To increase serotonin naturally, one can exercise regularly, get adequate sunlight exposure, practice stress-reducing techniques such as meditation, and maintain a consistent sleep schedule.
What Serotonin Does?
Serotonin is a neurotransmitter, commonly called the “feel-good” chemical, that plays a vital role in regulating mood, sleep, appetite, and various physiological functions in the human body.
What are the signs of low serotonin?
Many symptoms are associated with low levels of serotonin. Some of these include feeling low in mood, anxious feelings, irritability, feelings of depression, and low self-esteem.
Low serotonin levels have been associated with some mental health conditions, mostly mood disorders. If symptoms of low serotonin persist, this risks the development of conditions such as depression.
Depression is a mental health condition associated with sadness, hopelessness, and sometimes suicidal thoughts.
Other mental health conditions have also shown associations with low serotonin, such as anxiety disorders and schizophrenia.
6 Ways to Increase Serotonin Naturally
Usually, medication can be prescribed for individuals suffering from a clinical mood disorder. This is often when the symptoms of low serotonin make daily life difficult for individuals.
In children and adolescents, antidepressants require specialist oversight because risks and benefits differ by age.
Nonmedicated methods of increasing serotonin may not only improve mood but may also help protect against and prevent the onset of various mental health conditions.
Below are some ways to increase serotonin naturally:
Exercise
Exercise, especially aerobic exercise, has been shown to improve the mood and anxiety of people with clinical mental health problems (Lattari et al., 2018).
Expert voices across media and clinical references consistently affirm that exercise improves mood, often described as changing both body and mind.
The recommended “dose” varies by authority with the World Health Organization (WHO) proscribing 150 minutes/week moderate, or 75 minutes/week vigorous, plus muscle-strengthening activities at least twice a week.
Research also suggests that as little as 10 minutes of physical activity per week or 1 day of exercise per week might result in increased levels of happiness (Zhang & Chen, 2018).
Mindfulness and meditation
Mindfulness and meditation have been found to positively impact serotonin levels in the brain. Here’s how they can naturally increase serotonin:
- Stress reduction: Mindfulness and meditation techniques help reduce stress levels by activating the body’s relaxation response. Chronic stress can deplete serotonin levels, and by managing stress through mindfulness, the body can restore a healthy balance of serotonin.
- Regulation of emotions: Mindfulness and meditation practices cultivate emotional regulation by enhancing self-awareness and acceptance. By observing thoughts and emotions without judgment, individuals can develop a healthier relationship with their emotions, which may positively impact serotonin production and regulation.
- Enhancing neural pathways: Regular mindfulness and meditation practice can strengthen neural pathways in the brain, including those involved in regulating emotions and mood. This may lead to more efficient serotonin signaling and increased serotonin production.
- Increased well-being: Mindfulness and meditation are associated with improved overall well-being, including enhanced mood, positivity, and resilience. These positive emotional states are often accompanied by higher serotonin levels in the brain.
It’s important to note that the effects of mindfulness and meditation on serotonin can vary between individuals. Regular practice over an extended period is typically necessary to experience significant changes.
Good sleep hygiene
Studies find that poor sleep hygiene practices were significantly associated with higher levels of depression and daytime sleepiness, highlighting how maintaining good sleep habits supports better mood (Alanazi et al., 2023).
During sleep, the body undergoes important restorative processes, including the regulation of neurotransmitters like serotonin.
Serotonin regulates the sleep-wake cycle, promotes a regular sleep schedule, and supports the body’s ability to fall asleep and wake up at appropriate times.
Diet and supplements
Tryptophan is an essential amino acid that can be converted into serotonin in the brain and can only be accessed through foods. This amino acid can be converted into serotonin, making it a key element for brain functioning, potentially impacting mood.
Tryptophan is primarily obtained from animal or plant-based protein sources. However, it can come as a supplement on its own.
It is also thought that not only a diet rich in tryptophan but also a diet rich in antioxidants can have a positive impact on mood and cognition.
5-HTP is a supplement that can produce more serotonin in the brain. In a study of those with early symptoms of depression, 5-HTP supplements were found to have an antidepressant effect in these individuals after two weeks of treatment, considered equal to those of fluoxetine, an SSRI (Jangid et al., 2013).
Light therapy
Exposure to bright light is a second possible method for increasing serotonin without medication. Being in the sunlight can produce vitamin D, which plays a role in the body, promoting serotonin production.
Although too much sunlight and exposure to UV rays can harm the skin, it is understood that some sunlight daily can help alleviate low moods.
As was the case already discussed for exercise, in the past, more people were involved in agriculture and were outside for much of the day. This would have resulted in high levels of bright light exposure even in the winter, which may be a contributing factor to why depression appears to be more common these days.
Bright light, in the form of a SAD light, for instance, is a standard treatment for those suffering from seasonal affective disorder (SAD).
Enjoyable activities
Engaging in joyful activities can naturally increase serotonin levels in several ways:
- Pleasure and reward: Participating in activities that bring joy and pleasure stimulates the brain’s reward system. This activation releases serotonin, contributing to positive emotions and a sense of satisfaction.
- Stress reduction: Engaging in enjoyable activities can help reduce stress levels.
- Social connection: Many joyful activities may involve social interaction, which is beneficial for serotonin production. Positive social interactions and connections trigger the release of serotonin, promoting feelings of happiness and well-being.
- Mindfulness and presence: When engaged in enjoyable activities, individuals often experience a state of flow, where they are fully present and immersed in the experience. This state of mindfulness enhances serotonin production by reducing stress and promoting a sense of contentment.
- Self-care and happiness: Prioritizing activities that bring joy and happiness can contribute to self-care and overall well-being. Taking time for oneself and engaging in activities that promote happiness can positively impact serotonin levels and improve mood.
Medications that Affect Serotonin
For many people, lifestyle changes—like exercise, good sleep, sunlight, and nutrition—are enough to support healthy serotonin levels.
But if low mood, persistent anxiety, or symptoms of depression continue despite these efforts, it may be time to consider professional treatment.
Antidepressant medications are sometimes prescribed to help regulate serotonin. The most common are SSRIs (selective serotonin reuptake inhibitors), though older types like TCAs (tricyclic antidepressants) and MAOIs (monoamine oxidase inhibitors) may also be used in certain cases.
These medicines work by altering how serotonin is processed in the brain, which can help stabilize mood. Like all medications, they can cause side effects and affect people differently.
It’s important to note that increasing serotonin too much can be harmful. A rare condition called serotonin syndrome can occur when levels become dangerously high, usually due to medication interactions or dosage changes. Symptoms may include restlessness, confusion, headaches, or irregular heartbeat.
Because medication decisions depend on individual health history and risks, it’s essential to consult a qualified healthcare professional if you think medication may be right for you.
Putting It All Together: A Daily Routine for Serotonin
- Start your morning by stepping outside for sunlight—just 10 to 30 minutes can enhance mood, support circadian rhythms, and boost serotonin production.
- Pair this with a protein-rich breakfast—foods like eggs, yogurt, or nuts contain tryptophan, the precursor for serotonin.
- In the afternoon, take a short walk or movement break, ideally outdoors if possible. Even a brief nature walk can lower stress and elevate serotonin and dopamine levels.
- Pair it with a healthy snack, such as whole-grain toast with nut butter or fruit, to stabilize energy and support mood.
- As evening sets in, choose a relaxing activity—reading, a favorite hobby, or connecting with someone—to unwind and maintain emotional balance.
- Finally, at night, devote a few minutes to mindfulness or gentle meditation, then aim for a consistent bedtime. This helps sustain healthy serotonin cycles and reinforces sleep quality.
Frequently Asked Questions
When should someone consider professional treatment for low serotonin?
If low mood, anxiety, or depression persist and start to interfere with daily life—despite efforts like diet, sleep, movement, and mindfulness—it’s wise to reach out for help.
The National Institute of Mental Health advises that ongoing symptoms warrant a conversation with a healthcare provider.
What are quick strategies to lift mood naturally when feeling low?
When mood dips, several research-supported lifestyle actions can offer fast relief. Regular exercise, even a brisk walk, helps release serotonin and endorphins—often leading to a mood lift known as “runner’s high”.
Sunlight exposure—just 10–15 minutes daily—also supports serotonin production and mood regulation.
Plus, social interaction and laughter naturally raise serotonin and other feel-good neurochemicals.
Can positive social interactions improve serotonin?
Yes—positive social engagement stimulates serotonin and other mood-boosting chemicals in the brain.
According to research on “social fitness,” healthy social interaction promotes release of serotonin, endorphins, dopamine, and oxytocin—all central to well-being.
Additionally, studies affirm that social connection supports emotional resilience and improves overall mental health.
References
Alanazi, E. M., M Alanazi, A. M., Albuhairy, A. H., & A Alanazi, A. A. (2023). Sleep Hygiene Practices and Its Impact on Mental Health and Functional Performance Among Adults in Tabuk City: A Cross-Sectional Study. Cureus, 15(3), e36221. https://doi.org/10.7759/cureus.36221
Foong, A. L., Grindrod, K. A., Patel, T., & Kellar, J. (2018). Demystifying serotonin syndrome (or serotonin toxicity). Canadian Family Physician, 64(10), 720-727.
Jangid, P., Malik, P., Singh, P., & Sharma, M. (2013). Comparative study of efficacy of l-5-hydroxytryptophan and fluoxetine in patients presenting with first depressive episode. Asian journal of psychiatry, 6 (1), 29-34.
Lattari, E., Budde, H., Paes, F., Neto, G. A. M., Appolinario, J. C., Nardi, A. E., Murillo-Rodriguez, E. & Machado, S. (2018). Effects of aerobic exercise on anxiety symptoms and cortical activity in patients with panic disorder: a pilot study. Clinical practice and epidemiology in mental health: CP & EMH, 14, 11.
Murphy, S. E., Longhitano, C., Ayres, R. E., Cowen, P. J., & Harmer, C. J. (2006). Tryptophan supplementation induces a positive bias in the processing of emotional material in healthy female volunteers. Psychopharmacology, 187 (1), 121-130.
Strasser, B., Gostner, J. M., & Fuchs, D. (2016). Mood, food, and cognition: role of tryptophan and serotonin. Current Opinion in Clinical Nutrition & Metabolic Care, 19 (1), 55-61.
Young, S. N. (2007). How to increase serotonin in the human brain without drugs. Journal of psychiatry & neuroscience: JPN, 32 (6), 394.
Zhang, Z., & Chen, W. (2018). A systematic review of the relationship between physical activity and happiness. Journal of happiness studies, 20(4), 1305-1322.
Further Reading
- Olivier B. Serotonin: A never-ending story. European Journal of Pharmacology. 2015;753:2-18.
- Harmer, C. J., Duman, R. S., & Cowen, P. J. (2017). How do antidepressants work? New perspectives for refining future treatment approaches. The Lancet Psychiatry, 4(5), 409-418.
- Cowen, P. J., & Browning, M. (2015). What has serotonin to do with depression?. World Psychiatry, 14(2), 158.
- Lin, S. H., Lee, L. T., & Yang, Y. K. (2014). Serotonin and mental disorders: a concise review on molecular neuroimaging evidence. Clinical Psychopharmacology and Neuroscience, 12(3), 196.
- Banskota, S., Ghia, J. E., & Khan, W. I. (2019). Serotonin in the gut: Blessing or a curse. Biochimie, 161, 56-64.
