How to Increase Serotonin: The Natural Way

How to Increase Serotonin: The Natural Way

Serotonin is a vital neurotransmitter that affects your mood, appetite, and sleep quality. A decrease in serotonin levels can lead to depression, anxiety, and other mental health issues. There are many ways to increase your serotonin levels, and this article highlights six natural ways to boost your serotonin levels. Read on to learn about diet, exercise, sunlight, meditation, sleep, and supplements and how they can help you increase your serotonin levels.


Diet plays a critical role in serotonin regulation. Consuming serotonin-boosting foods can help increase serotonin levels in the brain. Tryptophan is an amino acid that helps produce serotonin. It is important to include tryptophan-rich foods in your diet. Some of the foods that contain tryptophan are:

  • Eggs
  • Cheese
  • Salmon
  • Turkey
  • Dark chocolate

It’s important to note that consuming sugary foods, refined carbohydrates and alcohol can decrease serotonin levels. Consuming a well-balanced diet can help regulate your serotonin levels. Incorporating serotonin-boosting foods into a balanced diet plan can provide the essential amino acids needed to increase serotonin levels.


Exercise is a natural mood regulator and has been shown to help increase serotonin levels. Studies have shown that vigorous exercise for 45 minutes can boost serotonin levels significantly. Exercise is not just a mood booster but offers many other benefits such as weight loss, reducing stress levels, and improving overall health. Aerobic exercises such as running, cycling, and swimming are the most effective in increasing serotonin levels.


Sunlight affects your vitamin D levels, which in turn affects serotonin levels. Vitamin D is synthesized in your body when the sun’s UV rays hit your skin. A lack of sunlight can result in vitamin D deficiency and decreased serotonin levels.

It’s advisable to ensure that you get enough sunlight daily. Most people only get a few hours of sunlight a day. Getting sun exposure early in the morning or late in the evening is the best way to avoid sunburn while ensuring that you receive enough sunlight. Opening the windows or spending some time outdoors can also help increase your sun exposure.


Stress and anxiety are major contributors to a decrease in serotonin levels. Practicing meditation can help reduce stress and anxiety levels and, in turn, increase serotonin levels. Meditation is the practice of training your mind to focus and engaging in non-reactive awareness.

Find a quiet and comfortable place to meditate. Sit in an upright position with your eyes closed. Observe your breath and focus your mind on your inhale and exhale. When you become distracted, redirect your attention to your breath. Over time meditation has shown to increase grey matter in the brain, which increases learning, memory, and empathy.


Sleep plays a crucial role in serotonin production, and lack of it can result in decreased serotonin levels. Regulating your sleep habits can help increase serotonin levels. Establish a bedtime routine and try to stick with it. Limit caffeine and alcohol intake before sleep. Consider investing in a quality mattress and pillow. Exercising and spending time outside can also help regulate your sleep cycle.


Supplements can provide a quick fix for increasing serotonin levels. However, it’s important to exercise caution when taking any supplement, and consulting a medical professional is advisable. Some of the supplements that have been shown to help increase serotonin levels include St. John’s Wort, 5-HTP, and Omega-3.


Incorporating these natural ways to increase serotonin levels into your daily routine can boost your mood, improve mental health, and promote healthy living. A balanced diet, exercise, sunlight, meditation, sleep, and supplements are effective and safe ways of increasing serotonin levels. Try incorporating these tips into your daily life to increase your serotonin levels, and enjoy the benefits of a happier life.

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