8 Ways to Increase Serotonin
Serotonin is a chemical that helps your body's nerve cells communicate with each other. It's key for several different bodily functions, including sleep, digestion, and mood regulation.
Lower serotonin levels are linked to depression, anxiety, and other mental health conditions.1 Fortunately, certain lifestyle habits like exercise and stress management can increase your serotonin levels. Supplements and medication can also help.
1. Exercise
Engaging in physical activity is a valuable way to improve serotonin levels. People who exercise regularly tend to have higher levels of serotonin compared to those who are more sedentary.2 Physical activity triggers a release of mood-boosting chemicals—including serotonin.3
The Centers for Disease Control and Prevention (CDC) recommends at least 50 minutes of moderate exercise (e.g., five 30-minute sessions) or 75 minutes of more intense or vigorous exercise (e.g., three 25-minute sessions) per week to experience mental health benefits.4
Physical Activity Ideas
Moderate Exercise Vigorous Exercise
Walking at a faster pace Jogging
Light yard work Heavy physical labor
Biking (moderate pace, flat terrain) Biking (faster pace, uphill)
Activities with pets or children Cross-country skiing or snowshoeing
Swimming (more leisurely) Swimming (laps)
Softball Tennis
Dancing Playing sports like soccer or basketball
Arm cranking (moderate pace) Arm cranking (faster pace, heavier weight)
Centers for Disease Control and Prevention. General physical activities defined by level of intensity.
The CDC also recommends strength training at least twice a week and balance training about three days per week for people over age 65.4 All of these exercise types can help boost serotonin. The key is finding things you enjoy so you're motivated to do them.
2. Tryptophan-Rich Foods
Tryptophan is an amino acid involved in serotonin production. The body doesn't produce it, so tryptophan needs to be sourced from foods you eat.5
Foods rich in tryptophan include:65
Leafy greens
Pumpkin, sesame, and sunflower seeds
Peanuts
Egg whites
Fish
Cheese
Soybeans
Poultry
Broccoli
Peas
Research suggests a connection between diet and depression risk. Healthy fats, sweet potatoes, dark chocolate, and other foods highlighted in the Mediterranean diet can support mental and emotional health.7
3. Sunshine
Daily exposure to light can encourage the brain to produce serotonin.8 A lack of light exposure, on the other hand, is linked to seasonal affective disorder (SAD)—severe depression caused by seasonal changes.9
Light therapy is an option if you live in an area that has minimal or no sunlight for extended periods. Just 20-30 minutes of light therapy first thing in the morning might help fill that void.9 It might help improve serotonin levels, particularly in people who experience SAD.10
4. Stress Management
Chronic (long-term) stress can negatively affect your body in many ways—including reducing the amount of serotonin that's produced and circulated.11 Cortisol is a hormone released during periods of physical or mental stress. It triggers a change in your mood and decreases the amount of serotonin available for use in your brain.12
While there's no one-size-fits-all form of stress relief, recommended stress management strategies include:1314
Spending time with loved ones
Engaging in enjoyable activities
Mindfulness practices like yoga or meditation
Prioritizing good-quality sleep
Practicing breathwork
Journaling
Therapy
Shifting your perspective and accepting things outside your control are also important aspects of reducing stress.13
5. Social Connection
Socializing with friends has numerous mental, emotional, and physical health benefits. For example, it can reduce stress and promote physical activity.15 Positive social interactions contribute to an increase in serotonin levels by triggering oxytocin, a chemical associated with bonding and positive emotions.16
There's no official framework around how much time you need to spend with others to experience a rise in serotonin. Creating space for different types of social connections in a variety of venues can help you recognize which ones feel most supportive to you.
6. Massage Therapy
Massage therapy is a form of relaxation that might be especially helpful for boosting serotonin levels. The sensory experience of massage therapy seems to release serotonin and dopamine while lowering cortisol in the body.1718
Studies suggest that 20-minute sessions two times per week can make a difference.18 Consider trying an at-home massage tool if getting a professional massage isn't possible.
Physical Therapy Massage
Physical therapists sometimes include massage in their treatment approach. They will also likely show you how to do simple self-massage at home.19
Many people go to physical therapy (PT) to treat a specific pain or condition, but you can seek out PT as part of your general wellness plan. The cost depends on your insurance. Talk to your healthcare provider if you think you might benefit from physical therapy.
7. Supplements
Supplements can also help regulate serotonin production if you feel like you might need some extra support. These supplements include:202122
L-tryptophan
Vitamin D
Fish oil
The herbal supplement St. John's wort might be effective in promoting serotonin activity in the body. However, it can have serious side effects if taken with certain antidepressants.23
Always consult with a healthcare provider before starting a new supplement. Mention any over-the-counter (OTC) or prescription medications you're currently taking, as well as supplements, to avoid potentially harmful interactions.24
8. Medications
Medications that treat depression can help boost serotonin levels. Several different types of medications help accomplish this, including:25
Selective serotonin reuptake inhibitors (SSRIs): SSRIs are the most common type of antidepressant. They keep serotonin levels lifted and typically don't have as many side effects as other antidepressants.
Serotonin-norepinephrine reuptake inhibitors (SNRIs): SNRIs work similarly to regulate mood, but they also boost levels of norepinephrine. Norepinephrine is a neurotransmitter and hormone that helps you stay alert and maintain control in high-stress situations.
Tricyclic antidepressants (TCAs): This is an older class of drugs that prevents your body from reabsorbing serotonin and norepinephrine. They tend to cause more severe side effects—such as dry mouth, constipation, and dizziness—but they can be more effective for some people.
Your healthcare provider can discuss the possible side effects of a particular medication. The most common side effects include:25
Nausea
Diarrhea
Weight gain
Sleepiness
Lower sex drive
It can take up to eight weeks before you notice mood improvements. You may need to try several antidepressants before finding one that works for you. You may also need to adjust dosage, try taking several medications together, or try medication in combination with other strategies like therapy.25
As with other serotonin-boosting strategies, medication is often only one piece of the equation. You'll likely experience more benefits from using multiple approaches.
What Affects Your Serotonin Levels?
Genetic and environmental factors can affect how much serotonin is produced and how it functions in the body.
For example, some people may experience serotonin deficiency. This happens when your body either doesn't produce enough serotonin or produces enough but can't use it effectively.26
External factors that can reduce serotonin include:
Stress
Diet
Irregular sleep cycles
Lack of sun exposure
Limited physical activity
Certain medications
Hormonal changes (e.g., reduced estrogen levels during menopause)27
Can Serotonin Levels Become Too High?
Too much serotonin can be harmful to the body. A condition known as serotonin syndrome (SS) can develop if you take multiple medications or supplements that increase your serotonin levels at the same time. For example, taking a type of migraine medication known as a triptan along with certain types of antidepressants or taking St. John's Wort with an antidepressant can cause this to happen.28
Signs of serotonin syndrome include:29
Nausea
Restlessness
Rapid heartbeat
Abnormal eye movements
High blood pressure or blood pressure changes
Increased body temperature
Decreased coordination
Hallucinations
Get immediate medical help if you notice any of these symptoms after taking one or more serotonin-boosting medications.24
Tips for Maintaining Serotonin Balance
There isn't a scientific way to measure your serotonin levels at home. However, you will likely notice when there's a dip or a change because serotonin affects things like your mood and sleep cycle.
You can maintain serotonin balance by trying strategies like daily exercise, stress management techniques, light exposure, a well-balanced diet, and prioritizing consistent sleep habits. See what helps, and do your best to incorporate those habits into your routine.
If you've been diagnosed with a mental health condition that involves taking an SSRI or other serotonin-supporting medication, continue taking it as prescribed and reach out to your healthcare provider if you notice any changes or concerning symptoms.
