how to increase serotonin without medication

Adjust your diet 

You can’t directly get serotonin from food, but you can get tryptophan, an amino acid converted to serotonin  in your brain. 

Get more exercise 

Exercising triggers the release of tryptophan into your blood. It can also decrease the number of other amino acids.  

Bring in the bright light 

Research suggests that serotonin tends to be lower after winter and higher in summer and fall. 

Take certain supplements 

Some dietary supplements may help the production and release of serotonin by increasing tryptophan. 

Try massage therapy 

Massage therapy may increase your levels of serotonin and dopamine, another mood-related neurotransmitter. 

Try mood induction 

Too little serotonin can negatively affect your mood, but could a good mood help increase serotonin levels? Older 2007 research suggests that yes.

Manage emotions and stress levels 

Research suggests that chronic stress can lead to low serotonin levels and other health issues.  

Socialize with loved ones 

Socializing is imperative for many aspects of wellness. 

Help others 

Helping others feels good for a reason: Research has shown that kindness can increase serotonin as well as oxytocin and dopamine. 

Laugh more 

People say laughter is the best medicine. Laughter lowers stress chemicals like cortisol, which reduces the stress response, according to a 2021 Trusted Source assessment.

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