Ways to Increase Serotonin

Serotonin is a neurotransmitter that appears to play a role in mood, cognitive functioning, sleep and appetite. Decreased availability of serotonin in the brain is a key factor in depression. Prescription medications have been shown to increase serotonin levels, but changes in nutrition and lifestyle also may be effective.

Go Outside

• Perhaps you've experienced that springtime burst of energy that comes before the summer heat sends you running from air-conditioned house to air-conditioned car. While there are probably a number of factors behind those good feelings, it is clear that exposure to sunlight increases serotonin levels, which makes us feel happier and more energetic. Even dermatologists now are recommending at least some time in the sun without sunscreen, according to a 2005 article in Environmental Nutrition. Recommended exposure is about five to 10 minutes, two to three days a week with arms, legs and face exposed.

Pet the Dog

• Petting a dog for just 15 minutes may help boost serotonin levels, according to a University of Missouri-Columbia study reported in Health. Other forms of physical contact may provide similar benefits. Try treating yourself to a massage or pedicure.

Indulge in Carbohydrates

• Serotonin is synthesized from the amino acid tryptophan, which is found in high-protein foods. A high-protein meal, however, does not result in a serotonin boost in the brain, according to Psychology Today. This is because a high-protein meal contains several amino acids, all of which compete for access to the brain. A high-carbohydrate meal, however, triggers an insulin reaction that sweeps away all the amino acids in the bloodstream--except for tryptophan. Without the competition of other amino acids, a greater amount of tryptophan makes its way to the brain, which means more serotonin can be produced. For this reaction to occur, however, protein must comprise no more than 5 percent of the meal. Tryptophan is also available in supplement form. For best results, take the pill on an empty stomach to avoid competition with other amino acids.

Eat More Fish

• Omega-3 fatty acids have been shown to increase the availability of serotonin in the brain. Women who consumed an average of 1 gram of omega-3 fatty acids each day suffered from depression at half the rate of women who consumed none of these fatty acids, according to U.S. News & World Report. Consuming 1 gram of fatty acids per day is equivalent to eating two to three servings of fish each week. Salmon, mackerel, herring, walnuts, flax meal and tofu are all excellent sources of omega-3 fatty acids. Fish oil and flax seed supplements are also widely available.