Serotonin is a neurotransmitter, or brain chemical, which can affect mood, appetite and sleep. Low levels of serotonin have been associated with depression and might be relieved by taking a class of anti-depressants known as selective serotonin re-uptake inhibitors, or SSRIs. Some supplements are thought to help increase serotonin levels, but these might not be effective for everyone. Before using any supplements to increase your serotonin levels, consult your physician to make sure these are safe for you to take, and what other treatments are available.
Step 1
Take 50 mg of 5-HTP daily, recommends the University of Maryland Medical Center. This is a chemical naturally made in the body from tryptophan, an amino acid. Once tryptophan converts to 5-HTP, it converts again into serotonin in the body.
Step 2
Consume the herb St.John's wort. This supplement has been shown to be as effective as some SSRIs, says MayoClinic.com. This enables more serotonin to stay in the brain and boost mood. MayoClinic.com says 900 to 1,800 mg daily of St. John's wort extract has been safely used.
Step 3
Take a S-adenosylmethionine, or SAMe, supplement. SAMe is a naturally occurring chemical in the body that helps produce serotonin, as well as break it down. Study results are mixed, with some studies showing SAMe to be as effective as some anti-depressants, while other studies show no effect. Many studies used intravenous SAMe; ask your doctor if oral supplements will help boost serotonin levels. Suggested dosages are 800 to 1,600 mg daily, taken in two doses, says the University of Maryland.
Step 4
Take a B-complex vitamin or multivitamin. Vitamin B6 is necessary for the body to produce neurotransmitters, including serotonin. Although slight deficiencies of this vitamin are common, individual supplementation is typically not done. A general B-complex vitamin is sufficient, says MayoClinic.com, especially because B-vitamins tend to work in tandem.
Tips and Warnings
- Physical activity can help boost mood, as well as social interaction with friends, and provides a better remedy to depression than illicit drugs or alcohol.
- Do not take herbal supplements without first talking with your doctor. Even though they are natural, they still have the potential to interact with medications you might be taking and cause adverse effects. Do not stop taking your anti-depressants without consulting your physician. Consult your doctor about appropriate dosages of these supplements; too much serotonin can lead to serotonin syndrome, which can produce severe side effects.
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