How to Naturally Increase Serotonin Levels

Serotonin, also known as the “happiness hormone,” is a chemical produced by the human body that can influence your mood, sleep, body temperature, appetite, digestion, and sexual function.

Given all its roles, it’s common to wonder: how can you naturally increase serotonin? We’ll explain it in this article—keep reading!

What Is Serotonin?

Serotonin is a neurotransmitter found in the central nervous system, intestines, and blood platelets. Popularly known as the “happiness hormone,” it is scientifically referred to as 5-hydroxytryptamine (5-HT).

By transmitting signals between nerve cells, serotonin plays a key role in many physical, psychological, and cognitive processes—from mood regulation to sleep and libido.

According to research, about 90% of the body’s serotonin is produced in the gut.

Functions of Serotonin

• Mood: When serotonin levels are balanced, you experience greater well-being, calmness, focus, and happiness, helping to prevent sadness and anxiety.
• Sleep cycle: Along with dopamine, serotonin is a building block for melatonin—the sleep hormone.
• Digestion: Since 90% of serotonin is produced in the gut, it helps regulate intestinal transit and prevent constipation.
• Bone health: Serotonin helps regulate metabolism and influences bone density; excessively high levels can weaken bones.
• Sex drive: Together with dopamine, serotonin helps regulate sexual desire.
• Wound healing: Serotonin stored in platelets is released to promote tissue repair, act as a vasoconstrictor, and aid blood clot formation.

How to Naturally Increase Serotonin Levels

The key is to make changes to your lifestyle and diet. Here are 10 recommendations:

1. Eat foods rich in tryptophan‍

Tryptophan is an amino acid precursor to serotonin. Since it’s essential (the body cannot make it), it must come from food sources such as:

1. Turkey and chicken
2. Eggs
3. Fatty fish (salmon, tuna)
4. Nuts
5. Sesame and pumpkin seeds
6. Dark chocolate
7. Chickpeas and lentils
8. Tofu
9. Bananas, avocados, pineapple, plums

2. Remove inflammatory foods‍

Grains (wheat, corn, oats, etc.), cow’s dairy, and foods that cause personal sensitivities can lead to leaky brain and trigger anxiety, depression, or obsessive-compulsive symptoms.

1. Also, eliminate refined sugars—they add empty calories, fuel inflammation, and feed Candida, which competes with beneficial bacteria responsible for serotonin production.
2. Reduce exposure to heavy metals like mercury, which are toxic to neurons and inhibit serotonin action.

3. Maintain adequate protein intake‍

Proteins break down into amino acids, including tryptophan, the precursor to serotonin (Maria Collantes Cossio, 2017).

4. Replenish micronutrients in your diet‍

Nutrients that enhance serotonin production include:

1. Omega-3 fatty acids (from fatty fish, olive oil, walnuts, chia seeds)
2. B vitamins and magnesium, essential for serotonin synthesis and nerve function (Montse Vilaplana, 2016)

5. Reduce stress‍

Chronic stress lowers serotonin levels. Practices such as meditation or mindfulness can help regulate stress and restore balance.

6. Plan your meals (meal prep)

‍Prepare healthy snacks for times of anxiety or sugar cravings—nuts, dark chocolate without sugar, or fruit are good alternatives that also boost serotonin.

7. Exercise daily

‍Physical activity (of any intensity) releases tryptophan into the bloodstream and triggers endorphins, natural painkillers that improve mood.

8. Practice grounding‍

Walk barefoot on sand or soil, connect with nature, and get sunlight exposure to synthesize vitamin D, which enhances serotonin production and mood.

9. Spend time with loved ones‍

Enjoy meals and moments in a relaxed, stress-free environment—this improves digestion and nutrient absorption.

10. Maintain good sleep hygiene‍

Sleep at least 8 hours per night to restore neurotransmitters, hormones, and immune cells.

What Happens When Serotonin Is Low?

According to medlineplus.gov, normal serotonin levels range from 50 to 200 ng/mL (0.28 to 1.14 µmol/L).

Low serotonin levels can be linked to:

• Depression
• Migraines
• Anxiety
• Digestive or sleep problems
• Post-traumatic stress
• Panic attacks
• Suicidal thoughts or behavior
• Obsessive-compulsive disorder (OCD)

However, it’s important to note that more serotonin doesn’t always mean more happiness—excessive levels can lead to serotonin syndrome, a potentially dangerous condition.

The key is to identify how your diet, habits, and lifestyle can help you naturally boost serotonin, supporting your emotional well-being and overall health.

Discover how through NutriWhite’s 3-Consultation Immunonutrition Plans you can achieve it—and make the decision to live better.