Serotonin is a chemical neurotransmitter produced in the body that elicits feelings of well being and happiness. According to a 2007 report published in the "Journal of Psychiatry and Neuroscience," individuals who suffer from depression have decreased levels of serotonin. This is the reason that most antidepressant medications target the serotonin re-uptake system, thereby increasing the amount of serotonin available in the brain and body. Most antidepressants however, can cause side effects such as fatigue and stomach problems. Taking certain vitamins may help increase available serotonin without the risk of serious side effects.
Step 1
Take a vitamin B6 supplement that has a dose of 1.5 to 1.7mg every day. According to MayoClinic.com, the body needs vitamin B6, also known as pyridoxine, to produce and synthesize serotonin. Vitamin B3 is available in foods such as whole grains, milk, cheese and eggs and thus deficiencies of this vitamin tend to be rare. People who have liver function impairment or disease such as cirrhosis may experience a deficiency of vitamin B6. This develops symptomatically as neurological problems, degradation of the mucous membranes and blood cells.
Step 2
Take 12 to 16mg of vitamin B3 daily. The Linus Pauling Institute explains that niacin is synthesized in the body from tryptophan, an amino acid. Illnesses such as cancer that cause an increased demand for tryptophan can lead to a niacin deficiency. Since tryptophan also plays a vital role in the production of serotonin, increased demand may lead to decreased serotonin levels. A deficiency of vitamin B3 is commonly seen in the condition known as pellagra, characterized by a darkly pigmented rash and neurological problems.
Step 3
Take 400mcg of folic acid daily. Folic acid, also known as vitamin B9, is necessary for brain function and is important for psychological health. According to the University of Maryland, folic acid deficiency is common and is characterized by symptoms such as depression and cardiovascular illness. Folic acid also helps your body process carbohydrates, which also contribute to the production and availability of serotonin. Foods such as dark, green leafy vegetables are nutritious sources of folic acid, but since this vitamin isn't stored in the body, supplementation is relatively safe and may help improve mood.
Step 4
Take a vitamin B12 supplement, according to manufacturer's directions, every day. According to Life Extension Magazine, vitamin B12 is critical for the body's ability to synthesize neurotransmitters including serotonin. A vitamin B12 deficiency is characterized by cognitive problems that can lead to a depressed mood. Sources of vitamin B12 include animal products so individuals who follow a strict vegetarian or vegan diet may have a deficiency and need supplementation.
Tips and Warnings
- See your doctor before taking dietary supplements. If you are experiencing a severe depressed mood that is causing significant impairment in your daily activities, see your doctor.
