Natural Ways to Increase Serotonin

Serotonin is the neurotransmitter responsible for mood stabilization, sleep promotion and a focused mind. Low levels of serotonin are linked to depression, anxiety, obsessive-compulsive behavior, insomnia, chronic pain, premenstrual syndrome, menopause symptoms, obesity, anorexia and bulimia. A poor diet, lack of exercise, use of caffeine, alcohol, and artificial sweeteners, dieting and stress interfere with your body's ability to make serotonin.

Tryptophan

The essential amino acid tryptophan is the only nutrient the body can use to make serotonin. The best sources are cottage cheese, turkey, red meats, milk, chicken, eggs, soybeans, tofu and nuts, especially almonds. The most common tryptophan supplement is known as 5-HTP.

Vitamins

Vitamin B6 is needed for the manufacture of serotonin and other amino acid neurotransmitters. Foods rich in vitamin B6 include whole grains, sunflower seeds, walnuts, legumes, potatoes, Brussels sprouts, cauliflower, brown rice, hazelnuts, bananas and avocados. According to Michael T. Murray, N.D., in "The Encyclopedia of Healing Foods," B6 is depleted by dyes, such as FD&C Yellow No. 5 found in many processed foods; certain drugs, such as dopamine and penicillamine; oral contraceptives; alcohol; and excessive protein consumption.

Vitamin B12 and folic acid work together to help in serotonin production. The richest sources of B12 are liver, kidney, eggs, fish, cheese and meat. Vegetarians and vegans are encouraged to supplement their diets. Folic acid is found in green leafy vegetables, whole grains, legumes, asparagus, broccoli and cabbage. Estrogens, alcohol, chemotherapy drugs and certain other drugs inhibit folic acid absorption and function.

Fat

The body needs fat to make serotonin. Most Americans get plenty of omega-6 in their diets but most of us don't get enough omega-3. High-quality fish oil supplements are one way to get the required amount. Good sources of healthy fats include avocado, nuts, seeds and coconut. Avoid partially hydrogenated and hydrogenated oils, also known as trans-fats.

Maintain a Healthy Gut

According to Elizabeth Lipski, Ph.D., in the book "Digestive Wellness," the gut manufactures 90 to 95 percent of all serotonin. If the gut isn't happy, you aren't happy. Get plenty of fiber by eating whole grains, vegetables and fruit. Kill bad bacteria and reintroduce good bacteria. Chew food thoroughly to aid in digestion. Identify food sensitivities with an elimination diet. Reduce your consumption of processed foods. Visit a nutritionist or other natural health care practitioner to test for hypoacidity, candida overgrowth, food allergies and dysbiosis.

Exercise

Daily exercise increases serotonin, relieves stress and aids in digestion. People with low serotonin find themselves too fatigued to exercise, which leads to lower serotonin, which can become a vicious cycle. In this case, begin with good nutrition to muster the energy to exercise.

Light

As fall and winter set in, seasonal affective disorder (SAD) is common. Decreased light levels contribute to a reduction in serotonin. In her book "The Diet Cure," Julia Ross, M.A. recommends that you get outside as much as possible by taking a walk at lunchtime, if the weather allows. Ross also recommends that you change the lights in your office and home to full-spectrum bulbs and open blinds to allow daylight into your home.