Serotonin is a neurotransmitter found in the brain that is thought to play a major role in regulating mood, sleep, body temperature and behavior, according to 3DChem. Low levels of serotonin may be linked to depression, anxiety, migraines and other physical and mental disorders. There are many ways to increase serotonin, both naturally and medically. Some require a prescription or medical consultation, while others can be part of a healthy daily routine.
SSRIs
Selective serotonin reuptake inhibitors (SSRIs) are a class of antidepressants that block the nerve cells of the brain from reabsorbing serotonin too quickly, which leaves more serotonin available for use, according to the Mayo Clinic. These medications are available by prescription only and may cause side effects such as dry mouth, dizziness, sleep disturbances, stomach discomfort and sexual dysfunction. In rare cases, SSRIs can cause increased thoughts of suicide.
St. John's Wort
St. John's Wort, an herb commonly used to treat mild to moderate depression, may act similarly to an SSRI in blocking or slowing the reabsorption of serotonin in the brain. It should not be taken with prescription SSRIs, as the combination could cause a dangerous, potentially fatal condition known as "serotonin syndrome," which is caused by too much serotonin in the brain and can lead to coma or death. St. John's Wort may also interact with other medications. Tell your doctor before using this herb.
Light Therapy
Light therapy is traditionally used for people suffering from seasonal affective disorder, a condition that causes depression during the winter months when the sun sets earlier. Simon N. Young, editor-in-chief of the Journal of Psychiatry and Neuroscience discusses the validity of using light therapy for increasing serotonin levels in an article on the journal's website. Young explains that preliminary research has found serotonin levels in rats to be higher during the daylight hours, and post-mortem human exams have found higher levels of serotonin in those that died during the summer months than those in the winter.
Diet
Serotonin itself is rarely found in food in a state useful to the human body. However tryptophan, an amino acid that is a building block of serotonin, is found in many foods and can help increase serotonin levels in the brain. Foods rich in tryptophan include chicken, white fish, cottage cheese and other low-fat cheeses, dairy products and soy products, according to the Environmental Illness Resource. Add complex carbohydrates such as whole-grain bread, which increase insulin and helps speed tryptophan to the brain.
Daily Activities
The Environmental Illness Resource recommends getting at least seven hours of sleep a night to allow the brain to replenish chemicals so they are available for the next day. Take time for relaxing activities such as meditation or prayer, but also be sure to engage in physical activities that raise your heart rate slightly, such as yoga or swimming. There is even some evidence that positive thinking alone may help increase serotonin levels, according to Young.
