Key takeaways:
If you want to increase your serotonin levels naturally, start with sunlight, food, meditation, and exercise.
There are also some supplements that may help increase serotonin and improve mood. But given the potential for side effects or medication interactions, it’s best to use these with caution.
While there are several natural options to boost serotonin, these may not be enough for everyone. Some people need prescription medications to help with conditions like depression.
Serotonin is a chemical messenger in the brain that’s strongly connected to mood. How much — or how little — your body produces is also connected to the risk for conditions like anxiety, depression, and seasonal affective disorder (SAD). This is why some may consider boosting their serotonin levels.
While genetics play a role in serotonin production, it’s not the only factor. Studies have found that different diet and lifestyle factors can play a role in serotonin levels, too. Here, we look into some natural ways — from exercise and meditation to supplements and certain foods — that can help balance your serotonin levels, and what the science says.
Natural ways to boost your serotonin
There are many ways you can boost serotonin through lifestyle modifications. While some recommendations may look simple and familiar, these are a good place to start if you’re looking to improve mood.
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Exercise
Regular physical activity has several positive effects on serotonin and other mood-boosting hormones (like dopamine). Getting regular physical activity could help support better mental health, mood, and reduce many of the symptoms associated with low serotonin. This can be as simple as walking for 20 to 30 minutes a day.
Sunlight
If you notice changes in your mood from summer to winter, you’re not alone. Less time in the sun is associated with an increased risk for depression. This is thought to be linked to the sun’s effect on how our body processes serotonin. Between 5 and 30 minutes of daily sun exposure can help ward off seasonal blues, and improve mood all year long.
Meditation
One small study found that serotonin levels were higher in those who frequently meditated, in comparison to those who didn’t. Practicing mindfulness meditations can help reduce stress. It can also help improve things like memory, attention span, and focus.
The study also noted an increase in melatonin levels, the hormone that helps with sleep. And since exercise and daytime sunlight exposure also help with sleep, changes that help boost serotonin levels are also changes that can help improve the quality of your sleep — an all-around win for both your physical and mental health.
Do serotonin supplements work?
The following supplements have been studied for their effect on serotonin and mood more than others. It’s important to remember that if you take supplements, they work best when used alongside a nutritious diet and healthy lifestyle. On their own, they cannot replace the benefits of physical, mental, and nutritional self-care.
5-HTP
5-HTP is a molecule your body uses to make serotonin. So it makes sense that a supplement may help increase serotonin levels. However, the research is still limited on whether 5-HTP supplements make a difference in the body’s production of serotonin.
One study compared 5-HTP with an antidepressant medication. They found a similar effect on depression scores. Other research has found that it may help lessen anxiety. But more research is needed on whether 5-HTP as a supplement directly affects serotonin and mood.
St. John’s wort
St. John’s wort is a popular supplement for mental health. A review of 14 different studies found that St. John’s wort reduced symptoms of depression. Though it’s not clear how St. John’s wort improves these symptoms, some research suggests it works in a similar manner to selective serotonin reuptake inhibitors (SSRIs). These are medications that help your body use serotonin better.
It’s important to note that St. John’s wort has several medication interactions, including:
Oral contraceptive pills
Anticoagulant medications like warfarin
Medications for reducing stomach acid
Cholesterol-lowering medications
Immune system suppressants
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St. John’s wort can reduce the effectiveness of some medications. For other medications, it can increase the risk of toxicity — particularly with medications that are also designed to increase serotonin (like antidepressants). So it’s important to ask a healthcare professional or pharmacist about any potential interactions before you try it.
Ashwagandha
Ashwagandha is in a category of supplements called adaptogens. These are herbs that are reported to help the body manage stress.
Some studies suggest ashwagandha may help increase serotonin levels, thus improving symptoms of stress and anxiety. Other research suggests ashwagandha can reduce stress by lowering cortisol, a stress hormone.
Ashwagandha may also interact with certain medications for diabetes, blood pressure, thyroid, immune system, and seizures. And is found to be safest when taken in the short term.
Omega-3 fatty acids
Omega-3 fatty acids are mainly found in fish oil supplements. In addition to their well-known heart benefits, there’s some research to suggest it can help with mood. Although there’s limited evidence on how omega-3 fatty acids directly affect serotonin.
One observational study in people with depression compared omega-3 supplements to antidepressants. They found that taking a combination of the two had the largest impact on depressive symptoms. This may be related to the way omega-3s lower inflammation in the body, which can help chemicals like serotonin do their job.
Vitamin D
Since exposure to sunlight increases vitamin D levels, it makes sense that vitamin D may help with serotonin and mood. But studies are mixed on how taking a vitamin D supplement affects mood.
One study found no significant changes to serotonin (or cortisol) when people took a vitamin D supplement. However, another review highlighted the importance of vitamin D in the diet for healthy serotonin levels. Researchers noted that getting enough vitamin D increased an enzyme called TPH2, which is essential for creating more serotonin in the brain.
The next time you see a healthcare professional, it might be worth asking to get your levels checked. When it comes to supplements, most healthy adults can take between 1,000 IUs and 4,000 IUs of vitamin D safely. (IU stands for international units).
Probiotics
Probiotics help promote healthy gut bacteria. And this can provide several health benefits beyond just the gut. And the connection between mental health and the gut is well established.
When it comes to serotonin, one review found that probiotics positively affected serotonin levels in rats. Though rat studies don’t always indicate the same results in humans, it shows some potential. And since probiotics are safe for most people — and have several health benefits — this one may be worth a try. Just note that people with weakened immune systems should check with a healthcare professional first.
Can foods increase your serotonin levels?
Before you reach for a supplement, it may be worth making changes to your diet. Foods high in the following three nutrients may help your body naturally make more serotonin.
Tryptophan
Tryptophan is an amino acid that plays an important role in serotonin production.
Tryptophan is highest in animal proteins. But it can be found in plant-based foods, too. Foods that are high in tryptophan include:
Poultry, like turkey and chicken
Fatty fish, such as salmon and tuna
Oats
Dairy like milk and cheese
Nuts and seeds
Kiwifruit (which also contains serotonin)
Vitamin B6
In addition to tryptophan, you also need vitamin B6 to make serotonin. Your body actually uses B6 to convert tryptophan into serotonin.
Good sources of vitamin B6 include:
Chickpeas
Tuna
Salmon
Chicken
Ground beef
Turkey
Fortified breakfast cereals
Potatoes
Bananas
Vitamin D
By now you know that sunlight and vitamin D play an important role in serotonin levels. So consider adding foods rich in vitamin D to your diet, like:
Fortified drinks (including orange juice, milk, and plant-based milks)
Fatty fish (including salmon, trout, and tuna)
Fortified breakfast cereals
Eggs
Tofu
Frequently asked questions
Symptoms of low serotonin are similar to symptoms of depression. They include:
Mood changes or mood fluctuations
Feelings of hopelessness or emptiness
Low energy and fatigue
Changes in appetite (increase or decrease)
Changes in sleep patterns (sleeping more, sleeping less, or disrupted sleep)
Increased worry or concern about the present or future
There’s not a lot of scientific evidence for specific drinks that increase serotonin. That being said, foods high in tryptophan and vitamin B can help your body make serotonin. Drinks that include these foods include:
Dairy milk
Oat milk
Soy milk
Smoothies with banana and/or kiwifruit
The main medications that increase serotonin — or serotonin activity — in the body are antidepressants. These include:
Selective serotonin reuptake inhibitors (SSRIs)
Serotonin and norepinephrine reuptake inhibitors (SNRIs)
Tricyclic antidepressants (TCAs)
Monoamine oxidase inhibitors (MAOIs)
But it’s important to keep in mind that other medications — from antibiotics to pain relievers — can also affect serotonin. And combining several of these medications can lead to dangerous high serotonin levels, a condition called serotonin syndrome.
Symptoms of low serotonin are similar to symptoms of depression. They include:
Mood changes or mood fluctuations
Feelings of hopelessness or emptiness
Low energy and fatigue
Changes in appetite (increase or decrease)
Changes in sleep patterns (sleeping more, sleeping less, or disrupted sleep)
Increased worry or concern about the present or future
There’s not a lot of scientific evidence for specific drinks that increase serotonin. That being said, foods high in tryptophan and vitamin B can help your body make serotonin. Drinks that include these foods include:
Dairy milk
Oat milk
Soy milk
Smoothies with banana and/or kiwifruit
The main medications that increase serotonin — or serotonin activity — in the body are antidepressants. These include:
Selective serotonin reuptake inhibitors (SSRIs)
Serotonin and norepinephrine reuptake inhibitors (SNRIs)
Tricyclic antidepressants (TCAs)
Monoamine oxidase inhibitors (MAOIs)
But it’s important to keep in mind that other medications — from antibiotics to pain relievers — can also affect serotonin. And combining several of these medications can lead to dangerous high serotonin levels, a condition called serotonin syndrome.
The bottom line
Serotonin is a chemical in the brain that’s well known for its role in regulating mood. Low levels of serotonin are linked to mental health conditions like anxiety and depression. Many different parts of your life and health affect your serotonin levels. And some of them — like your genetics — are outside your control. But not all of them.
To increase your serotonin, make sure you’re getting enough physical movement and sunlight in your day. Research suggests this may be particularly helpful for people who have mild to moderate depression. While natural remedies may not replace medications for depression, they may support a well-rounded treatment plan. Together, you and your healthcare team can figure out the best options for you.
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References
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Zhao, X., et al. (2023). The efficacy and safety of St. John’s wort extract in depression therapy compared to SSRIs in adults: A meta-analysis of randomized clinical trials. Advances in Clinical and Experimental Medicine.
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