Serotonin is a chemical in the brain known as a neurotransmitter and can affect your mood, sleep patterns and appetite. If you have a deficiency of serotonin, you may notice feelings of depression. Prescription anti-depressants help keep more serotonin in your brain, but there are natural supplements that can also help boost serotonin levels. Prior to using any supplements, talk with your doctor about whether these are safe and appropriate for your situation.
Tryptophan
Tryptophan is an amino acid also known as L-tryptophan, and is necessary for health. The body does not naturally make this amino acid, so it needs to be obtained through diet or supplements. According to MedlinePlus, your body uses tryptophan to make both niacin and serotonin. Although this nutrient is found in foods like chicken, cheese, peanut butter, eggs and soy, you may find it beneficial to take it as a supplement to help boost serotonin, if your doctor says it is safe to do so. Drugs.com suggests following the directions on the packaging or the directions given to you by your doctor regarding dosage.
5-HTP
Another supplement similar to tryptophan is 5-HTP, or 5-hydroxytryptophan. Your body converts this supplement into tryptophan, which it then converts to serotonin. This substance is not found in any foods. According to the University of Maryland Medical Center, some studies have found that 5-HTP was as effective as some anti-depressants in raising serotonin levels and mood, although larger studies need to be performed to verify this. It is typically taken in 50 mg tablets, one to three times daily, suggests the University of Maryland. Do not take 5-HTP if you are already taking an antidepressant, as it may cause adverse effects.
St. John's Wort
St. John's wort is a flowering plant that has been used for centuries to treat anxiety and mood disorders. According to the National Center for Complementary and Alternative Medicine, or NCCAM, this supplement may help prevent nerve cells in the brain from reabsorbing serotonin, increasing the amount of serotonin available in the brain. If you are suffering from severe depression, St. John's wort has not proven its effectiveness; it works best in mild-to-moderate depression, states the NCCAM. It can interact with a wide range of medications, including birth control pills and antidepressants, so talk with your doctor before using St. John's wort to boost serotonin levels. The University of Maryland suggests taking 300 mg of St. John's wort capsules that are standardized to 0.3 percent hypericin extract, three times daily, with meals.
Omega-3 Fatty Acids
Omega-3 fatty acids cannot be naturally produced by the body, but are essential for health, which is why they are called essential fatty acids. They can be obtained through dietary sources, but supplements also exist. These substances help reduce inflammation and are concentrated in the brain and are important for cognitive and behavioral functioning, states the University of Maryland Medical Center. According to a 2006 study by S. Chalon, published in the journal "Prostaglandins, Leukotrienes and Essential Fatty Acids," a deficiency in omega-3 fatty acids may impact levels of serotonin and transmission of serotonin in the brain. Consult your health care provider about whether these supplements may be helpful to you, and what dosage you should take.
References
- MedlinePlus: Tryptophan
- Drugs.com: L-Tryptophan Medical Facts
- University of Maryland Medical Center: 5-Hydroxytryptophan; Dr. Steven Ehrlich; 2009
- National Center for Complementary and Alternative Medicine: St. John's Wort and Depression
- University of Maryland Medical Center: St. John's Wort; Dr. Steven Ehrlich; 2009
- PubMed.gov: "Prostaglandins, Leukotrienes and Essential Fatty Acids"; Omega-3 Fatty Acids and Monoamine Transmission; S Chalon; 2006
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