10 Ways to Boost Serotonin Naturally and Without Medication

Key takeaways

• Eating more tryptophan-containing foods like turkey or salmon, alongside carbohydrates, can help raise serotonin in the brain.
• Consistent physical activity and exposure to bright light, particularly sunlight, are powerful natural approaches to elevate serotonin and improve mood.
• Supplements such as tryptophan, SAMe, and probiotics might support serotonin production, but consult a healthcare provider before beginning any supplement—especially if you take medications that affect serotonin.

Serotonin is a neurotransmitter (a chemical messenger) involved in many bodily functions, from stabilizing mood to aiding smooth digestion.

It’s also associated with:

• improving sleep quality by helping regulate circadian rhythms
• controlling appetite
• supporting learning and memory
• fostering positive emotions and prosocial behaviors

Scientists have not reached a consensus about a direct link between serotonin levels and mental health conditions such as depression.

Earlier theories proposed that low serotonin caused depression, but more recent studies haven’t confirmed this simple explanation. It’s likely that brain chemistry, environment, and genetics all interplay in these disorders, and further research is required.

Continue reading to discover various ways to ease mood disorder symptoms like depression and potentially raise serotonin naturally.

1. Modify your diet

You can’t ingest serotonin directly from food, but you can consume tryptophan, an amino acid that gets converted into serotonin  in the brain. Tryptophan is abundant in protein-rich foods such as turkey, salmon, and tofu.

However, increasing tryptophan intake isn’t straightforward because of the blood-brain barrier. This protective layer around your brain controls what substances enter and leave the brain.

In short, foods high in tryptophan usually contain larger amounts of other amino acids. Those more plentiful amino acids outcompete tryptophan for transport across the blood-brain barrier.

Research  indicates that eating carbohydrates that raise insulin together with tryptophan-rich foods may increase the amount of tryptophan that reaches your brain.

Try pairing tryptophan-containing foods with about 25 to 30 grams of carbohydrates.

Snacking for serotoninHere are some snack options to try:whole-wheat bread with turkey or cheese oatmeal with a handful of nuts salmon with brown rice plums or pineapple with your favorite crackers pretzel sticks with peanut butter and a glass of milk

2. Increase physical activity

Exercise causes tryptophan levels in your bloodstream to rise and can lower levels of competing amino acids, creating conditions that favor tryptophan crossing into the brain.

Moderate aerobic exercise at a comfortable intensity appears to  have positive effects, so try activities like dancing or lacing up your skates. The aim is to elevate your heart rate.

Other effective aerobic activities include:

• swimming
• cycling
• brisk walking
• jogging
• easy hiking

3. Increase bright light exposure

Studies show serotonin tends to dip in winter and rise in summer and fall. Serotonin’s role in mood supports a link between this seasonal variation and seasonal affective disorder and other season-related mental health changes.

Spending time in sunlight seems to boost serotonin, and research  suggests the skin might contribute to serotonin production.

To take advantage of these potential effects, try to:

• Spend at least 10 to 15 minutes outdoors each day.
• Move your workouts outside to combine exercise and sunlight for a bigger serotonin lift.
• Wear sunscreen if you plan to be outside for longer than 15 minutes.

If you live somewhere rainy, have trouble getting outdoors, or have higher skin cancer risk, you can use a bright light therapy box to boost serotonin.

If you have bipolar disorder, consult a mental health professional before using light therapy. Incorrect or excessive use has triggered  mania in some people.

Time spent in natural settings has also been linked to higher serotonin. One small study  involving 53 participants found that forest therapy significantly raised serotonin in middle-aged women.

4. Consider specific supplements

Certain supplements may support serotonin synthesis by raising tryptophan availability.

Always check with a healthcare professional before beginning a new supplement, as interactions with other medications and therapies are possible.

Serotonin syndrome warningBe careful using these supplements if you already take medicines that raise serotonin, including many antidepressants. Excess serotonin can lead to serotonin syndrome, a potentially life-threatening condition.If you’re thinking about substituting supplements for antidepressants, consult a healthcare provider. They can guide a safe taper if needed. Abruptly stopping medications, including antidepressants, can be dangerous.

Remember supplements aren’t FDA-regulated in the same way drugs are. Choosing products tested by third-party quality-control organizations can help ensure they contain the labeled ingredients in the stated amounts.

Always follow the label instructions and recommended dosages.

Research suggests the following supplements may support serotonin increases and reduce depressive symptoms.

Pure tryptophan

Tryptophan supplements supply higher amounts than typical foods, making it more likely to reach the brain. A 2021 review  suggests tryptophan may improve mood and reduce anxiety, though further study is required.

SAMe (S-adenosyl-L-methionine)

SAMe appears to help raise  serotonin and may ease symptoms of depression. Discuss with a clinician before combining it with other serotonin-boosting supplements or medications, including some antidepressants and antipsychotics.

5-HTP

5-HTP crosses into the brain readily and can be converted to serotonin. A 2021 review  indicates potential benefits for depression, anxiety, and panic disorder, though additional long-term studies are needed. Other research  calls for longer treatment trials.

St. John’s wort

St. John’s wort may help some individuals with depressive symptoms, but findings are inconsistent, and it may not suit long-term use.

Be aware it can reduce the effectiveness of certain medications, including some cancer therapies and hormonal contraceptives.

Those on blood thinners should avoid St. John’s wort because it interferes with these drugs. Don’t combine it with medications—especially antidepressants—that increase serotonin.

Probiotics

Research indicates probiotics may raise blood tryptophan, enabling more to reach the brain.

You can take probiotic supplements or eat probiotic-rich foods like yogurt and fermented items such as kimchi or sauerkraut.

5. Try massage therapy

Massage may elevate serotonin and dopamine, both linked to mood, while lowering cortisol, the stress hormone.

A 2018 review  suggests massage can help with issues including anxiety, insomnia, and prenatal depression.

Seeing a licensed massage therapist can help, but you might also benefit from 20 minutes of mutual massage with a partner, family member, or friend.

6. Use mood induction techniques

While low serotonin can harm mood, research suggests that being in a positive mood can also increase serotonin. Older studies  indicate this bidirectional effect.

Focusing on pleasant thoughts can raise serotonin and support an overall better mood.

Try:

• visualizing a joyful memory
• recalling a positive moment with someone you care about
• looking at photos that make you happy, like those of your pet, a favorite spot, or close friends

Mood changes aren’t always simple, but intentionally guiding your thoughts toward positive content can sometimes help.

7. Manage stress and emotions

Research  suggests chronic stress may lower serotonin and harm health. Reducing stress can benefit both mood and overall wellbeing.

Stress-reduction practices include:

• yoga
• journaling
• therapy
• deep-breathing exercises
• listening to soothing music

8. Connect with loved ones

Social connections are essential for wellbeing. Older research from 2017 found that spending time with close others can raise serotonin.

Interacting with animals also helps—cuddle your pet or volunteer at an animal shelter for an added serotonin lift.

9. Do kind things for others

Helping others feels good for biochemical reasons: studies show kindness can increase serotonin along with oxytocin and dopamine. One study found that giving support—rather than receiving—can be a powerful mood booster.

10. Laugh more

As the saying goes, laughter is great medicine. A 2021 review  examined laughter’s mental health benefits and found it can lower stress hormones like cortisol, reducing the physiological stress response.

When to seek professional help

If you’re trying to raise serotonin to improve mood symptoms—or to manage depression—these strategies might help, but they may not be enough for everyone.

Some individuals may have inherently lower serotonin due to brain chemistry, which isn’t easily changed on your own. Mood disorders are influenced by a complex mixture of biology, environment, and genetics.

If symptoms interfere with daily life, consider contacting a mental health professional. If cost is a concern, resources on affordable therapy may be helpful.

Based on your symptoms, a clinician might prescribe a selective serotonin reuptake inhibitor (SSRI) or another antidepressant. SSRIs prevent the brain from reabsorbing released serotonin, leaving more available for use.

Note that SSRIs are sometimes needed only for a few months. For many people, SSRIs help them stabilize enough to engage in treatment and learn strategies to manage their condition.

Help is available

If you or someone you know is in crisis and considering suicide or self-harm, please get help immediately:

• Call or text the 988 Suicide and Crisis Lifeline at 988 or chat at 988lifeline.org. Trained counselors are available 24/7 for free, confidential support.
• Text HOME to the Crisis Text Line at 741741 to connect with a volunteer crisis counselor for free, confidential 24/7 support.
• Outside the United States? Find a helpline in your country via Befrienders Worldwide.
• Call 911 or your local emergency number if it’s safe to do so.

If you’re calling on behalf of someone else, stay with them until help arrives. If you can safely remove weapons or harmful substances, do so.

If you are not in the same location, stay on the phone with them until help reaches them.

Frequently asked questions

What causes low serotonin?

Researchers haven’t pinpointed a single cause of low serotonin. Multiple factors may contribute, including genetics, gut and brain health, environment, and mental health history. A 2021 review notes that people with previous antidepressant use may have lower serotonin compared with those who never used these drugs. Overall, findings about low serotonin and depression are mixed.

Where is most serotonin produced?

About 95%  of the body’s serotonin is made in the gastrointestinal tract, with roughly 5% produced by the central nervous system.

What strengthens serotonin?

Ways to potentially strengthen serotonin include regular exercise, more sunlight exposure, social interaction, and certain supplements.

Can you have too much serotonin?

Excess serotonin can lead to serotonin syndrome, a dangerous condition caused by toxic serotonin accumulation. This most commonly arises from drug interactions or combining medications and supplements that boost serotonin. Very high serotonin levels can also be linked to psychosis.

The bottom line

Serotonin is an important neurotransmitter affecting everything from mood to digestion. If you want to boost serotonin, several self-care strategies are available, but don’t hesitate to seek professional help if these approaches aren’t sufficient.