Serotonin in the brain is one of the neurotransmitters controlling and affecting mood. Also essential to regulating sleep and appetite, serotonin levels are highest in the daytime and lowest at night during sleep. Because high levels of serotonin cause an elevation in mood, it is sometimes called the happiness hormone. Modern drugs to fight depression can raise serotonin levels in the brain but often come with side effects. Fortunately, there are other ways to boost serotonin levels for those not diagnosed with clinical depression and those who wish to avoid using drugs.
Step 1
Snack on carbohydrates for an immediate serotonin boost. Foods containing carbs can raise the levels of serotonin temporarily. Be careful, however, not to overdo this method, since long-term production of serotonin isn't helped by these quick fixes.
Step 2
Drink milk. Unlike other sources of tryptophan, a known serotonin booster, milk actually contains the compound in a higher ratio than other sources. Turkey, bananas and other commonly recommended food sources of tryptophan unfortunately don't have enough tryptophan compared to the other amino acids they contain to be effective serotonin boosters.
Step 3
Exercise regularly. Getting 30 to 60 minutes of exercise each day for five days a week can help raise serotonin levels in the body. Aerobic exercise, the kind that gets the heart pumping and causes you to break a sweat, is best but most any form of exercise can help increase serotonin levels.
Step 4
Go outside and get some sun. If no sun is available, such as in midwinter or on cloudy days, try using a light box to simulate sunlight.
Step 5
Put yourself in a good mood. Depending on what makes you smile, this could include things like taking a walk in nature, chatting with a friend or watching a funny sitcom. Being in a good mood actually causes the brain to produce serotonin in response, not just the other way around.
Step 6
Take supplemental 5-HTP. The compound 5-HTP is present in the body as a precursor to serotonin. Supplemental 5-HTP is created from plant sources and can be taken in pill form. Studies on 5-HTP have thus far been too small in scale to reliably determine whether or not it will raise serotonin levels, but the results thus far have been promising, according to the University of Maryland Medical Center.
Step 7
Get a massage. Human touch in the form of massage therapy can raise the levels of serotonin along with fellow neurotransmitter dopamine. If you can't manage a massage, a good cuddle with someone you love can have the same effect.
Things You'll Need
- Carbohydrates
- Milk
- Light box
- 5-HTP supplements
