7 natural ways to boost the brain's serotonin levels

Serotonin is an essential brain chemical messenger, which controls mood regulation, sleep patterns and facilitates memory function and appetite control. As the "feel-good" neurotransmitter, serotonin helps produce feelings of happiness and calmness in the body. The brain benefits from proper serotonin levels, because they contribute to mental health and emotional stability. Medical treatments for serotonin imbalance exist, yet people can increase their brain serotonin levels naturally through safe and effective methods as well. Here are 7 natural ways to boost the brain's serotonin levels...

Serotonin can't be obtained from food directly, because the brain transforms the amino acid tryptophan from protein-rich foods into this compound. The brain absorbs tryptophan through the blood-brain barrier to produce serotonin as a final product. Tryptophan exists abundantly in food items such as turkey, salmon, eggs, cheese, tofu, nuts and seeds. The combination of these foods with carbohydrates, enables more tryptophan to pass through the brain and stimulate serotonin production. The natural process of increasing serotonin production takes place, through eating snacks made from whole-wheat bread with turkey or oatmeal with nuts.

Exercise represents an easy approach to boost serotonin levels in the brain. Physical exercises like running, swimming and cycling, produce tryptophan blood release and decrease other amino acids in the bloodstream. The brain creates optimal conditions for serotonin synthesis during this time. Exercise produces better mood responses, by generating endorphins alongside other "feel-good" chemicals. The practice of moderate aerobic exercise for at least 30 minutes throughout seven days of the week, will help you maintain healthy serotonin while improving your overall wellbeing.

Light exposure from natural sources affects serotonin levels, because our mood typically suffers for the worse, when sunlight becomes scarce during winter months. Daily exposure to sunlight outside for 10 to 15 minutes, helps boost brain serotonin levels by triggering receptors in the skin and brain. When sunlight availability becomes scarce, people can safely use light therapy boxes to achieve the same result. Exposure to nature through green spaces, as well as time spent outdoors leads to higher serotonin production which enhances mood quality. Sunlight helps the body maintain its internal clock which affects serotonin levels indirectly.

The human gut serves as the main production site for serotonin, where probiotics together with good gut bacteria, play essential roles. These beneficial gut bacteria work together to create compounds essential for serotonin development. Probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi, miso and kombucha, support gut microbiome health and potentially increase serotonin levels naturally. The maintenance of digestive health leads to better nutrient absorption, which supports neurotransmitter production, and reduces symptoms related to low serotonin levels.

The practice of mindfulness meditation together with relaxation techniques, works to increase serotonin by calming the brain chemistry and decreasing stress levels. Meditation generates an increase in serotonin while stress reduction occurs, because the nervous system becomes calm and the brain develops positive activity patterns. Short daily sessions of deep breathing practice together with guided meditation, will enhance the body's serotonin-based mood control mechanisms. This organic method of brain equilibrium enables emotional balance and peacefulness to develop throughout time.

Sleep and serotonin exist in a dual interdependent relationship. The brain uses serotonin to control sleep patterns, and receiving sufficient sleep maintains healthy serotonin levels. Insufficient or disrupted sleep patterns create serotonin deficiency which negatively impacts both mood and brain functionality. Establish a consistent sleep schedule by setting firm bedtime and wake-up hours and eliminate pre-sleep screen use, while building a peaceful sleep environment. Your brain will naturally restore serotonin levels while you sleep through these practices, which promote better mental health.

Brain serotonin and other positive neurotransmitters rise when people participate in social interactions, and laugh together. Social contact with friends and family members along with group engagement creates emotional support that decreases anxiety and produces happiness. The physical act of laughter enables both serotonin and endorphin release, to rapidly enhance mood. Devote time to activities that bring you joy with other people, while developing strong relationships. The brain chemistry receives a natural increase through social bonding, which sustains both healthy serotonin levels and emotional resilience.

References

How to Increase Serotonin Without Medication, Healthline, 2019.

https://www.healthline.com/health/how-to-increase-serotonin

How to Increase Serotonin Levels Naturally and Quickly, Verywell Health, 2022.

https://www.verywellhealth.com/how-to-increase-serotonin-food-pills-natural-tips-5209264

6 Foods That Could Boost Your Serotonin Levels, Healthline, 2018.

https://www.healthline.com/health/healthy-sleep/foods-that-could-boost-your-serotonin

8 Foods That Boost Serotonin Naturally, Medical News Today, 2024.

https://www.medicalnewstoday.com/articles/322416

How to Increase Serotonin Levels in Brain?, YouTube, 2022.

https://www.youtube.com/watch?v=Hy5sX2SFwy4

Serotonin: What Is It, Function & Levels, Cleveland Clinic, 2025.

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How to increase serotonin in the human brain without drugs, PMC, 2006.

https://pmc.ncbi.nlm.nih.gov/articles/PMC2077351/

Disclaimer: This article is informational only and not a substitute for medical advice