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Do you struggle with low levels of serotonin? How do you know? 

Well, as winter approaches, if you start thinking about how to maintain your mental health and keep your mood up, then serotonin may be an issue for you. 

Seasonal Affective Disorder (SAD) and the “winter blues,” its milder cousin, are growing concerns for about 15% of Canadians. Plus, many more people deal with various mood disorders regularly. Nearly 21 million American adults struggle with mood disorders annually. Some of the most common mood disorders are manic depression and bipolar disorder.

While some of these conditions do best when treated with medications, others can be attributed to low serotonin levels in the body. If you think your serotonin levels are low, you’re in luck - there are a number of natural ways to increase your serotonin levels. 

Seeking out the help of a holistic medical professional is a great way to figure out how to increase serotonin without the use of drugs.

Read on to discover what serotonin is, how it affects us, and what may happen if we don’t have enough. In addition, we'll also discuss some things you should consider when trying to increase your serotonin levels naturally.

What is serotonin?

Before considering if your serotonin levels may be low or how to boost levels, it’s worth considering what serotonin is in the first place.

Serotonin is one of the neurotransmitters involved in mental health. 

It is essential for our memory, stress response, and processing of emotions. It’s often referred to as the “Happy Hormone” due to its role in promoting positive feelings and prosocial behaviour. 

In addition to elevating our mood, serotonin can also help us sleep well by regulating our circadian rhythm. As the sun goes down each evening, serotonin is naturally converted into melatonin in our bodies. You may have heard about melatonin as a supplement people use to help them sleep when their body doesn’t produce enough. However, it’s common to lack melatonin if there is not enough serotonin present in the first place. 

But serotonin does more than boost mood and aid in sleep. 

It also helps regulate our appetite, enables us to learn more quickly, and helps us consolidate new memories.

If serotonin levels are too low, we might:

Feel low or have a depressed mood

• Feel anxious

• Become irritable or anger easily

• Have sleep issues or feel constantly fatigued

• Feel impulsive

• Have a decreased appetite

• Experience nausea or digestive issues

• Crave sweets or simple sugars

So, if you get a little down over the winter months, find yourself craving sugars or carbohydrates, are tired all the time, and simply feel “blah,” then you may want to consider low serotonin levels as a potential cause.

Eating Animal Proteins Can Be Helpful

Some people think that the concept of improving one’s mental health and “feeling better” is unattainable, but this is not the case. Feeling better will require you to increase the production of serotonin levels in your body.

Did you realize that your body uses an amino acid named tryptophan as a precursor during the production of serotonin? So one of the best ways to increase the level of this amino acid in your body is by ingesting more proteins - especially quality animal proteins.

Eating quality foods like pasture-raised chicken, turkey, eggs, and wild-caught fish can help you get your daily dose of tryptophan. Whey and egg protein have also been shown to increase the availability of tryptophan in the human brain.

Get More Natural Sunlight

Have you ever wondered why rates of depression spike during the cold and dark months of winter? This increased incidence of depression can be attributed, in part, to a lack of sunlight during this time of year. Why? Because serotonin synthesis, or creation, is usually triggered by things like sunlight. 

Spending a bit of time in the bright sunlight can increase serotonin production substantially.

Studies also show that exposure to sunlight increases cognitive function in people who struggle with depression. Even if the weather outside is a bit cloudy, you can still reap some benefits from spending some time outdoors. Cloudy days will provide you with more sun exposure than you think and far more exposure than sitting inside will.

Alternatively, you can seek out a lamp or fluorescent lightbox for your home that provides bright light from balanced spectrum fluorescent tubes. This type of light simulates the same kind of light received from the sun. It can make a significant difference for people with Seasonal Affective Disorder or those who tend to become depressed during the winter months.

Supplement with Vitamin D

Supplementing with Vitamin D goes along with the suggestion of spending more time outside. 

Sunlight activates the production of vitamin D. In turn, Vitamin D activates the production of serotonin. Supplementing with vitamin D3 can ensure enough of it is present to create serotonin and help us maintain stable moods.

Exercise Can Also Help With Low Serotonin Levels

Sitting on the couch day in and day out can do a number on your body. Not only will this slothful lifestyle cause health problems, it can also cause your serotonin levels to bottom out.

The best way to shake this sedentary lifestyle is by starting to exercise. Getting in a good deal of cardio exercise on a daily basis is good for things like your heart health and the production of serotonin. 

Anything that is good for your heart is also good for your brain!

In the beginning stages of your exercise journey, you’d do best to take it easy. However, as you get more time under your belt and start increasing strength and stamina, you should focus on ramping up your training intensity. Pushing your body during these workouts can be extremely beneficial.

Avoid Zero Carb Diets

One of the biggest trends in the world of eating today is low- or no-carb diets. 

For years, people have been using the power of the ketogenic diet to lose weight. In addition, many people find no- or low-carb diets beneficial in other ways. However, if you struggle with low serotonin levels, a no-carb diet may do more harm than good!

The insulin spikes that occur when eating carbs help to move amino acids into the blood. This spike will also increase tryptophan levels, which is essential when creating more serotonin in the body. 

In addition, carbs (or sugars) are required to move tryptophan past the blood-brain barrier into the brain, where it can be converted into serotonin.

So if you struggle with depression and are currently on a no-carb diet, now may be the time to fix this issue. Once you iron out your serotonin issues, you can always go back on this type of diet if you wish.

Drink More Coffee

Who doesn't love a good cup of coffee in the morning? Not only can this daily burst of caffeine raise energy levels, but it can also actually improve brain health and boost serotonin production, as well.

If you are looking to get the maximum health benefits of the coffee you drink, avoid adding sugar or artificial sweeteners to it. While it may not taste as great, you can avoid the adverse effects that sweeteners have been known to produce.

Some people think that other forms of caffeine, like energy drinks and pills, can produce the same positive effects, but this is not the case. These drinks and tablets are often filled with other chemicals that can harm the human body and negatively affect your mental health.

Use Your Sense of Smell to Unleash Serotonin 

For years, people have used essential oils for a variety of different purposes. Oftentimes, these oils are used in a diffuser designed to unlock their fragrance.

Using oils like lemon or even lavender can be helpful when trying to increase serotonin production in the body. Sense of smell can be used when trying to prompt your brain to release both dopamine and serotonin.

Try Putting More Turmeric in Your Diet

Having a bowl of curry is something most people enjoy. The turmeric found in this dish can be used as an anti-depressant in small doses. Turmeric increases serotonin levels and can help you with severe mood swings.

This spice is relatively inexpensive, readily available, and very versatile as it can be added to a number of dishes. Getting adventurous with the spices you use during meal prep can actually benefit your mental well-being.

Turmeric also has the added benefit of reducing brain inflammation and is an important component of neuronutrition.

Be Grateful

It’s always good practice to focus on the positives in your life. And now, the research exists to back this up. 

All thoughts release chemicals in the brain. Negative thoughts tend to produce damaging chemicals that lead to more negative thoughts. Positive thoughts, on the other hand, release positive chemicals in the brain like serotonin. So expressing gratitude about the good in your life or simply thinking about something that makes you feel good can help increase serotonin in your brain.

Need More Information on How to Increase Serotonin?

Serotonin levels can play a significant role in how we feel and act each day. If levels are low, our mood will likely be, as well. Luckily, there are several safe and natural ways to boost serotonin levels in order to beat the winter blues and elevate your mood naturally!

But before trying any of the suggestions in this article, be sure to consult with a mental health professional. They can advise you on how to increase serotonin levels in a safe and effective way. 

Looking for more information on how to improve your brain function? If so, check out our article on brain exercises designed to keep your mind sharp. 

You can also contact me if you need more help or support. And, as always, I’d love to hear what you think. Comment below with ways you stay happi during the winter months. I look forward to hearing from you!

[Medical Disclaimer]

All information contained in this document is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent health problems. For all serious health issues, please contact a medical or nutrition practitioner. The information provided is based on the best knowledge of the author at the time of writing, and we do not assume liability for the information, be it direct or indirect, consequential, special exemplary, or other damages. In all circumstances, it is always wise to consult your physician before changing your diet, taking supplements, or starting any exercise or health program.