Serotonin is a hormone and neurotransmitter that is naturally produced in the body. Serotonin affects our mood and appetite. Low serotonin levels can cause depression, low self-esteem, anxiety and fatigue. These levels can drop due to poor sleep quality or quantity, poor nutrition, lack of exercise and lack of sunlight exposure. Decreased serotonin levels have been found to play a key role in depression too. Serotonin levels can be increased either with pharmaceutical agents or by natural means.
Increase Serotonin Levels Naturally
Step 1
Focus on getting seven to eight hours of sleep each night. In the body, serotonin can be converted into melatonin, which is a hormone that helps regulate other hormones in the body as well as circadian rhythms. According to the University of Maryland Medical Center, this hormone influences when we fall asleep and when we wake up.
Step 2
Maintain a balance of carbohydrates, protein and fat in your meals and snacks. For example, consume a meal that contains chicken, brown rice and a healthy dietary fat such as almonds. Good quality proteins such as chicken breast contain an amino acid called tryptophan, which is processed more efficiently when combined with complex carbohydrates thereby assisting the increase of serotonin. Dietary fats such as nuts and salmon help regulate serotonin and other hormones in the body.
Step 3
Regular exercise such as weightlifting and cardiovascular training will help naturally stimulate and regulate serotonin levels. Exercising at least four days per week, 30 to 60 minutes, can help increase serotonin levels. Even as little as 20 minutes of exercise each day will assist serotonin production.
Step 4
Get natural sunlight each day. Research seems to be inconclusive as to how much natural sunlight we need each day, but research does show that regular sunlight exposure can help increase serotonin levels naturally. According to the Environmental Illness Resource, reduced sun exposure can lead to Seasonal Affective Disorder.
Step 5
Avoid excess amounts of alcohol and caffeine. These can both affect the regulation of serotonin levels. According to David Lovinger, PhD, alcohol exposure alters several aspects of the serotonergic signal transmission in the brain. Excess caffeine intake can actually increase our need for serotonin thereby leading to excess levels of serotonin in our body. According to Stephen M. Stahl, M.D., Ph.D., excess serotonin levels can become toxic and lethal.
Tips and Warnings
- If you are new to exercise, do it only one to two days per week and gradually build up to four or more days.
- If you are taking a medication to increase your serotonin levels, check with your physician before trying to increase your serotonin levels naturally.
Things You'll Need
- Carbohydrates
- Protein
- Dietary fat
- Exercise equipment
References
- Serotonin: It's Possible to Have Too Much of a Good Thing: Stephen M. Stahl
- "Current Separations";The Role of Serotonin in Alcohol's Effects on the Brain; David M. Lovinger; 1999
- University of Maryland Medical Center: Melatonin
- The Environmental Illness Resource: SEASONAL AFFECTIVE DISORDER (S.A.D)
- "Journal of Psychopharmacology";The serotonin transporter: a primary target for antidepressant drugs; P. Schloss and DC Williams; 1998
