Serotonin is a neurotransmitter that can affect mood. When your levels of serotonin are high, your mood improves, you feel more relaxed and you sleep better, according to Columbia University's Go Ask Alice! experts. There are a number of things you can try at home to improve your serotonin levels. Pay attention to your symptoms. If they don't improve, you might be suffering from something more serious like depression. Depression is a serious illness that should be discussed with a health professional.
Step 1
Exercise regularly. According to Mark Sisson, author of "Primal Blueprint Fitness," exercise can be an effective method to help with depression. Physical activity naturally promotes the production of serotonin and dopamine. Even 20 minutes a day of physical activity will improve your overall mood. Try to pick an activity you enjoy.
Step 2
Take 5-HTP supplements. According to naturopatic doctor David Wolfson, 5-Hydroxytryptophan, or 5-HTP, is an amino acid involved in the production of serotonin. Wolfson says 5-HTP can be as effective as certain prescription drugs used to treat depression such as fluvoxamine, sold under the retail name Luvox. 5-HTP is available over the counter and can be taken in doses of up to 500 mg once a day.
Step 3
Eat carbohydrates. Carbs contain tryptophan, an amino acid that is converted into serotonin once ingested. According to Go Ask Alice!, you should try to see how your body responds to eating carbs first. Some people feel better after eating them, while others feel sluggish or sleepy. If you don't feel better after eating carbs, this might not be a good option for you.
Step 4
Add some lean protein to your diet. According to Sisson, protein also contains tryptophan. Choose lean proteins, which are healthier for you. Fish, turkey and chicken are good options. You can also get lean proteins from beans, nuts and eggs.
