5 natural ways to boost serotonin

We don’t always need to take off to our favourite vacation spot to get those warm, fuzzy feelings. Sometimes, happiness is just a few serotonin-boosting activities away.

Serotonin — a feel-good chemical

Serotonin is a neurotransmitter, a chemical messenger that sends signals throughout the central nervous system. While it does help regulate sleep and appetite, it’s mostly known for producing positive, feel-good vibes. By making simple tweaks to your daily routine, you can actually increase serotonin levels. Try these tips:

1. Choose complex carbs. Your brain uses an amino acid called tryptophan to produce serotonin. You’ve probably heard of it being in turkey, but tryptophan is also found in other meats, eggs, dairy, seeds, and legumes. Complex carbohydrates such as vegetables, fruits, legumes, and whole grains give tryptophan the best chance at reaching your brain and making serotonin.
2. Energize yourself. Researchers theorize that physical activity triggers the brain to release serotonin and dopamine, another feel-good hormone. The goal: Get at least 150 minutes of cardiovascular exercise each week (or about 30 minutes, five days a week). If that sounds overwhelming, it’s OK to start small. Try 10 to 20 minutes per day. Some activity is better than none!
3. See the light. A quick fix for low serotonin levels? Exposure to natural light or light therapy. Just 15 minutes a day can help you feel calmer and happier.
4. Show kindness. Research indicates that being kind can boost serotonin. Look for ways to practice random acts of kindness. For example, hold the door for someone at the coffee shop or wave hello to a neighbour.
5. Slow it down. There’s a strong link between meditation and higher serotonin levels. Take a yoga class or practice mindfulness — simply focus on the present (feelings, smells, sounds) without making any judgement.

When to seek help

If your mood or energy levels feel low for more than two weeks, then it’s time to reach out for support. Talk with your provider about your symptoms. They may recommend medication, counselling, or both.

Selective serotonin reuptake inhibitors (SSRIs), a type of prescription antidepressant, allow more serotonin to remain in the brain. But if you take an SSRI, be sure to avoid supplements like Saint-John’s-wort and ginkgo biloba. These combinations can push serotonin to dangerously high levels. Always consult with your healthcare provider before starting any supplements.

In the end, everyone uses different tools to navigate emotions. But we can all benefit from natural strategies that strengthen serotonin levels and bring more joy to life.

This article was produced by WebMD Ignite and represents the views of the author(s). The content does not necessarily reflect the opinions or recommendations of BF&M Group or its affiliates. Readers are encouraged to consult with a qualified professional for personalized advice and information.

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