Natural Ways to Boost Serotonin (and your Mood)

“The purpose of our lives is to be happy.”

The Dalai Lama – Buddhist monk and spiritual leader of the Tibetan people – points out the simple and universal truth that all of us naturally gravitate towards happiness. We’re on a constant search for that joie de vivre – or “joy of living” – in our day-to-day, whether it be a joy found in love, companionship, work, or hobby. Then, there are countless motivational or “self-help” books published on the topic of positive thinking and finding happiness within.

But, what about those cloudy days when we don’t feel very joyful? What’s happening in our mind and body that’s affecting our mood?

Serotonin, the "happy hormone"

Our brain is a complex organ, utilizing neurotransmitters (chemical messengers) to relay signals from one area of the brain to another. Serotonin is one such neurotransmitter. Most bodily functions are influenced by serotonin, including: mood, appetite, sleep, memory and learning, temperature regulation, blood clotting, sexual desire and function, and some social behavior. It’s sometimes called the “happy chemical” (or “happy hormone”) since it plays such a large role in our sense of well-being and happiness. Imbalances in the normal levels of these neurotransmitters have been linked to depression.

Antidepressant medications are believed to work by bringing neurotransmitters, like serotonin, back into balance. SSRI (selective serotonin reuptake inhibitor) drugs, such as fluoxetine (Prozac) citalopram (Celexa), are commonly prescribed for depression – though it’s also been recommended for anxiety, obsessive-compulsive disorder, eating disorders, migraines, PMS (premenstrual syndrome), and Parkinson’s disease.

For many, the side effects of SSRIs (insomnia, stomach upset, joint and muscle pain, and decreased sexual desire and performance) outweigh the potential good that they may do. Some would rather try and manage their health concerns using alternative therapies first. The following are some natural ways of boosting the body’s own serotonin levels:

1. Avoid the “fast track” to happiness

Simple carbohydrates (think of that chocolate bar or processed baked item you may be craving) give you an instant lift because they trigger the release of serotonin. But they don’t actually stimulate the ongoing production of serotonin, which is what you want. Eat a meal that is high in slowly digested (complex) carbs, such as oatmeal, whole grains, nuts, vegetables, and legumes. Stay away from highly refined and processed foods like white bread, muffins, bagels, candies, and sugary low-fiber cereals.

2. Eat balanced meals and snacks

Proteins contain tryptophan, an amino acid that converts to serotonin in the brain. Tryptophan actually works best when consumed in conjunction with a small amount of complex carbs. Good sources of tryptophan include: turkey (this is why we feel so content and sleepy after Thanksgiving dinner!), fish, chicken, cottage cheese, nuts, cheese, eggs, and beans.

3. Don’t forget the (good) fat!

Hormonal processes, including mood regulation, require essential fatty acids. Eat a clean source of fatty fish a few times a week (think “SMASH”: wild-caught salmon, mackerel, anchovy, smelt, herring) and bake/broil/steam (NOT fried). Other great sources of good fat include: avocados, nuts and seeds, flaxseed, and vegetable oils (coconut, walnut, avocado, almond, flax, and extra-virgin olive). Avoid partially hydrogenated and hydrogenated oils, also known as trans-fats.

*Naturopathic Tip* It can be difficult to consume a high-quality fish three times a week, so consider adding it in supplement form. A fish oil supplement has the benefits of high essential fatty acid concentration, extra vitamin D, and strict quality assurance.

4. BE the “B Vitamin”

Vitamin B6 is needed for the manufacture of serotonin and other amino acid neurotransmitters. Foods rich in B6 include whole grains, sunflower seeds, walnuts, legumes, Brussels sprouts, cauliflower, brown rice, hazelnuts, bananas and avocados. Vitamin B6 is depleted by dyes (such as FD&C Yellow No. 5, found in many processed foods), certain drugs (antibiotics), oral contraceptives, alcohol, and excessive protein consumption.

Vitamin B12 and folic acid work together to help with serotonin production. The richest sources of B12 are liver, kidney, eggs, fish, cheese, and meat. Vegetarians and vegans are encouraged to supplement their diets with a B12 product. Folic acid is found in green leafy vegetables, whole grains, legumes, asparagus, broccoli, and cabbage. Estrogens, alcohol, chemotherapy drugs, and certain other drugs can inhibit folic acid absorption and function, so be mindful of getting enough folic acid, whether through food or supplement form.

*Naturopathic Tip* There are a lot of supplements out there, and it can be confusing when figuring out which form and dosage is appropriate for your needs. Most vitamins have a more bioavailable form that is better absorbed and utilized by the body. Look for P5P (pyridoxal-5-phosphate – active B6), methylcobalamin (active B12), and 5-MTHF (5-methyltetrahydrofolate – active folic acid). Individual dosage should be discussed with your Naturopathic Doctor.

5. Maintain healthy gut function

The digestive tract manufactures and stores about 90% of the body’s serotonin! (The remainder can be found in the brain and blood platelets.) This tells us that gut health is absolutely paramount to the proper regulation of serotonin production and, in turn, our overall mental state. In the majority of health conditions related to abnormal or insufficient serotonin action, re-balancing the digestive system should be a fundamental part of the treatment plan. Get plenty of fiber with whole grains, vegetables, and fruit in your diet. Take the time to chew food thoroughly to aid in digestion. If your GUT isn’t happy, then YOU aren’t happy.

*Naturopathic Note* It can help to identify food sensitivities and reduce your consumption of processed foods. See your Naturopathic Doctor to test for possible food sensitivities, dysbiosis, hypoacidity, and Candida overgrowth.

6. Exercise!

Exercise is a natural stimulator of many important mood hormones, including serotonin. Don’t think of exercise as a chore to lose weight or prevent heart disease “someday”. Just 15 – 20 minutes of physical activity every day will naturally release these feel-good hormones that are so vital to feeling happy and calm. Daily exercise increases serotonin, relieves stress, and aids in digestion. People with low serotonin find themselves too fatigued to exercise, which leads to lower serotonin, and becomes an on-going cycle. Remember that regular physical activity will actually give you more energy. Plus, good nutrition from a clean diet will help maintain the energy levels to exercise.

7. Let go of that stress

Prolonged physical or emotional stress produces adrenaline and cortisol, which interfere with the body’s use of serotonin. It’s very common in today’s modern world to try to fit an overwhelming amount of work and errands into a day or week (with a lack of self-care time), creating chronic stress. Shifting your lifestyle and adding more relaxation into your week can make a huge difference. Exercise (especially aerobic), meditation, deep breathing, and journaling are all effective stress-management tools. Start incorporating them into your life today!

8. Avoid the stimulant cycle

Caffeine, sugar, alcohol, repeat. Many of us get trapped in this stimulant cycle. These substances temporarily give you a lift, but in reality, will deplete and blunt valuable hormone levels in the long run. If you can’t live without the caffeine, try to limit your intake to one or two cups a day at the most. It’s best to avoid refined sugars and alcohol completely.

9. Sleep right

Both the length and quality of our sleep cycles are important. Serotonin levels are replenished during our sleeping hours. Most adults need seven to nine hours of solid sleep per night, and children and teens require even more, to function at their best. To get a better night’s sleep, eat your largest meals earlier in the day, and eat lightly at dinner (there’s a saying: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”). We can’t enter restorative sleep when our body is busy digesting a heavy meal at night.

10. Have fun in the sun!

As fall and winter set in, seasonal affective disorder (SAD) is common. Decreased light levels contribute to a reduction in serotonin. Get outside as much as possible by taking a 20-minute walk in the morning or at lunchtime, if the weather allows. Serotonin also converts to melatonin for a great night’s sleep. Try changing the lights in your home and office to full-spectrum bulbs, and opening blinds to allow daylight in.Sunlight therapies have been shown in studies to function in the same way as Prozac (and without the unwanted side-effects!).

11. Boost other hormones

Oxytocin is another feel-good hormone often called the “cuddle hormone”. Oxytocin is released when we experience love, trust, and comfort. It can have an even more powerful effect than serotonin! If you need a lift, remember the power of simply spending time with your significant other, family members, and friends.

Keep in mind that, as with any health condition, regulating your mood is an ongoing journey. Therefore, you will have your “ups” and “downs” on this rollercoaster of life. Don’t get stuck on recalling the setbacks, but rather focus on lifting yourself up and continuing on your own road to ultimate health. Happiness is more a lifestyle than a single state of mood.

*Naturopathic Note* Always speak with a health care provider if you’re experiencing changes in emotional state that’s affecting day-to-day function – at school, work, or home – which can be a sign of a developing mood affective disorder. It’s important to seek professional help to get the appropriate support that you need to weather this storm.