress. Serotonin can also be increased synthetically with antidepressants.
Ways to increase serotonin levels include: Eating more tryptophan-containing foods. Getting more sunlight. Taking certain supplements.
It's also possible to increase serotonin levels without taking medicine. One natural way to increase serotonin is by working out. When you pedal your bicycle or lift weights, your body releases more tryptophan, the amino acid your brain uses to make serotonin.
Prolonged periods of stress can deplete serotonin levels. Our fast-paced, fast food society greatly contributes to these imbalances. Genetic factors, faulty metabolism, and digestive issues can impair the absorption and breakdown of our food which reduces our ability to build serotonin.
95% of the body's serotonin, however, is produced in the intestine where it has been increasingly recognized for its hormonal, autocrine, paracrine, and endocrine actions.
Serotonin helps regulate the body's internal clock, including the ability to feel sleepy, remain asleep, enter rapid eye movement (REM) sleep, and wake in the morning. People with chronic insomnia, unusual sleep patterns, chronic fatigue, or consistently vivid dreams may have serotonin deficiency.
The following fruits had a high serotonin concentration (mean +/- SEM) expressed in micrograms/g weight: plantain 30.3 +/- 7.5; pineapple 17.0 +/- 5.1; banana 15.0 +/- 2.4; Kiwi fruit 5.8 +/- 0.9; plums 4.7 +/- 0.8; and tomatoes 3.2 +/- 0.6.
Folic acid and vitamin B12 are involved in the synthesis of serotonin and other neurotransmitters.
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.
Getting enough sleep, exercising, listening to music, meditating, and spending time in the sun can all boost dopamine levels. Overall, a balanced diet and lifestyle can go a long way in increasing your body's natural production of dopamine and helping your brain function at its best.
The four ways to boost serotonin activity are sunlight, massage, exercise, and remembering happy events. At this point, feel free to return to your stressful life, or keep reading for a more in-depth look.
Antidepressant medications called selective serotonin reuptake inhibitors (SSRIs) are often the first-line treatment of symptoms of serotonin deficiency such as depression and anxiety. SSRIs help your body use serotonin more efficiently.
The serotonin test measures the level of serotonin in the blood. Blood is drawn from a vein (venipuncture), usually from the inside of the elbow or the back of the hand. A needle is inserted into the vein, and the blood is collected in an air-tight vial or a syringe. Preparation may vary depending on the specific test.
Serotonin does not occur in the foods we eat, however it is synthesized from tryptophan, an amino acid. Tryptophan is mostly found in high protein foods, like meat, fish and poultry.
Foods high in trans fats: Eating foods high in trans fats like potato chips, pizza, and fast food are linked to decreasing serotonin levels. These foods affect our mental health by causing inflammation that could prevent the production of Omega-3 fatty acids that improve brain function and mental health.
Another popular myth that is widespread on the Internet is that bananas improve mood because of their serotonin content. Although it is true that bananas contain serotonin, it does not cross the blood–brain barrier.
Serotonin is a crucial chemical for increasing mood and decreasing anxiety. Researchers have found a clear connection between low serotonin levels and increases in depression, anxiety, and other mental health challenges.
A minimum of 3-6 months is required to restore neurotransmitter levels to normal. However, it takes longer to restore the body's total store of neurotransmitters. If a patient stops the neurotransmitter therapy too quickly, they may experience a return of their original symptoms.
Basil and Tulsi (Holy Basil) is high in B vitamins, which are necessary for the production and regulation of neurotransmitters such as serotonin. 5. Ashwaganda increases serotonin levels in the brain. This herb is most commonly enjoyed as a tincture or supplement.