Although individuals often describe serotonin as a brain chemical, most of it is produced in other parts of the body, according to Macalester University. Serotonin deficiency can lead to symptoms such as aggressive behavior and irritability. Since serotonin cannot cross the blood-brain barrier, the chemical can only provide behavioral benefits when it is produced in the brain. Several simple methods may help increase serotonin production in the brain.
Consult your doctor before beginning a regimen to increase brain serotonin levels.
5-Hydroxytryptophan
The chemical 5-hydroxytryptophan, or 5-HTP, is produced in the body from tryptophan, according to the University of Maryland Medical Center. The body then converts 5-HTP into serotonin. People with depression or anxiety may benefit from using 5-HTP supplements. The chemical's ability to enhance serotonin production may also help people with fibromyalgia by reducing pain, stiffness and fatigue.
5-HTP is not present in foods. Although the body needs tryptophan to produce this chemical, foods containing tryptophan typically offer insufficient amounts to affect serotonin levels, notes the University of Maryland Medical Center.
Sunlight Exposure
According to the National Institutes of Health, exposure to sunlight may help increase serotonin levels in the body. Sunlight therapy is a common treatment for seasonal affective disorder, but it can also be useful for non-seasonal emotional disorders. Although studies of sunlight and serotonin are inconclusive, some researchers have noted a positive correlation between serotonin synthesis and the number of hours per day spent in the sun.
Meditation
Meditation has been shown to increase alpha brain wave patterns, which are associated with feelings of serenity and enhanced focus, according to the Spiritual Competency Resource Center website. This practice is also thought to enhance creativity. Meditation may also increase serotonin production, which may help relieve symptoms such as depression, insomnia, obesity and migraines.
Exercise
According to the National Institutes of Health, exercise may be effective for increasing serotonin levels in the brain. Exercise is considered a better treatment for mild depression because it offers mood-enhancing benefits at a lower risk than antidepressant drugs. Regular aerobic exercise at moderate intensity is considered most effective for raising serotonin levels and alleviating the symptoms of depression.
References
- University of Maryland Medical Center: 5-Hydroxytryptophan
- National Institutes of Health: How to to Increase Serotonin in the Human Brain without Drugs; Simon M. Young; 2007
- Macalester College: What is Serotonin and What Does it Do?
- Spiritual Competency Resource Center: Neurological Research on Meditation
