How Can I Increase My Serotonin Production?

Serotonin is an essential neurotransmitter in the human brain. Neurotransmitters allow cells to send signals to one another. A lack of serotonin can contribute to sleep disorders, depression and addiction. Food intake, supplements and physical actions all affect serotonin production. By altering daily actions and diet, you can increase serotonin production.

Instructions

• 1

  Rest. A lack of sleep disrupts the brain from producing enough serotonin and can wreak havoc on hormone production, according to NaturalNews.com. Start a winding down activity and dimming lights an hour before you plan to go to sleep, keeping in mind that most people require at least seven hours of sleep at night to properly rejuvenate and prepare for the next day.

• 2

  Walk, run, dance or bench press blues away. Regular exercise is an easy way to manipulate neurotransmitters and produce higher serotonin levels. For best feel-good results, try to exercise at least 30 minutes, three to five days a week. Switch up cardio with resistance training for optimal results.

• 3

  Consume quality nutrients. Serotonin production is dependent on quality nutrients. Balance your meals with protein and carbohydrates and avoid highly processed or refined foods.

• 4

  Eat enough healthy fats. Healthy fats such as flax seed and olive oils are essential for neurotransmitter production. Butter and coconut oil also help facilitate the use of essential fatty acids, and are ideal to encourage serotonin creation.

• 5

  Supplement your diet with vitamin B, calcium and magnesium. Vitamin B is used rapidly in times of stress, so a daily complex pill ensures you're providing yourself with enough for maximum brain chemical function. Calcium and magnesium are precursors of serotonin construction, so supplementing your diet with a daily intake of the two is beneficial. You can also try a supplement like 5-hydroxy-L-tryptophan, an over-the-counter supplement available in most health food and vitamin stores, that claims to naturally boost serotonin levels. St. John's Wort is also a supplement that can increase serotonin levels.

• 6

  Talk to your doctor about prescription medications that can increase serotonin levels. Selective serotonin reuptake inhibitors (SSRIs) such as Zoloft or Prozac can increase serotonin levels in the brain.

• 7

  Get some sun. Sunlight naturally stimulates production of serotonin, so allowing yourself to bask in natural light will boost mood and energy levels.