To increase serotonin naturally, consider the following evidence-based methods:

1. Adjust Your Diet

• Eat foods rich in tryptophan, an amino acid your brain converts into serotonin. Good sources include turkey, salmon, tofu, eggs, cheese, nuts, and seeds

• Combine tryptophan-rich foods with carbohydrates (e.g., whole grains, fruits) to help more tryptophan cross the blood-brain barrier and boost serotonin production

• Include probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi to support gut health, as about 95% of serotonin is produced in the gut

2. Get More Exercise

• Aerobic exercise such as brisk walking, jogging, swimming, biking, dancing, or light hiking increases tryptophan availability and serotonin release, improving mood and mental health

3. Increase Exposure to Bright Light and Sunlight

• Spend at least 10 to 15 minutes outdoors daily to stimulate serotonin production through light exposure

• If outdoor sunlight is limited, use a light therapy box, especially in winter or for seasonal affective disorder, but consult a healthcare professional if you have bipolar disorder

4. Other Lifestyle Tips

• Engage in activities like massage therapy and spending time in nature (forest therapy) which have been shown to increase serotonin levels

• Maintain good hydration and steady energy intake with whole grains and healthy snacks to support overall brain function and mood

By combining these dietary, physical, and lifestyle approaches, you can naturally enhance your serotonin levels and promote better mood and well- being.