How to Boost Serotonin

Serotonin is a neurotransmitter in the brain that helps regulate your body's ability to sleep, resist pain and feel good. Low serotonin levels contribute to depression, anxiety and anger. Although scientists are still working to completely understand serotonin's functions, it is known that certain medicines, exercise and the right foods can increase your levels.

Instructions

• 1

  Ask your doctor if antidepressants are right for you. SSRIs (selective serotonin re-uptake inhibitors) such as Prozac and Zoloft are the most commonly prescribed antidepressants. They prevent the re-absorption of serotonin in your brain, helping to improve your emotional state.

• 2

  Exercise regularly. Studies show that regular exercise, especially in pleasant conditions such as during a sunny day, helps boost serotonin levels and improve mood. It also helps you feel more energetic, which in turn encourages you to continue exercising.

• 3

  Eat foods high in tryptophan, which facilitates the production of serotonin. These foods include turkey, pumpkin seeds, chicken, cottage cheese, fish, eggs and beans. Nutritionists at Body Ecology Diet recommend against combining the foods with carbohydrates such as bread and pasta, which may actually detract from the body's ability to produce serotonin.

• 4

  Take vitamins and supplements. B vitamins are very important for producing serotonin, especially when they work in concert with each other. Look for a B-complex vitamin and take it every day. Calcium and magnesium also play a big role in serotonin production. You can get plenty of both by eating a lot of nuts and dairy products.

• 5

  Get a regular amount of sleep every night. Eight hours of quality sleep aids the body's ability to reproduce certain vital hormones, as well as melatonin, which is the nocturnal equivalent of serotonin. If your sleep is troubled or curtailed, it interferes with that process. Go to sleep at the same time every night and get up at the same time each morning. That will get you in the habit and sleep more soundly.