Serotonin: How to Boost Your Happy Hormone Naturally

Our brain produces four important happy hormones, namely dopamine, serotonin, endorphins, and oxytocin. Out of these, Serotonin, otherwise known as 5-hydroxytryptamine (5-HT), is responsible for a variety of functions in the body and plays a vital role in regulating mood, sleep, and hunger. It is a neurotransmitter produced mainly in the brain and gut, supporting functions like metabolism, bowel movements, stomach secretions, respiration, blood clotting, and sensory functions.

Maintaining an optimal balance of serotonin is necessary, as a decrease or increase in levels may cause disruption of essential functions or have damaging effects in the body. The body is naturally capable of secreting its own serotonin or it can be stimulated using external medication. Selective Serotonin Reuptake Inhibitors (SSRI), Serotonin Norepinephrine Reuptake Inhibitors (SNRI), Monoamine Oxidase Inhibitors (MAOI) are some examples of medication which have an impact on the body’s serotonin production; they either increase the availability or prevent its breakdown. These medications are often used to treat psychiatric conditions like anxiety, depression, and Obsessive-Compulsive Disorder (OCD).

Although these medicines can be effective, they can induce dangerous side effects in case of abrupt discontinuation or accidental over dosage. Abnormally increased levels of serotonin (serotonin toxicity) can have life threatening consequences including seizures, increased bowel movement, high body heat, agitation, confusion and disorientation. Studies have also suggested that conditions like mild depression may not necessarily be treated with serotonin inducing medication, as the risks associated with consumption are higher compared to its therapeutic benefits.

Natural Ways To Increase Serotonin

Light

Getting enough light is one of the proven methods of boosting serotonin naturally. Serotonin deficit is more commonly seen in the current generation; our ancestors were primarily involved in outdoor occupations and agriculture, unlike the modern era of technology where most of us spend time indoors. Seasonal affective disorder or seasonal depression is linked to low levels of serotonin due to a decrease in daylight during the winter. Also, studies have shown that post-mortem brains of people who died in summer had more brain serotonin than those who died in the winter. Exposing ourselves to natural sunlight or using specialized lamps (designed for seasonal affective disorder) can help combat the serotonin deficit in the body and enhance mood regulation, thereby reducing depression. Moreover, Vitamin D absorbed from sunlight can also induce the production of serotonin and aid in improving psychological/behavioral conditions in a mechanism similar to serotonin boosting medication.

Exercise

Exercise has been proven to have a positive impact on increasing brain serotonin levels and positive mood enhancement. The anti-depressant and anti-anxiety effects of physical exercise have been demonstrated through a study, and improvement in mood was consistently seen in persons who exercised on a regular basis. However, further human studies to demonstrate the connection between antidepressant effects and exercise are currently ongoing.

Diet

A type of protein called L-tryptophan (amino acid) is the precursor to serotonin production. Brain serotonin is known to increase due to consistent exercise or when there is increased levels of tryptophan in the brain. Turkeys are a rich source of this protein but there is no guarantee that it will reach the brain because there are other types of protein which compete in entering the brain more easily than tryptophan. When turkey is consumed along with other complex carbohydrates like vegetables, legumes, fruits, and whole grains, tryptophan is more likely to penetrate the brain, leading to formation of brain serotonin, thereby promoting mood improvement.

Psychotherapy

Changes in thoughts and emotions, either self-created or through psychotherapy, are said to have an effect on brain metabolism. Mood enhancement and serotonin levels are thought to go hand in hand; high serotonin levels can lead to improved mood and vice versa. Studies have shown that good mood or positive emotions can influence serotonin production. But further studies are required to explore and confirm the association between improvement in mood due to psychotherapy and elevated serotonin levels.

References

1.       Sansone, R. A., & Sansone, L. A. (2013b, August 1). Sunshine, serotonin, and skin: a partial explanation for seasonal patterns in psychopathology? https://pmc.ncbi.nlm.nih.gov/articles/PMC3779905/

2.       Sabir, M. S., Haussler, M. R., Mallick, S., Kaneko, I., Lucas, D. A., Haussler, C. A., Whitfield, G. K., Jurutka, P. W., Sabir, M. S., Haussler, M. R., Mallick, S., Kaneko, I., Lucas, D. A., Haussler, C. A., Whitfield, G. K., & Jurutka, P. W. (2018). Optimal vitamin D spurs serotonin: 1,25-dihydroxyvitamin D represses serotonin reuptake transport (SERT) and degradation (MAO-A) gene expression in cultured rat serotonergic neuronal cell lines. Genes & Nutrition, 13(1), 19. https://doi.org/10.1186/s12263-018-0605-7

3.       Bamalan, O. A., Moore, M. J., & Khalili, Y. A. (2023, July 30). Physiology, serotonin. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK545168/

4.       Young, S. N. (2007, November 1). How to increase serotonin in the human brain without drugs. https://pmc.ncbi.nlm.nih.gov/articles/PMC2077351/

5.     Watson, S. (2023, November 20). Serotonin: The natural mood booster. Harvard Health. https://www.health.harvard.edu/mind-and-mood/serotonin-the-natural-mood-booster

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