Serotonin is a neurotransmitter in your brain, a chemical that can help transmit brain signals between cells. This chemical is important for regulating and maintaining a healthy mood. This may help you avoid feelings of depression, fatigue, sadness and lack of motivation. Many vitamins and herbs may help boost your levels of serotonin. Always consult a doctor before taking supplements and never replace other forms of treatment with herbs or vitamin supplements.
Vitamin B6
Vitamin B6 helps your body make neurotransmitters, such as serotonin, that aid in normal brain development and function. This vitamin also helps your body make serotonin, which can help boost and regulate your mood. Good dietary sources of vitamin B6 include chicken, turkey, tuna, salmon, shrimp, beef liver, milk, cheese, lentils, beans, brown rice, wheat germ and sunflower seeds.
Tryptophan
Tryptophan is an essential amino acid that helps promote normal growth in infants and nitrogen balance in adults. Your body does not produce this amino acid, and therefore you must obtain it from your diet. Your body uses tryptophan to help produce both niacin and serotonin. Therefore, consuming tryptophan-rich foods may help boost your serotonin levels. Good sources of tryptophan include chicken, eggs, milk, cheese, nuts, peanut butter, seeds, soy and turkey.
St. John's Wort
St. John's Wort is an herb that may help produce serotonin in your brain. According to the University of Maryland Medical Center, research indicates that this herb can effectively reduce symptoms in people experiencing mild to moderate depression. This herb may help your body produce neurotransmitters that regulate your mood, including norepinephrine, dopamine and serotonin. Studies have been mixed and more are required to establish the role of this herb to boost your levels of serotonin. Consult your doctor about whether this herb can benefit you and an appropriate dosage.
Ginseng
Ginseng is an herb that helps your body adjust to physical stress, such as illness. According to New Mexico State University, this herb can improve the balance of neurotransmitters in your brain including serotonin, dopamine, norepinephrine and epinephrine. You should consult your doctor about whether this herb can benefit you and for an appropriate dosage.
