13 Ways On How To Increase Serotonin: Complete Guide 2024

Serotonin plays a vital role in maintaining several bodily functions, such as sleep, appetite, mood, anxiety, and sexual desire. Having this in excessive amounts or too little can give rise to several problems.

Serotonin affects varied body processes. For this reason, low levels of serotonin can lead to physiological and physiological issues. It occurs when serotonin doesn't function as it should in the body. Therefore, it is important to know how to increase serotonin to avoid such complications.

Likewise, excessive serotonin levels can risk life and require medical help.

In this guide, we will help you learn everything about serotonin levels and how you can increase serotonin in your body.

How To Increase Serotonin: What Is Serotonin?

Serotonin is a type of chemical that acts as a hormone. It is also known as the 5-hydroxytryptamine (5-HT), which works as a monoamine neurotransmitter.

It works as a neurotransmitter to carry messages between the nerve cells in the human brain and throughout the body. In science, this is a transmitting process between the central nervous system and the peripheral nervous system.

All these chemical messages inform the body how to function. Besides that, serotonin plays several crucial roles in the body. These body functions include sleep, nausea, digestion, mood, wound healing, blood clotting, bone health, learning, memory, hunger, and sexual desire.

Whether your body lacks enough serotonin or has excessive levels of serotonin, abnormal levels can cause both psychological and physical conditions. The psychological conditions are thought to cause anxiety, depression, mania, mood disorders, and other depressive symptoms.

Where Is Serotonin Located In The Body?

In our body, most serotonin can be found in the intestines. About 90% of the serotonin can be traced to the cells lining the gastrointestinal tract.

Serotonin gets transmitted into the blood circulation and immersed in the platelets. The remaining 10% of serotonin is produced in the brain.

Serotonin comprises the essential amino acid tryptophan that the body cannot produce. To obtain essential amino acids, you need to consume food rich in serotonin, which eventually helps to increase serotonin naturally.

13 Ways On How To Increase Serotonin

1. Improve your Diet

Although the reason behind low serotonin levels could be a mix of things, the two common causes include less production and effective use. This means that your body is not generating adequate serotonin due to nutrients and vitamin deficiencies. Another reason for a lack of serotonin level is when your body fails to effectively use it even after producing it.

There is a good relationship between the food we eat and our mood. The food that we consume impacts the way we feel.

Nutrients that help serotonin levels include omega-3 fatty acids and tryptophan. To maintain the serotonin level, include these foods in your diet:

• Eggs,
• Cheese,
• Nuts 
• Seeds
• Salmon
• Turkey
• Plantains
• Kiwis
• Tomatoes
• Pineapple 

Avoid including alcohol and artificial sweeteners. Drinking alcohol can boost serotonin temporarily, but long-term consumption can lower its level of it. Similarly, artificial sweeteners obstruct the production of serotonin and dopamine.

Also, if coffee is your addiction, you should be aware of over-reliance. The withdrawal of caffeine can deplete the level of serotonin in your body. So, it is essential to pay attention to what you eat, especially if you notice a dip in your mood.

Like alcohol, the consumption of coffee can give a temporary improvement in mood and energy. However, excessive intake of it can eventually cause serotonin depletion. It can also negatively impact mental health, energy levels, and overall well-being in the long run.

Interestingly, there are some simple ways to improve your diet.

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Tea can be a great substitute for people who have coffee addiction as it contains less caffeine than coffee. Tea contains antioxidants and keeps you hydrated.

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2. Exercise Regularly

Regular exercise helps to boost mood and manage depression and anxiety, and various other mood disorders. Incorporating activities like physical exercises, aerobics, and running into your daily routine can increase the essential amino acid tryptophan and boost serotonin levels in the brain.

When your body is physically active, it produces many feel-good chemicals like endorphins and dopamine. Indeed, physical exercise is a natural way to improve brain functioning and enhance moods.

Exercises are also effective in limiting stress and depressive symptoms that eventually boosts positive internal experiences.

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3. Avoid Eating Junk Food

Eating a proper diet is important. In addition, staying away from junk food, sugar, white bread, cakes, and cookies is also essential to worsen your health, anxiety, and sleeping quality.

4. Say No To Alcohol

It is better to avoid alcohol as it can worsen your mental conditions like depression and anxiety. Moreover, alcohol can also cause sleep problems.

5. Take Supplements

There are some supplements available in the market that can increase serotonin levels. If your normal diet does not provide you with enough chance to raise serotonin levels, take probiotics alongside your normal diet and other medications.

Here is the best-selling probiotic backed by many users:

Best Prebiotic and Probiotic Supplement: SynoGut

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6. Manage stress

Managing stress is important to maintain good psychological health. If you are facing trouble avoiding stress, it is time to do something. You can take the help of supplements that have been known to significantly reduce stress!

Best Supplement To Support Healthy Stress Response: Vitapost Stress Support

Vitapost Stress Support provides support to relax and calm your mind. This blend of traditional and modern formulas is one of a kind to boost a healthy stress response.

This has been around for quite a while and is preferred by many users.

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7. Do Some Yoga

Yoga is a medicine for almost every health condition. Doing some yoga helps calm the mind, increases flexibility, and uplifts mood.

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8. Meditation

Meditation is one of the easiest ways that you can follow to boost serotonin. Meditating daily helps you to calm down, relieve stress, and possess a positive outlook on life.

9. Practice gratitude

Practicing gratitude helps to release serotonin and dopamine. Hence, you feel good when your mood gets enhanced.

10. Sunlight

We often forget to expose ourselves to sunlight, which eventually leads to decreasing serotonin levels. Hence, it is better to get at least 10 to 15 minutes of a daily dose of sunlight to increase vitamin D and serotonin levels. Unfortunately, people who live in a region where it is difficult to get natural sunlight to take light therapy.

11. Drink water

Drinking an adequate amount of water throughout the day is important to maintain the right serotonin levels. So, try to consume at least 8 to 10 glasses of water every day to keep yourself fit and healthy.

12. Massage Therapy

Massage therapy can help to increase serotonin levels in the body. Simultaneously, it decreases the cortisol that the body produces when you are under stress.

13. Laugh A Lot

Well, nothing can beat staying fit when you are happy. Laughing is a medium to know you are happy and healthy. So, laugh a lot to stop being depressed and stressed out.

What Is The Importance Of Serotonin Levels?

Serotonin is a neurotransmitter that carries chemical signals between nerve cells and administers their intensity. Several studies show how selective serotonin reuptake inhibitors play a serious role in uplifting mood and various other functions throughout the human body.

Serotonin levels can affect cardiovascular health, eye health, bone metabolism, and neurological disorders. If your body lacks essential amino acids and low serotonin levels, it may be because of more than one reason.

Lack of Serotonin Production

Sometimes, the body fails to produce good serotonin levels due to a lack of proper diet and nutrients. To combat this problem, you should follow a good diet program, including supplements and all the 13 ways mentioned above to increase serotonin in your body.

Ineffective Use of Serotonin

If your body fails to use serotonin due to selective serotonin reuptake inhibitors effectively, the serotonin levels decrease in the body.

Whatever the cause is, a lack of serotonin levels can disrupt physical and psychological health conditions. This is why serotonin levels are so important for the human body.

Conclusion

A rise or fall in serotonin levels can affect every body part as it is responsible for a wide variety of important physical and psychological functions. Sometimes, an imbalance in serotonin levels can mean something very serious. Therefore, it is important to remain attentive to your body and find ways to increase serotonin.

Following a well-balanced diet, exercising regularly, taking the right supplements, yoga, etc., can help boost serotonin levels.

How To Increase Serotonin Levels FAQs

What is the difference between dopamine and serotonin?

Serotonin boosts happiness, calmness, and focus, but dopamine works to motivate and reward.

Apart from these, dopamine and serotonin have some distinct roles in the body. Where balanced serotonin levels can improve digestive functions such as appetite and bowel functions, dopamine controls body movements.

The maximum quantity of dopamine is stored in the human brain, while serotonin is mostly found in the gut. Therefore, dopamine gives rise to the feeling of hunger, and good serotonin levels suppress hunger.

What Are The Symptoms of Low Serotonin levels?

Symptoms of serotonin deficiency include low energy, depressed mood, tension, irritation, and negative thoughts. Other serotonin-related symptoms include sudden sweet cravings and reduced sexual desires.

What happens when serotonin levels go down?

Low serotonin levels can lead to impulsive behavior, aggression, insomnia, depression, and anxiety. Besides, it is also associated with multiple emotional and behavioral conditions like obsessive-compulsive disorder, panic disorder, and social anxiety disorder.

However, it is to be noted that low serotonin levels affect people differently.