How to Elevate Serotonin Naturally

If you suffer from depression, insomnia or anxiety, you may have low levels of serotonin -- a neurotransmitter in the brain that influences mood, sleep patterns and appetite. A normal to high balance of serotonin promotes a good mood, healthy appetite, relaxation and a good night's sleep; while low levels result in the opposite. While certain medications, such as Prozac, can increase serotonin levels and may be recommended for severe cases of depression, you can naturally elevate serotonin levels and give your mood a boost with a few changes and additions to your lifestyle and diet.

Things You'll Need

• Tryptophan
• Magnesium
• Calcium
• B vitamins
• Healthy fats

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Instructions

• 1

  Exercise regularly, performing a good balance of moderate cardiovascular activity and strength training -- for 30 to 60 minutes -- three to five days a week. A natural anti-depressant, exercise significantly increases levels of serotonin and other neurotransmitters, such as endorphins and dopamine, that influence mood.

• 2

  Get at least seven hours of sleep each night, as little or no sleep reduces the serotonin production that occurs during sleep. To make sure you get quality sleep, avoid exercise and stimulants, such as caffeine, a few hours before bedtime and turn off the TV and computer and dim the lights one hour before bedtime.

• 3

  Eat foods that are high in tryptophan, an amino acid that helps your body produce serotonin. You can only get tryptophan from your diet, as your body does not produce it naturally. Foods containing tryptophan include red meat, chicken, turkey, tofu, eggs, tuna and other fish -- nuts, seeds, peanut butter, soybeans and soy products -- as well as bananas and cheese, milk and other dairy products.

• 4

  Take vitamin B supplements and eat foods rich in vitamin B, such as whole grains, green vegetables and dairy products. B vitamins not only provide energy, but elevate serotonin levels. Vitamin B6 in particular, is essential for tryptophan's ability to increase serotonin.

• 5

  Take calcium and magnesium supplements or include more calcium- and magnesium-rich foods in your diet, such as dairy products and nuts. Both calcium and magnesium help your body produce serotonin; while magnesium increases energy levels.

• 6

  Add essential fatty acids, or healthy fats to your diet. Healthy fats are essential for effective brain functioning, in addition to hormone and neurotransmitter production. Good sources of healthy fats include butter, avocados, nuts and seeds and flax seed, olive and coconut oils.

• 7

  Avoid or limit your intake of stimulants and other chemicals, such as sugar, caffeine, alcohol and artificial sweeteners -- and avoid smoking. Stimulants may provide a quick mood boost, but the temporary effect can result in unbalanced serotonin levels with frequent stimulant consumption.

• 8

  Head outside to soak up the sun, for at least 30 minutes a day. Sunlight stimulates serotonin production and increases energy levels, by decreasing your body's production of sleep-inducing melatonin, a nighttime version of serotonin.