5 Serotonin Supplements to Boost Mood and Mental Well-Being

Nutrition & Recipes
Written By Taylor Hartman
Serotonin Supplements to Boosting the Mood and Mental Well-Being

What Is Serotonin and Why Does It Matter?

Serotonin is known as the “feel-good” neurotransmitter. It plays an important role in the central nervous system by helping to regulate:

  • Emotions: Keeps your mood stable and reduces feelings of depression and anxiety.

  • Sleep: Manages your sleep cycles for restful sleep.

  • Cognitive Functions: Helps with memory, learning, and making decisions.

Importance of Serotonin Levels

Having healthy levels of serotonin is crucial for mental health. Low serotonin can lead to:

  • Depression

  • Anxiety

  • Seasonal Affective Disorder (SAD)

Factors Influencing Serotonin Levels

While genetics affect serotonin levels, research suggests that your lifestyle choices are just as important. Key factors include:

  • Dietary Supplements: Some supplements can help increase serotonin production.

  • Regular Exercise: Physical activity naturally boosts serotonin levels.

  • Sunlight Exposure: Enough sunlight helps your body make more serotonin.

Why It Matters

Keeping your serotonin levels balanced can greatly improve your mental health. By considering both your genetics and daily habits, you can take active steps to support your emotions and thinking.

Key Functions of Serotonin

  • Mood Regulation: Keeps your emotions stable and improves your mood, reducing symptoms of depression and anxiety.

  • Sleep Regulation: Manages sleep cycles, promoting restful sleep.

  • Digestion: Helps with bowel movements and supports healthy digestion.

  • Bone Health: Strengthens your bones and increases bone density.

  • Blood Clotting: Prevents excessive bleeding.

  • Libido: Affects your sexual desire and function.

Signs of Low Serotonin Levels

Low serotonin can show symptoms similar to affect disorders like depression and anxiety. Common signs include:

  • Mood Swings or Irritability

  • Feelings of Hopelessness or Emptiness

  • Fatigue and Lack of Motivation

  • Changes in Appetite (increase or decrease)

  • Irregular Sleep Patterns or Insomnia

  • Increased Anxiety or Overthinking

Poor nutrition, lack of exercise, and not enough sunlight can lower serotonin levels. Recognizing these symptoms is the first step to naturally increase serotonin levels.

5 Supplements That Affect Serotonin Levels

1. Mood Support + 5-HTP

5-HTP (5-Hydroxytryptophan) is a direct precursor to serotonin, helping its production in the brain. Benefits include:

  • Improve Mood: Raises serotonin levels to ease depression.

  • Reduce Anxiety: Promotes relaxation and calmness.

  • Enhance Sleep Patterns: Helps regulate the sleep-wake cycle for better rest.

Often combined with B vitamins, folate, and magnesium, this dietary supplement supports the central nervous system. Studies suggest it may also help with metabolic disorders like diabetes (Maffei, 2020).

2. Omega-3 Fatty Acids

Omega-3 fatty acids are essential for brain health and play a big role in serotonin production. They:

  • Support Brain Health: Improve thinking and mental clarity.

  • Regulate Mood: Help reduce symptoms of depression and anxiety.

  • Facilitate Serotonin Synthesis: Cross the blood-brain barrier to help serotonin work better (Patrick & Ames, 2015).

For best results, combine Omega-3s with a balanced diet and a healthy lifestyle.

3. Vitamin D3 K2

Vitamin D3 activates tryptophan, an amino acid vital for serotonin production. Benefits include:

  • Stabilizing Mood: Keeps serotonin levels healthy, preventing mood swings.

  • Boosting Mental Health: Helps prevent serotonin deficiency.

  • Enhancing Bone Health: Vitamin K2 works with D3 to support bones and heart health.

People with limited sun exposure may benefit from Vitamin D3 supplements to keep serotonin levels balanced.

4. Tranquil Mood + Inositol

Inositol makes serotonin receptors more sensitive, improving serotonin function in the brain. It offers:

  • Long-Term Maintenance: Prevents serotonin receptors from becoming less responsive.

  • Reduces Depression: Supports emotional stability (Levine, 1997).

This herbal supplement is often combined with other nutrients for full emotional support.

5. Mito PQQ + Rhodiola

Rhodiola, an adaptogen, helps your body handle stress while boosting serotonin levels. Benefits include:

  • Relieving Stress: Lowers cortisol levels and helps keep emotional balance.

  • Improving Mood: Enhances mental clarity and focus (Darbinyan et al., 2007).

When combined with Mito PQQ, which supports cell energy, this supplement boosts both physical and mental energy.

Additional Supplement: St. John’s Wort

St. John’s Wort is a popular herbal supplement used to treat mild to moderate depression. It works by stopping the reuptake of serotonin, similar to selective serotonin reuptake inhibitors (SSRIs). Benefits include:

  • Enhancing Mood: Increases serotonin levels to improve overall mood.

  • Reducing Anxiety: Provides a calming effect without some side effects of medications.

Research suggests that St. John’s Wort can be effective for long-term management of mood disorders when used correctly.

Natural Ways to Boost Serotonin Levels

1. Exercise Regularly

Regular physical activity releases serotonin and dopamine, improving mood and energy levels. Aim for at least 150 minutes of moderate exercise each week for long-term mental health benefits.

2. Get Sunlight Exposure

Sunlight boosts serotonin production and can ease symptoms of SAD. Try to spend 5–30 minutes in natural sunlight daily for the best serotonin synthesis.

3. Maintain a Balanced Diet

Eat tryptophan-rich foods like turkey, eggs, and dairy to support serotonin production. Pair these with vitamin B6-rich foods such as chickpeas, tuna, salmon, potatoes, and bananas to enhance their effectiveness.

4. Practice Mindfulness and Meditation

Mindfulness and meditation can increase serotonin and melatonin levels, reducing stress and improving emotional strength. Add these practices to your daily routine for lasting mental well-being.

Watch for Serotonin Syndrome

While boosting serotonin is good, too much can cause serotonin syndrome, a dangerous condition. Symptoms include:

  • Confusion

  • Rapid Heartbeat

  • High Blood Pressure

Always talk to a healthcare provider before combining serotonin supplements with monoamine oxidase inhibitors (MAOIs) or other medications to avoid bad interactions.

How Long Do Serotonin Supplements Take to Work?

Most serotonin supplements start to show noticeable effects within 2–6 weeks. For the best results, combine supplements with regular exercise, good nutrition, and healthy lifestyle choices for long-term benefits.

How Tryptophan Foods Support Serotonin Production

Tryptophan is essential for making serotonin. High-tryptophan foods include:

  • Poultry: Turkey, chicken

  • Fatty Fish: Salmon, tuna

  • Oats, Legumes, and Nuts

Pair these with vitamin B6 sources such as:

  • Chickpeas

  • Tuna and salmon

  • Potatoes and bananas

This combination ensures effective serotonin production, enhancing mood and mental health.

The Gut-Serotonin Connection: Probiotics

Research suggests that gut health play a role in serotonin regulation. Animal studies show that probiotics can positively affect serotonin levels, indicating that keeping a healthy gut may benefit emotional well-being.

 

Conclusion

Adding serotonin-boosting dietary supplements like 5-HTP, Omega-3s, Vitamin D3, and St. John’s Wort to your daily routine can:

  • Improve Mood: Help you feel happier and more balanced.

  • Reduce Anxiety: Alleviate feelings of stress and worry.

  • Enhance Mental Well-Being: Support overall emotional health.

Maximize Benefits with Healthy Habits

For the best results, combine these supplements with lifestyle practices such as:

  • Regular Exercise: Keeps both your body and mind active.

  • Balanced Diet: Provides essential nutrients that support serotonin production.

  • Sunlight Exposure: Helps your body naturally make vitamin D and serotonin.

Important Safety Tips

  • Consult a Healthcare Provider: Always talk to your doctor before starting any new supplement.

  • Medication Interactions: Especially important if you are taking medications that affect serotonin levels, such as SSRIs or MAOIs.

Ready to optimize your serotonin levels naturally? Schedule a consultation with one of our specialists at SageMED to explore personalized solutions. Visit SageMED.co or call (425) 679-6056 to book your appointment today!

 
 

References

The Cleveland Clinic. (n.d.). Serotonin: What is it, Function & Levels. Cleveland Clinic. Retrieved November 14, 2022, from https://my.clevelandclinic.org/health/articles/22572-serotonin

Darbinyan, V., Aslanyan, G., Amroyan, E., Gabrielyan, E., Malmström, C., & Panossian, A. (2007). Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nordic journal of psychiatry, 61(5), 343–348. https://doi.org/10.1080/08039480701643290

Levine J. (1997). Controlled trials of inositol in psychiatry. European neuropsychopharmacology : the journal of the European College of Neuropsychopharmacology, 7(2), 147–155. https://doi.org/10.1016/s0924-977x(97)00409-4

Maffei M. E. (2020). 5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology. International journal of molecular sciences, 22(1), 181. https://doi.org/10.3390/ijms22010181

Patrick, R. P., & Ames, B. N. (2015). Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior. FASEB journal : official publication of the Federation of American Societies for Experimental Biology, 29(6), 2207–2222. https://doi.org/10.1096/fj.14-268342

Taylor Hartman
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