Comprehensive guide on how to increase serotonin outlines methods and supplements to boost serotonin levels and keep them high.
Low levels of serotonin are often associated with depression, gloom, and chronically bad mood. A low serotonin level can also have completely different consequences, such as: sleep disorders, constant cold, cravings for sweets and even an underactive thyroid. We explain what can lead to low serotonin levels and, above all, how you can increase the serotonin level naturally.
What causes stiffness in joints and hands?
How to increase serotonin levels
Serotonin is the so-called happiness hormone – a neurotransmitter that is formed in the brain and is responsible for balance, restful sleep and joy in life. In depression, therefore, serotonin reuptake inhibitors are prescribed (antidepressants), i.e. drugs that prevent serotonin from being broken down.
The serotonin level stays elevated this way and – with a little luck – the depression fades away. However, drugs of this type often have unpleasant side effects, such as:
- dry mouth (and therefore long-term tooth decay)
- Swallowing complaints
- Digestive problems (nausea, vomiting, diarrhea)
- Erectile dysfunction
- nervousness
- insomnia
- internal bleeding (especially when taken with blood thinners or non-steroidal anti-rheumatic drugs)
- and much more
It is therefore extremely important for a lot of people to know ways and means of how the serotonin level can be increased naturally and without annoying side effects – especially since a healthy serotonin level not only has a mood-enhancing effect and can thus stabilize the state of the psyche, but also has many more highly positive effects.
How to increase dopamine naturally
How to increase serotonin levels – reduce excess weight
Serotonin, for example, plays an important role in regulating appetite and body temperature. If you manage to increase the serotonin level, this can lead to healthier eating habits, the disappearance of food cravings and possibly to a long-awaited weight loss. Chronically cold hands or alternating cold showers and hot flashes could also improve if the serotonin level is increased.
Low serotonin levels or hypothyroidism?
A serotonin level that is too low can also negatively affect the thyroid gland and contribute to hypothyroidism . Conversely, the thyroid gland also influences brain metabolism – in such a way that untreated hypothyroidism can even lead to the breakdown of brain structures.
Both conditions – the low serotonin level and the hypothyroidism – also have very similar symptoms, so that one cannot determine from the symptoms alone where the problem is coming from – from one or the other or perhaps from both together. The symptoms can look like this:
Serotonin Deficiency – The Symptoms
- depressions
- Sleep disorders (serotonin regulates the sleep-wake cycle)
- Loss of drive / feeling overwhelmed quickly
- Restlessness and anxiety
- Increased pain sensation (serotonin inhibits inflammation and dampens pain)
- Alternating between freezing and sweating, or both at the same time
- Cravings – especially for sweets and other carbohydrates
- Distribution of dopamine, serotonin and oxygen
- We have already presented the very similar symptoms of an underactive thyroid here in detail: Underactive thyroid – the symptoms
Serotonin Deficiency – The Diagnosis
While thyroid health can be assessed using various blood values, the state of serotonin levels cannot be determined with a blood test. Because the serotonin level in the blood has little to do with the serotonin level in the brain. And even if one were to examine the cerebral fluid, the result would not be meaningful in every case, as the serotonin level can even differ depending on the brain region.
(Although there are now offers to have the level of brain messenger substances determined using a so-called neurostress test (saliva and urine tests), we were not yet able to check the extent to which these are reliable by the time this article went to press this analysis method is not recognized.) The diagnosis of serotonin deficiency is therefore usually only made on the basis of the symptoms (if other causes could be ruled out on the basis of blood analyzes).
The serotonin re-uptake inhibitors described are prescribed – and then you wait to see whether there is any improvement in your condition. Since in this case you also have to take the risk of side effects, some people feel much more comfortable with first testing whether the serotonin level can not be increased with more gentle measures.
How to increase serotonin levels – avoid blood sugar fluctuations
Before we get to the remedies that can be taken to increase serotonin levels, it is imperative to understand one of the most important causes of low serotonin levels and to eliminate it. If this cause is not remedied, the following measures can prove to be completely ineffective.
Any problem with blood sugar levels (dysglycaemia) can lower serotonin levels. These include blood sugar fluctuations, insulin resistance, and diabetes. Blood sugar problems are caused in almost all cases by an unhealthy diet (too much sugar, too many sweetened drinks (including sweetened drinks), too many baked goods and pasta made from white flour , too much meat, too few vegetables). Therefore, first change your diet to a high-quality diet rich in vital substances!
1. Increase serotonin levels naturally
The distribution of serotonin in the body is such that only 5 percent of total serotonin is in the brain and the remaining 95 percent in the rest of the body.
Since serotonin can not cross the blood-brain barrier, one can happily eat masses of serotonin-containing foods. Eating bananas, unfortunately you won’t be happy with it. Because the banana serotonin is not let into the brain, so that serotonin-containing foods can never increase the serotonin level in the brain. The brain has to produce its own serotonin. This requires very specific building materials.
Increase serotonin levels with nutrients
If the materials required for the production of serotonin are missing in the brain, then serotonin synthesis comes to a standstill and a serotonin deficiency occurs. In particular, the following substances are required for the production of serotonin:
- L-tryptophan – an essential amino acid
- Vitamin B3 and Vitamin B6
- magnesium
- zinc
Serotonin is now formed from L-tryptophan in two steps: L-tryptophan is first converted to 5-hydroxy-tryptophan (5-HTP) with the help of enzymes. These will include the vitamins B3 and B6 and magnesium needed. 5-HTP is then processed into serotonin with the help of vitamin B6 . This step is carried out by the enzyme hydroxy tryptophan decarboxylase, which must first be activated by the trace element zinc. So – in order to achieve a healthy serotonin level – you should be well supplied with the mentioned nutrient L-tryptophan. The amino acid L-tryptophan is basically present in every protein-containing food. Compared to all the other amino acids, however, L-tryptophan is always present in much smaller quantities.
Example 1. beef steak: Here we find 230 mg L-tryptophan per 100 g, while all other amino acids are present in amounts from 500 to well over 1000 mg.
Example 2. rice protein: It contains 1400 mg of L-tryptophan per 100 g, while almost all other amino acids are present in amounts of up to 6000 mg and far more.
In addition, since much more L-tryptophan is consumed than usual during stress and chronic inflammatory processes (which are present in all chronic illnesses and even with obesity), a tryptophan deficiency can nowadays occur more frequently than previously assumed – even if you are actually quite balanced diet.
Another big problem with L-tryptophan is that it cannot easily cross the blood-brain barrier. After all, L-tryptophan is not the only substance that wants to get into the brain. So besides L-tryptophan, there are also other amino acids in line at the blood-brain barrier, especially the branched-chain amino acids (leucine, isoleucine and valine), which now compete with L-tryptophan for absorption through the blood-brain barrier. Mostly L-tryptophan is left behind – and all other amino acids are preferentially channeled into the brain.
Improve tryptophan absorption in the brain
Now there is a trick you can use to improve tryptophan absorption in the brain. To do this, you lure the other amino acids away from the blood-brain barrier. This works best if you – on an empty stomach – eat carbohydrates together with L-tryptophan.
Then there is an insulin output. Insulin now ensures that the amino acids that were just waiting to enter the blood-brain barrier with the L-tryptophan are transported away into the muscles, so that the L-tryptophan can now move comfortably and unrivaled into the brain to serve there as a building material for serotonin.
This could also explain the cravings for sweets, which are often noticeable in a bad mood. The body wants to increase the L-tryptophan content of the brain and thus the serotonin level and motivates people to consume carbohydrates. Unfortunately, this usually does not work, because in the majority of all cases, people then eat sweet things, but no L-tryptophan.
If you want to know exactly how high your own L-tryptophan level is, you can have an amino acid blood analysis carried out. Of course, this does not show the amount of tryptophan that actually gets into the brain, but you can now see whether the food at least provides enough L-tryptophan or whether it is better to take a dietary supplement with L-tryptophan (1000 to 5000 mg L-tryptophan per Day).
Inca diet
Experience shows that the so-called Inca diet can also influence the mood. Its components (quinoa and amaranth finely ground) provide L-tryptophan and carbohydrates. A certain way of taking it ensures that the L-tryptophan can also cross the blood-brain barrier. We have described details here: Serotonin – Become the master of your soul life
Add B vitamins
Vitamins B3 and B6 can best be taken through a vitamin B complex. The dosage should not be too low. It would be ideal if both B vitamins were at least 50-100 mg per daily dose.
How important the supply of z. B. Vitamin B3 is also shown in the fact that this vitamin is produced by the body from L-tryptophan in the case of a B3 deficiency. The organism can produce 1 mg vitamin B3 from 60 mg tryptophan. The daily requirement for vitamin B3 is 11 to 17 mg. So a lot of L-tryptophan would be required if one had to meet part of the B3 requirement from this conversion. Then a tryptophan deficiency could be the result.
A vitamin B complex preparation always contains folic acid and vitamin B12. Both are also closely related to serotonin levels. When it comes to vitamin B12, we know that a B12 deficiency can impair serotonin production. A vitamin B12 deficiency should therefore also be checked for typical serotonin deficiency symptoms and corrected if necessary. Details here: Vitamin B12 deficiency
Vitamin B12 and folic acid are recommended even when taking serotonin reuptake inhibitors, as both vitamins can improve the effectiveness of these drugs. In this case, 400 µg of folic acid should be taken per day and 1000 µg of vitamin B12 per day.
Magnesium
With a magnesium deficiency, the serotonin level drops. As a result, it is hardly possible to successfully and permanently increase serotonin levels without also thinking about magnesium.
Magnesium is involved in the conversion of L-tryptophan into 5-HTP and also appears to have a positive effect on serotonin receptors, which means that magnesium regulates the effect of serotonin. Magnesium also influences the synthesis and release of many other neurotransmitters.
Due to the great influence of magnesium on the brain metabolism, the optimization of the magnesium supply is also one of the most important preventive and therapeutic measures for migraines.
We know that at least 50 percent of all migraine sufferers suffer from a magnesium deficiency. And we know that a disturbed serotonin balance is one of the contributory causes of a migraine attack.
Disturbed neurotransmitter functions (whether serotonin, dopamine, noradrenaline or GABA) are also among the causes of schizophrenia and other psychological problems.
If you want to take magnesium as a dietary supplement, then it is recommended, for. B. to take 150 mg three times a day or 200 mg magnesium twice a day. Details on choosing the right magnesium supplement can be found here: The best magnesium supplements
If you want to have your personal magnesium level measured beforehand, you can use the magnesium analysis in whole blood (not in serum!).
Zinc
Make sure you can meet your zinc needs or remedy a deficiency in a natural way with zinc supplements.
2. Treat KPU and increase serotonin levels
If you suffer from KPU – which is estimated to be the case in 10 percent of the population, mostly without the affected person knowing – then you have a very severe and chronic vitamin B6 and zinc deficiency. As a result, the typical symptoms of the occurring serotonin deficiency including psychological symptoms such as B. Depression.
KPU stands for kryptopyrroluria. It is a metabolic disorder that can be congenital or acquired. Those affected lack three vital substances in particular: vitamin B6, zinc and manganese, two of those substances that are important for serotonin synthesis.
A urine test will tell you whether you have KPU or not. If so, the vital substances mentioned should be taken in high doses, after which the symptoms often improve very quickly. We have explained more about this here: KPU – The cause of many complaints
Of course you should also be well supplied with all other nutrients and vital substances, as a deficiency always has negative effects on the entire organism. For example, vitamin D or omega-3 fatty acids are key nutrients in serotonin metabolism.
3. Increase serotonin levels with vitamin D and omega-3 fatty acids
Vitamin D and omega-3 fatty acids have a direct influence on brain health and thus also on serotonin levels – as a 2015 study showed. The reason for the investigation was to find out why a combined dietary supplement made from vitamin D and omega-3 fatty acids (EPA and DHA) can have such a positive effect on cognitive functions and behavior in numerous mental disorders. These include, for example, ADHD, bipolar disorder, schizophrenia, and emotionally unstable personality disorder.
The researchers at the Nutrition and Metabolism Center at the Children’s Hospital Oakland Research Institute in Oakland, California were able to demonstrate that taking vitamin D together with omega-3 fatty acids can increase serotonin levels and clearly improve brain functions.
Vitamin D activates tryptophan hydroxylase 2, an enzyme that is involved in converting tryptophan to serotonin. The omega-3 fatty acid EPA, on the other hand, increases the release of serotonin directly from the presynaptic cell (the nerve cell that releases the serotonin), while the omega-3 fatty acid DHA activates the serotonin receptors of the postsynaptic cell, so that the serotonin has an increased effect.
The scientists then wrote that in view of the widespread vitamin D deficiency (in around 70 percent of the population) and the not uncommon omega-3 deficiency, it would be no wonder if there were generally reduced serotonin levels and their psychological consequences. The intake of vitamin D and omega-3 fatty acids therefore helps to prevent disorders in the brain metabolism and, in the case of existing disorders, to reduce their severity.
In another study (from 2008), patients with severe depression were given 1000 mg of the omega-3 fatty acid EPA or the antidepressant fluoxetine (20 mg / day) daily for eight weeks. A third group received a combination of the two agents.
Half of the fluoxetine group experienced a 50 percent improvement. In the EPA group it was 56 percent and in the combined group it was 81 percent of the patients who felt a 50 percent improvement in their symptoms. According to this study, EPA is therefore an effective alternative to fluoxetine.
Correctly dose omega-3 fatty acids and vitamin D.
The required omega-3 dose for children with ADHD should be 500-1000 mg EPA / DHA (consult your doctor). In adults, around 20 mg omega-3 fatty acids per kilogram of body weight are assumed. (These doses apply when it comes to increasing serotonin levels. Lower amounts may be sufficient to meet the daily needs of healthy people).
A food supplement with the long-chain omega-3 fatty acids EPA and DHA should contain the two fatty acids in a ratio of 2: 3 to 3: 5, e.g. B. 300 mg EPA and 500 mg DHA (e.g. the vegan omega-3 capsules from Opti3).
A food supplement with the short-chain omega-3 fatty acid alpha-linolenic acid (in linseed oil, hemp oil, rapeseed oil, etc.) is less helpful here, as the alpha-linolenic acid is first converted into the long-chain omega-3 fatty acids by the body must – and precisely this conversion rate is too low in this case to achieve a therapeutic dose of EPA and DHA. The personal omega-3 status can be measured, e.g. B. by measuring the HS Omega-3 index
4. Increase serotonin levels with 5-HTP
The first step in serotonin production – the enzymatic conversion of L-tryptophan to 5-HTP – can be blocked by many factors: by various nutrient deficiencies, by fluctuations in blood sugar and also by a high level of stress hormones. Accordingly, it might make sense to take 5-HTP straight away to skip this first step – which was common practice in the 1970s and 1980s for the treatment of depression, before the serotonin reuptake inhibitors hit the market.
The 5-HTP in food supplements is of natural origin. It is obtained from the seeds of the African black bean (Griffonia simplicifolia), as it occurs there in particularly high quantities. Even if previous study results with 5-HTP have not been uniform, there are very many extremely positive experience reports that tell of an improvement in depressive moods after taking 5-HTP.
Since 5-HTP can lead to side effects (especially digestive problems), it is recommended that when taking 5-HTP, you should first test the product in lower doses and slowly approach the dose you need.
The University of Maryland Medical Center recommends no more than 150 to 300 mg of 5-HTP (divided into three doses per day). B. could combine with 200 to 600 mg Rhodiola Rosea.
5. Increase serotonin levels with Rhodiola rosea (rose root)
Stress hormones have an extremely negative effect on serotonin levels. Therefore, constant stress can also lead to depression and depression. So make sure you have good stress management to lower your stress hormones. The so-called adaptogens also help – these are means that make you more resistant to stress. You no longer allow stress to get close to you, you are no longer so irritable, but more relaxed and simply no longer so susceptible to the typical stress symptoms.
The natural adaptogens also include Rhodiola rosea , rose root , a medicinal plant from arctic regions that thrives best at high altitudes. It was already used by the ancient Russian peoples and also by the Chinese to increase physical and mental vitality and to combat stress-related diseases.
Rhodiola rosea is now also available as a dietary supplement and in this form is known for clearing the mind, relieving concentration disorders, providing energy and making it more resistant to stress. The plant or its extract should also be able to alleviate anxiety and depression.
Rhodiola rosea makes this apparent by increasing the serotonin level, promoting the regeneration of nerve cells in the brain and at the same time lowering the cortisol level. Cortisol is one of the stress hormones.
In 2002 a study was published with 150 depressed patients who took an extract from Rhodiola rosea for 4 weeks. Two thirds of the patients experienced a significant improvement in their symptoms, if not a complete resolution of their depression. There were no side effects.
Another study was published in the Nordic Journal of Psychiatry in 2007. There were three groups with a total of 89 volunteers, all of whom suffered from depression. Group 1 took 680 mg of rhodiola rosea extract for six weeks, group 2 took 340 mg, and the third group took a placebo supplement. Here, too, the two Rhodiola groups showed very significant improvements. The participants felt more stable emotionally and could also sleep better again. In contrast to conventional antidepressants, Rhodiola rosea also works much faster, namely within the first week of ingestion.
6. Restore the intestinal flora and increase serotonin levels
The condition of the intestinal flora – it has long been known – also influences mental health. Whether autism or depression, the intestinal flora plays a role. Intestinal flora disorders in childhood can be the cause of low serotonin levels later in life.
Conversely, a study by Dr. K. Tillisch at the University of California showed that probiotics (preparations with beneficial intestinal bacteria) build a healthy intestinal flora and in this way can alleviate depression, increased susceptibility to stress and anxiety. The symptoms of autistic children could also be reduced noticeably with the help of probiotics.
Irish researchers were able to show in 2013 that the condition of the intestinal flora can be a cause of disharmonious serotonin levels, as it has a direct effect on serotonin levels. In order to restore the intestinal flora, one takes a probiotic once or twice a day (e.g. Combi Flora).
7. Increase serotonin levels with SAMe
SAMe stands for S-adenosyl methionine. It is a natural substance that occurs in almost all body tissues and fluids. SAMe is involved in the functions of the immune system, helps to keep cell membranes healthy and increases serotonin levels. SAMe works closely with vitamin B12 and folic acid. A vitamin B12 deficiency can therefore also automatically lower the organism’s SAMe levels.
Studies have already shown that SAMe can be used in the treatment of osteoarthritis and depression . In the case of depression, SAMe was in any case more effective than the placebo preparation and comparable to the effect of conventional antidepressants – without any side effects such as sleep disorders, headaches or potency and libido problems .
In addition, antidepressants often take 6 to 8 weeks to start working, while SAMe seems to show results much faster. However, as SAMe can interact with other drugs (e.g. with Parkinson’s medication), the use of SAMe should be discussed with your doctor or therapist in advance.
The recommended dose of SAMe depends on the indication. In depression, for example, you take 400 to 800 mg twice a day (morning and evening). For osteoarthritis, 600 to 1200 mg per day is recommended (divided into two to three doses).
8. Increase serotonin levels with curcumin
Curcumin – the yellow active ingredient from the well-known spice turmeric – has long been famous for its numerous benefits for human health. Curcumin also has a lot of good properties for the brain. For example, it can protect the brain from damage caused by toxins ( curcumin protects the brain from fluoride )
In addition, it is said to be able to raise the serotonin level as well as the dopamine level and was therefore similarly effective in studies on depression as the antidepressant fluoxetine – although the addition of piperine could increase the effect of curcumin, so that curcumin preparations that also contain piperine are recommended (an active ingredient from black pepper).
In 2014 a corresponding study was published in the journal Phytotherapy Research . 60 people with depression had been given either 20 mg of fluoxetine, 1000 mg of curcumin, or a combination of the two for 6 weeks. It was found that there was a comparable improvement in symptoms in all three groups; those people who had taken both drugs did best. Here, too, it is advisable to first consult the therapist before taking curcumin.
9. Increase serotonin levels with St. John’s wort
St. John’s wort is probably the best known medicinal herb for depression. Its active ingredients are called hypericin and hyperforin. These are said to have a similar effect to synthetic antidepressants, i.e. to increase the serotonin level. The level of other neurotransmitters (dopamine) should also be able to be increased by St. John’s wort.
In any case, you choose a St. John’s wort extract, not just the powdered plant, and take 900 to 1800 mg of it daily for at least 8 to 12 weeks. It is best to discuss the specific dose with a naturopath or doctor who is knowledgeable in phytotherapy, as this may be different depending on the symptoms (indication). With irritable bowel syndrome, for example, you can take 450 mg twice a day – and 900 mg three times a day for nerve pain.
10. Increase serotonin levels with light and exercise
Light can raise serotonin levels, explains Dr. Simon N. Young from McGill University in Montréal / Kananda in his publication “How can the serotonin level be raised without drugs”. This is why light therapy is often used for depression.
Light can apparently even neutralize the mood-clouding effect of an L-tryptophan deficiency – as a corresponding study with women who suffered from L-tryptophan deficiency but were exposed to bright light (3000 lx) has shown. This light intensity corresponds to the daylight on a cloudy winter day. In summer a sunny day brings up to 100,000 lx. In closed rooms, however, the values are much lower. The illuminance of an unlit living room often only reaches 50 lx during the day. If you turn on the light, it can be 500 lx.
Therefore, whenever possible, you should go outside a lot and enjoy the daylight. If you do sports at the same time , you kill two birds with one stone. Because exercise is another strategy for increasing serotonin levels. Exercise increases the levels of L-tryptophan in the brain, which explains the antidepressant and anxiolytic effects of exercise.
Exercise works so well that the National Institute for Health and Clinical Excellence recommends exercise in conjunction with various alternative measures instead of antidepressants for mild depression. According to the institution, the risk of antidepressants weighs more heavily than their possible benefit, especially in the case of mild depression.
Increasing serotonin levels naturally is worth it
So there are many ways to increase serotonin levels with natural measures. Unfortunately, they are not very well known, especially not among those doctors who are consulted for relevant symptoms.
Note: If you are taking antidepressants (serotonin reuptake inhibitors), you should only opt for the preparations described above in consultation with your doctor, as otherwise there may be an excess of serotonin. One speaks of the so-called serotonin syndrome, which can sometimes be associated with life-threatening symptoms. It manifests itself in twitching, sweating, chills and restlessness.
