Looking for a natural “happy pill”? Serotonin may be the answer you’re looking for. Plus, it’s easy to boost naturally!
Have you ever wondered why a sunny day can instantly lift your spirits, or how a wholesome meal makes you feel full and happy inside?
The answer lies within a tiny molecule called serotonin. Serotonin is a natural mood-regulating chemical that plays a crucial role in our mental and physical well-being. Without enough serotonin, we can feel moody, low, and even chronically depressed.
The good news is that there are many ways to boost your serotonin levels without going on medication. In fact, many serotonin-boosters could be lurking in your kitchen already!
So, let’s explore more about what serotonin is, why we need it, and the many ways you can naturally increase it to enjoy better mood balance and enhance your overall health.
What is Serotonin?
Serotonin is a chemical messenger (also known as a neurotransmitter) that travels throughout your brain and body. It acts as a communicator between nerve cells, helping them transmit messages and ensuring your body functions smoothly.
This chemical is derived from the amino acid tryptophan, which is high in foods like turkey, dairy, and bread. If you’ve ever felt content and sleepy after eating a big Thanksgiving feast, you can thank tryptophan and serotonin.
What Does Serotonin Do?
Serotonin wears many hats when it comes to keeping your body in harmony. While we associate serotonin mostly with feeling satisfied, at ease, and happy, it also plays a major role in the body’s physiological functions. Sleep patterns, digestion, wound healing, bone health, blood clotting, and even libido are influenced by our levels of serotonin.
How Does Serotonin Affect Mood?
One of serotonin’s most significant roles is to help regulate mood. When serotonin levels are balanced, you’re more likely to feel calm, content, and emotionally stable. That’s why it’s often called the brain’s natural “feel good” chemical (now, sometimes referred to as the “rest and fulfillment” chemical). On the flip side, low levels of serotonin are associated with feelings of sadness, anxiety, and depression.
Serotonin and the Gut-Brain Axis
Your gut, often referred to as the “second brain,” is home to millions of nerve cells that form an intricate network called the enteric nervous system. This network operates independently but is also in constant communication with your brain via the vagus nerve and other pathways. This communication (also called the Gut-Brain Axis) goes both ways, meaning your gut can send signals to your brain, and your brain can influence gut functions.
What does this have to do with serotonin? About 90% of your circulating serotonin is actually produced in your gut – not your brain. Enterochromaffin cells in the gut convert tryptophan from the foods you eat into serotonin.
That’s why having a balanced and thriving microbiome is essential for maintaining healthy serotonin levels. When the gut is imbalanced or stressed by inflammation, dysbiosis, or poor digestion, this leads to poor serotonin production – and plummeting moods.
What Depletes Serotonin?
To maintain happy moods, good digestion, and regular sleep patterns, we need to produce enough serotonin. Unfortunately, several factors deplete our serotonin levels or slow down production.
Stress is one of the most common. When we are chronically stressed, our bodies release more cortisol, a hormone that competes with tryptophan for entry into the brain. This leads to less tryptophan being converted into serotonin.
Other factors like an inadequate diet and nutrient deficiencies are often at the root of low serotonin. Irregular sleep cycles and a lack of exposure to natural light also impact serotonin production, which may be linked to issues like Seasonal Affective Disorder.
Can You Have Too Much Serotonin?
While serotonin is essential for well-being, too much of a good thing can sometimes lead to problems. Serotonin syndrome is a rare but potentially serious condition that occurs when there’s too much serotonin in the brain. It can be triggered by certain medications or the combination of different drugs that affect serotonin levels. Symptoms of excess serotonin include confusion, agitation, rapid heartbeat, and muscle rigidity. If you are on medications that affect serotonin levels and experience these symptoms, contact your healthcare provider as soon as possible.
5 Ways Food Can Boost Your Serotonin
A healthy diet and a strong gut microbiome are essential for serotonin balance. These habits help you create more serotonin naturally:
1) Consume tryptophan-rich foods.
Tryptophan is turned into serotonin in the gut. So, eating more foods that are rich in tryptophan will help you build up your serotonin levels. Try to eat more foods that contain high levels of tryptophan, such as:
- Turkey
- Chicken
- Eggs
- Nuts and seeds
- Dairy products
2) Swap simple sugars for complex carbohydrates.
Eating complex carbohydrates triggers the release of insulin, which helps clear amino acids from the bloodstream – all except tryptophan. Clearing the other amino acids allows for more tryptophan to enter the brain, which may lead to increased serotonin production. Simple carbs also flood the system with sugar, which can increase inflammation in the gut and disturb a healthy microbiome. Skip white and processed grains and instead try more:
- Whole grains
- Gluten-free carbohydrates
- Beans and lentils
- Beets
- Sweet potatoes
- Parsnips
- Squash
3) Eat probiotic-rich foods.
A healthy gut means better serotonin production. Consuming probiotic-rich foods (yogurt, kimchi, sauerkraut) or taking a probiotic supplement like Ultrabiotic can help replenish the gut with good bacteria and promote effective serotonin production.
4) Include omega-3 fatty acids
Omega-3 fatty acids are healthy fats that are known to improve mood by making it easier for serotonin to reach the brain. They also play a role in reducing inflammation, which can affect serotonin production. Eat healthy fats like these daily:
- Fatty seafood (salmon, mackerel, herring, sardines, oysters)
- Flax seeds and chia seeds
- Walnuts and walnut oil
- Avocado and avocado oil
- Eggs
5) Stay Hydrated
Dehydration can quickly deteriorate your mood and cognitive function. Drinking enough water ensures tryptophan can be converted into serotonin, and the body can efficiently transport and process neurotransmitters as needed.
6 More Natural Ways to Boost Serotonin
Eating the right foods is crucial for maintaining healthy serotonin levels. But, there are other lifestyle habits that can also help:
1) Enjoy the sunshine.
Have you ever noticed that you tend to be more cheery in the spring and summer than the fall and winter? This could be due to changes in your exposure to natural light. Sunlight naturally stimulates the production of serotonin in the brain. By spending time outdoors, especially during the morning, you can regulate your internal clock (circadian rhythm) and support healthy serotonin levels. If you live somewhere that doesn’t get a lot of sunny days, consider investing in a sunlight simulator or “happy light” – just a few minutes in the morning can help you get similar benefits.
2) Boost your Vitamin D.
Adequate vitamin D levels are crucial for serotonin production, as they support the conversion of tryptophan into serotonin in the brain. Soaking up some sunlight will help, as well as incorporating vitamin D-rich foods into your diet. However, the safest and most efficient way to get enough vitamin D is through a high-quality vitamin D supplement like Aceva’s Active D.
3) Move for mood health.
Exercise has been proven to improve mood, partially because of its impact on serotonin levels. Studies show that physical activity increases the availability of tryptophan in the brain and enhances the sensitivity of serotonin receptors. Even moderate exercise has been shown to have positive effects on serotonin levels, so let’s get moving! Start with daily stretching and walking if you’re new to exercise, or consider taking your workout outside to get added benefits from the fresh air and sunshine.
4) Prioritize your sleep.
Poor sleep is one of the biggest culprits in serotonin depletion. But the good news is that getting regular, quality sleep can significantly improve your serotonin levels and balance your mood. Have trouble sleeping? Consider increasing your magnesium levels, or try these tips to get the rest you need.
5) Make meditation a daily habit.
Stress and high cortisol levels can sabotage your serotonin production. While completely eliminating stress may be impossible, mindfulness practices and meditation can help calm stress and keep your serotonin levels in balance.
6) Do a daily random act of kindness.
Doesn’t doing something good for others feel good? It’s not just in our heads! Positive social interactions encourage the release of oxytocin and dopamine, other “feel good” neurotransmitters. More oxytocin in the system may also indirectly support serotonin production, leaving us feeling kinder, calmer, and happier.
Get Personalized Support for Natural Serotonin Balance
If chronic stress, mood swings, anxiety, or depression have been interfering with your life, a serotonin imbalance could be part of the puzzle. But, before you jump straight into medications to change your serotonin balance, start with the natural, side-effect-free approach to happier days.
At AlignLife, we believe food is medicine. Our team of functional nutritionists is here to help you pinpoint the nutritional deficiencies that could be triggering your mental and physical health challenges, and then create a personalized functional diet and wellness plan to help you overcome them naturally.
Ready to feel your best? Schedule a visit at your local AlignLife today to start on the path to better days.
