Serotonin is a chemical messenger that influences multiple functions of the body and the brain. One theory is that serotonin works to control anxiety and stress. Low serotonin is one of the causes that can lead to depression, but people can take measures to increase their serotonin levels.
Serotonin is normally produced by the body, although there are several ways to improve its production.
In people who do not have depression, it is not clear whether increasing serotonin would be helpful. However, some may find that treating serotonin deficits may help.
Make changes to your diet
Depending on what you eat, you might be repopulating or depleting serotonin in your brain. Nutritional deficiencies may lead directly to issues with serotonin replenishment. And we now have real evidence to back up what's common sense: eating healthy doesn't only benefit the body, but it also benefits the brain.
The Mediterranean diet is highly helpful to improve happiness because omega-3 fats, vitamin B12, zinc, magnesium, and iron improve brain health while lowering inflammation.
Get good sleep all the time
People who are stressed or have other mental health issues are either not sleeping enough or sleeping too much, and this may affect the body's capacity to use or make serotonin. One research in rats showed that chronic sleep deprivation could affect brain serotonin receptors, making them less receptive to the positive effects of serotonin. Try to have a full night's sleep between seven and eight hours.
Take a stroll in the sunshine
One way to get enough vitamin D is to spend more time outdoors, which is why many people seem to experience a decrease in mood during the winter months. If you're feeling sad, consider making afternoon walks and prioritize the amount of vitamin D you're getting, which in turn will help improve your serotonin levels.
Take action to alleviate stress
Stress is a persistent inflammatory disease, both in the brain and in the body. It can indirectly cause damage to the neurons that generate serotonin or other areas of the brain that are involved and to the serotonin pathways that make the mechanism function less efficiently.
In other words, stress induces inflammation, which is bad news for the brain. Prioritizing self-care, meditation, and other stress-reduction strategies could go a long way toward better health, including higher serotonin levels.
Take a supplement with vitamin D
Multiple studies have related vitamin D deficits to mental health conditions; they indicate that vitamin D (along with omega-3 fatty acids) helps promote the development of serotonin. Speak to your doctor on whether a vitamin D supplement is worth considering.
