10 Ways to Increase Serotonin Naturally

We all know that feeling: You might be doing okay, but for whatever reason, you just feel off. You’re not necessarily sad or angry or anxious—you just feel… different. And you don’t know why.

We want to tell you what you may not yet know: It’s because your body is lacking a certain chemical called serotonin. Serotonin is your body’s naturally occurring “feel good” chemical, and when it’s at the level it should be, it makes you feel happier, calmer, and more emotionally stable.

Your brain is a complex organ and the way it functions is incredibly important to your overall health. If your serotonin levels are low, you may experience feelings of depression, anxiety, and even suicidal thoughts. Luckily there are things we can do to boost our serotonin in easy ways such as diet, stress management, and exercise. So without further ado (and in no particular order), here are 10 ways to increase Serotonin from our team!

Pay Attention to your Caffeine Intake 

So we’ve got some news for you.

You might want to sit down for this one because it’s a biggie.

The secret to boosting serotonin levels? CUTTING BACK ON YOUR CAFFEINE INTAKE.

If you’re like most of us, you probably thought the answer was more caffeine or at least a different kind of caffeine. But that’s not the case! The thing is, if you rely heavily on caffeine then it’s more likely that you could go into a caffeine withdrawal, which drains your serotonin levels and makes you feel low mood and depression. So if you notice that your mood has been declining lately, it might be time to decrease your caffeine intake.

Get Enough Sleep

You can be as energetic, perky, and alert as you want to be—and it’s all thanks to a healthy dose of serotonin!

Serotonin is a chemical that helps control your moods, energy levels, and appetite. When your serotonin levels are high, you’re happier and more energetic. But when your serotonin levels are low, it can lead to feelings of depression and fatigue.

And what causes this imbalance? It has been shown that chronic sleep deprivation can lead to low levels of serotonin in the brain. So if you’re not sleeping enough (or at all), those disturbances in your sleep cycle can lead to low serotonin levels—and that makes it hard to feel motivated or energetic enough to do anything worthwhile!

But there’s good news: getting enough sleep every night will help restore those normal levels of serotonin so you can be perky and alert all day long!

Incorporate a Probiotic

We’re going to tell you something that will blow your mind: 95% of the body’s serotonin is produced in the gut.

Wait, WHAT?

It’s true. The serotonin that makes us feel good comes from our gut. So we need to incorporate ways to increase the beneficial bacteria found in our gut, known as probiotics.

You could either do this through supplements or by consuming foods rich in probiotics—like yogurt or kefir or kimchi or sauerkraut. You can also get it from eating fermented foods like kombucha and miso soup, which are also super helpful for your immune system!

Exercise

Exercise is one of the best ways to boost your serotonin, and it’s good for so many other things too! We know that exercise can lift your mood, improve your sleep and reduce stress. It also helps you to lose weight and improves your performance at work.

Exercise releases serotonin, but it also releases endorphins and enkephalins (peptides related to the endorphins, with similar physiological effects.). These chemicals help elevate your mood and make you feel happier.

It’s important not to get stuck in a rut with your exercise routine—find something that you enjoy and stick with it! Aerobic exercise such as walking, running, cycling, or swimming is the best way to boost serotonin levels quickly. The idea is to work up a sweat and raise your heart rate—you’ll feel great afterward! Try to fit in at least 30 minutes of aerobic exercise daily.

Stress Management

The perfect way to manage your stress is by finding a way that works best for you.

It’s easy to get caught up in the busyness of life and forget to take some time for yourself, but it’s important to remember that there are many ways to manage stress.

The most common ways people try to relieve their stress are meditation, mindfulness, and exercise. These activities help us slow down and take time out of our busy schedules to focus on ourselves. This is extremely beneficial in reducing chronic stress levels and increasing serotonin production which helps regulate moods, appetite, sleep patterns, etc.

Chronic stress can impact serotonin production negatively and impair the function of serotonin receptors which can lead to depression or anxiety disorders so it’s important not only that we find a way that works best for us but also that we stick with it!

Daily Sunlight

Getting some sun is one of the easiest things you can do to boost your serotonin levels.

One of the most important benefits of getting some sun is that it helps your body produce vitamin D. Vitamin D is important for many processes in your body, especially the absorption of calcium and phosphorus from food.

Unfortunately, most people don’t get enough sun to produce adequate levels of vitamin D. In fact, 42% of Americans are deficient in this crucial nutrient.

It only takes 10-15 minutes of sunlight a day to produce adequate vitamin D and most people. If you’re prone to sun damage you could also get your vitamin D in with supplements. It’s best to get some sun during the morning when the UV rays are less intense. You don’t want to burn your skin and increase free radical damage.

Eat Nutrient Rich Foods 

There’s no denying it: a happy body is a healthy body. And one of the best ways to keep your body happy is by eating good, nutritious, healthy food.

We’re not just talking about eating chicken noodle soup when you have a cold or grabbing a bite to eat at the end of a long day—we’re talking about eating foods that are specifically designed to boost your serotonin levels and keep you feeling great.

Serotonin is an essential neurotransmitter that controls many critical functions in your body, including mood and sleep (which we’ve mentioned above). When your serotonin levels drop too low, you may experience symptoms like depression, anxiety, and insomnia. Foods that can increase serotonin levels include eggs, cheese, turkey, nuts, salmon, tofu, and pineapple. 

Give and Receive Hugs and Touch

Sometimes, you just need a hug.

We all need hugs sometimes—and luckily, we can boost our serotonin levels by receiving them! When we’re hugged or supported by others, it can help influence the production of serotonin in our bodies. Serotonin helps us feel happy, calm, and confident. When serotonin flows freely, we feel good about ourselves — and the opposite is true when this hormone is absent.

So if you’re having a bad day, give your friends and family some love. It’s good for them too!

Adaptogens

Adaptogens are a group of plants that help your body stay balanced. They can help with the production of chemicals in your body, as well as the way your body reacts to them. Adaptogens are especially good for people who struggle with stress, anxiety, and depression.

Ashwagandha is an adaptogen that has been used for centuries by Ayurvedic healers in India. It helps boost serotonin production and has also been shown to improve focus and memory.

Ginseng is another adaptogen that has been used for thousands of years in China (it’s still considered one of their “five treasures,” along with rice, wheat, tea, and silk). Ginseng increases energy levels by boosting blood flow and decreasing cortisol production—a hormone linked to the stress response.

Try a Massage

A massage is more than just a way to relax and destress. It’s a way to treat your body and mind at the same time. This could possibly be the most fun way to increase your serotonin levels!

Massages have been shown to increase dopamine, oxytocin, and serotonin levels—all of which are important for your mental health. You’re not only treating yourself with a massage; you’re treating your mind as well.

So why wait? Treat yourself today with a massage!