Learning how to increaseserotonina “feel-good” hormonecan have a host of benefits.
Serotonin functions as aneurotransmitter, sending chemical messages that stimulate the reward center of the brain.
Doing so increases feelings of happiness and well-being while improving cognitive functions such as memory and attention.
Verywell / Zoe Hansen
Serotonin also plays a role in regulating digestion and sleep.
Some herbal supplements, medications, and alternative therapies may also help.
This article explains how serotonin levels affect your mood.
It also offers tips for boosting serotonin both naturally and synthetically through medications and supplements.
Why Are Serotonin Levels Important?
Having adequate serotonin levels is important for your mental and physical health.
Too little serotonin can increase your risk of depression and other mental health challenges likeanxietyandobsessive-compulsive disorder(OCD).
It’s also possible for serotonin levels to be too high.
If serotonin levels are low, your risk of depression, anxiety increases, and other problems can occur.
Here are some ways it’s possible for you to increase serotonin naturally.
Verywell / Zoe Hansen
Eat Tryptophan-Rich Foods
Serotonin is naturally produced by many plants.
These include:
Move Your Body
It is well known that exercise is good for mental health.
This effect may reduce the risk of depression in those who regularly exercise.
Try Probiotics
An estimated 95% of the body’s serotonin is produced in the gut.
Beneficial bacteria found in the gut (probiotics) secrete substances used in the creation of serotonin.
Research suggests that consuming foods rich in probiotics helps increase good gut bacteria, which positively influences serotonin production.
In several recent studies, probiotic consumption was associated with fewer symptoms of depression and anxiety.
A 2021 study inPloS Onefound that increased sun exposure was associated with reduced depression symptoms in elderly women.
If this is not possible, supplements are also available.
(The body can still produce vitamin D even when you’re wearing sunscreen.)
It’s best to talk with your healthcare provider before trying any alternative treatment.
Massage also appears to decrease the stress hormonecortisolwhich is linked to an increased risk of depression and anxiety.
There are numerous types of massage therapy.
Social interaction falls into this same category of behaviors.
Connectedness with others can improve your “social fitness” and mental health.
Antidepressants are a common line of treatment for depressive symptoms that may be due to low serotonin levels.
There are several different kinds of antidepressants including:
These antidepressants can help boost serotonin levels.
Summary
Increasing serotonin levels can be done naturally.
Serotonin can also be increased synthetically with antidepressants.
Too much can also be harmful to your health.
Finding the right balance is key.
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