Serotonin is a chemical that helps transmit signals from one part of the brain to another. It influences a variety of brain functions such as mood, appetite, sleep, learning, memory, sexual desire and temperature regulation. Serotonin is made in the brain cells from the amino acid tryptophan, and decreased production of this neurotransmitter or lack of serotonin receptors in the brain cells can lead to mood changes, depression, anxiety and obsessive-compulsive disorder. You can increase serotonin levels in the body naturally, but always consult a doctor before starting them.
Exercise
Studies, such as the one published in the February 2009 edition of "Clinical and Experimental Pharmacology and Physiology," have found that exercise and endurance training raise serotonin levels in the brain and may thus help a person recover from conditions such as anger and depression that occur due to serotonin deficiency in the brain. Talk to a doctor before starting any exercise regimen to avoid complications.
Sunlight
Exposure to bright light may increase serotonin levels in the brain and help treat conditions such as seasonal depression, premenstrual dysphoric disorder, postpartum depression and seasonal depression, says a study published in the November 2007 edition of the "Journal of Psychiatry and Neuroscience." Excessive exposure to sunlight may, however, lead to conditions such as skin cancer. Use sunscreen if you are out in the sun for more than 15 minutes.
Diet
High levels of sugar in the blood may promote greater absorption of tryptophan in the brain, which in turn helps in serotonin synthesis. However, nutritionist Joy Bauer recommends limiting the amounts of refined sugars in the diet and replacing them with complex carbohydrates to avoid extreme mood swings.
Vitmain B6 plays a crucial role in the synthesis of serotonin and may help reduce the symptoms of depression. It can be obtained from meat, dairy products, carrots and spinach. Tryptophan, the amino acid needed for serotonin production, may also be obtained from meat, milk, peanuts and tofu.
S-adenosylmethionine
S-adenosylmethionine (SAM) is a naturally occurring chemical in the brain that plays an important role in serotonin metabolism, and SAM may help relieve the symptoms of depression by increasing serotonin levels in the brain. SAM does not occur in any foods, but supplements of synthetic SAM are available in tablet form. SAM supplements can lead to side effects such as dry mouth, gastric upset, anxiety, headache and insomnia and should not be used without consulting a physician.
Herbs
Certain herbs such as St John's wort (Hypericium perforatum) can also increase serotonin levels. Extracts are usually derived from the flowers and leaves of the plant. However, as with any herb, you should not use St. John's wort without talking to a doctor, as it can lead to adverse reactions or may interact with other drugs you might be taking.
References
- "Clinical and Experimental Physiology and Pharmacology"; Effect Of Endurance Training On Hypothalamic Serotonin Concentration and Performance; EC Caperuto et al; February 2009
- Journal of Psychiatry and Neuroscience: How to increase serotonin in the human brain without drugs
- Today Health: Improve your mood with these foods
- MayoClinic.com: Vitamin B6
- University of Maryland Medical Center: S-adenosylmethionine
- University of Maryland Medical Center: St John's Wort
