Serotonin -- a hormone your brain cells use to communicate -- plays a role in your day-to-day life. Nerve cells in your brain release serotonin to help regulate your mood, and too little serotonin can lead to mood disorders such as depression. While some individuals suffering from mood disturbances may require medication to help regulate serotonin, you may increase serotonin in your brain by consuming specific vitamins.
Step 1
Increase your intake of vitamin B-6, an essential vitamin. Vitamin B-6 aids in the production of serotonin, as well as norepinephrine, another brain hormone that helps regulate your moods. If you suffer from a vitamin B-6 deficiency, you may experience depression or irritability due to a lack of serotonin. Consuming foods rich in vitamin B-6 may alleviate your depression. Add poultry, dairy products, fish and beans to your diet as sources of vitamin B-6.
Step 2
Consume foods rich in vitamin C. Found in several healthy foods, such as kale, strawberries and citrus fruits, vitamin C helps your body manage stress throughout the day. Vitamin C contributes to serotonin production. As a result, consuming vitamin C may boost serotonin levels in your brain, helping to improve your mood.
Step 3
Select foods that contain other B-vitamins, such as vitamin B-9. Vitamin B-9, along with other B-vitamins, aids in the conversation of the amino acid tryptophan into serotonin. Inadequate consumption of any of these vitamins can prevent your body from producing enough serotonin, leading to depression. Many individuals suffer from mild folic acid deficiency, according to the University of Maryland Medical Center, so consuming foods rich in the vitamin, including spinach, asparagus, beets and mustard greens, may help boost serotonin levels.
Tips and Warnings
- Other lifestyle factors, such as regular exercise, can work along with vitamins and a healthy diet to increase your serotonin levels.
- Consult your doctor before taking any vitamin supplements, especially if you suffer from an existing health condition. If possible, obtain your vitamins from dietary sources instead of supplements.
