How to Increase Serotonin Naturally – 4 Simple Ways

Increasing serotonin levels naturally can present several benefits for your health and mental well-being.

Serotonin is a “feel-good” chemical that our bodies use in an array of biological and psychological functions.

The majority of our endogenous serotonin supplies are found primarily in the digestive tract and blood platelets. Only 10 to 15 percent of it is found in our central nervous systems and brains.

However, when users say that they want to raise their serotonin levels, it is usually this small percentage that exists in the brain that they are referring to.

What can you do to naturally boost serotonin levels in the brain and what are the benefits for mental function that this can pose?

5-HTP

Serotonergic Supplement

Mood

Sleep

Weight Loss

How It Works:

• Increases Serotonin levels in the brain
• Enhances mood and alleviates stress
• Improves sleep and regulates appetite

Dosage:

Between 50 - 250 mg per day

Safety:

Generally Well Tolerated

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What is Serotonin Good for?

Serotonin is a chemical that is derived from the breakdown of the amino acid l-tryptophan, found in turkey, salmon and other protein sources.

L-tryptophan is an essential amino, meaning that the body cannot produce it; it must be obtained in the diet. When we eat foods rich in tryptophan, a by-product is created called 5-hydroxytryptophan, or 5-HTP.

This biochemical intermediary is then synthesized in the brain into serotonin by a reactor chemical known as tryptophan hydroxylase.

What does Serotonin do for you? This neurotransmitter/hormone plays several different roles within your body. Here’s a partial list of what serotonin regulates:

• Moods
• Appetite
• Digestion
• Sleep
• Memory
• Sexual Desire
• Pain Tolerance
• Body Temperature

Why Increase Serotonin Levels?

Many people are searching for ways to increase serotonin naturally and to avoid antidepressant drugs like SSRIs. A number of common health problems today may be linked to low serotonin levels.

According to research from Carnegie Mellon University, stress levels are 10-30% higher in American today compared to three decades ago. This can put added strain on serotonin stores within our neurons and increase the risk of experiencing symptoms related to deficiency.

Diminished or depleted supplies of serotonin can present adverse side effects including irritability, depression, pain sensitivity, sleep disturbances, lack of sexual desire, lethargy and more. Without the proper nutrients available for the body to synthesize this chemical, levels will drop quickly.

If this continues for long enough, serious conditions like chronic mood disorders may result. By keeping levels of this mood-boosting compound balanced, you can avoid these side effects and ensure your brain is well-equipped to handle stressful situations before they occur.

4 Ways to Increase Serotonin Naturally

Step #1: The first step to raising serotonin levels in the brain is to address your diet.

You must provide your body with the nutrients it needs to manufacture serotonin since we cannot make these nutrients on our own.

The key is to ingest foods that contain the essential amino acid L-tryptophan. This amino acid is then broken down and metabolized into 5-HTP which can then be converted into serotonin in the brain.

To increase your serotonin supply naturally, simply eat more tryptophan-rich foods like turkey, tuna, salmon, dairy products, legumes and nuts.

Step #2: Get outside in the sunlight and absorb some Vitamin D. The Sun is still the world’s best and most efficient source of Vitamin D.

Serotonin production is heavily dependent upon the availability of this vitamin and research has shown that spending more time in sunlight can heighten serotonin synthesis.

It does not have to be a hot, sunny day to gain the vitamin D benefits of sunlight; even on cloudy days, spending time outside during daylight will help to boost serotonin synthesis.

Step #3: Consider buying a quality 5-HTP serotonin supplement. 5-HTP is the most popular nutritional supplement among those trying to elevate their serotonin levels naturally.

It has been shown effective at brightening moods, encouraging better sleep, restoring libido and more. Having more 5-HTP in your system increases your ability to manufacture serotonin and can help to equalize any imbalances.

Step #4: Exercise daily. Regular physical activity is a necessity for anyone who wishes to enjoy their health and longevity. When you are active each day for at least 45 minutes, you set off a number of positive effects within your body, both physical and psychological.

Although there have been studies conducted examining the link between regular exercise and serotonin levels, improved fitness levels has been shown repetitively to reduce stress, lighten moods and enhance health on many levels.

Final Word

Learning how to increase serotonin naturally can help you to live a happier, more energetic and productive life. Low serotonin levels are shown to be correlated with depression and various other psychological and physical conditions.

By improving your diet, Vitamin D levels, 5-HTP intake and activity level, you can significantly boost serotonin secretions in the body and brain while avoiding prescription medications that come with a greater risk of side effects.

These simple steps may enable you to combat symptoms of depression, anxiety, fatigue, insomnia, and difficulty focusing in a natural and holistic way.

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