27.11.2017
It’s rare that anyone nowadays hasn’t heard about serotonin and how to increase its level in the body. The Internet and the media have contributed to general awareness; some people heard about the “happiness hormone” (as serotonin is called) from friends. So where can you get it? Let's figure out whether this is possible, and most importantly, how feasible it is.
Serotonin – what is it?
Serotonin is a hormone, i.e. unlike vitamins, it is synthesized in the body and not supplied with food (food can only supply the substances necessary for the synthesis of the hormone, in particular the same vitamins). Like any hormone, serotonin directly affects our behavior, and it is synthesized more in moments of pleasure and pleasure.
Serotonin- one of the most important neurotransmitters, under its influence our mood can change, appetite appears or disappears, interest in the opposite sex.
An increase in the level of serotonin in the bloodstream (an analysis is done for the content in the blood serum, the normal level is 50-220 ng/ml, you can check it with a doctor’s referral) will provide us with a surge of strength and lift our spirits, and a decrease, on the contrary, will plunge us into despondency and depression. The epiphysis of the brain regulates the synthesis of serotonin. 80-90% of the serotonin we need is produced in the gastrointestinal tract, and the remaining part is produced in the brain, which is why an important condition producing sufficient amounts of this hormone is proper nutrition.
Functions of serotonin in the body
Serotonin– intermediary in the exchange of information between cells nervous system. Correct data exchange between cells is possible only with an optimal level of serotonin in the blood. Both a deficiency of this hormone and its excess are harmful.
To fall asleep well and have healthy sleep, we need melatonin, for the production of which, in turn, serotonin is necessary, and if there is a disruption in the level of serotonin, melatonin begins to be produced irregularly, which leads to disturbances in the rhythm of life. The balance of serotonin and melanin ensures healthy sleep and a full rhythm of life. You should not stay awake at night or sleep in the light - this disrupts the production of melatonin.
Modern people, with the help of various magazines, television and mainly the Internet, have access to information that was previously owned only by narrow specialists. Today, if someone, for example, complains of depression, then, along with doctors, almost every acquaintance, sympathizing and giving advice, will not forget to mention serotonin. How to increase the level of this substance in the body, what kind of thing it is, how it works - we will tell you about this in our article. So…
What is serotonin
Our smart body constantly synthesizes a substance that is closely related to the physical and mental activity of people: with our mood, appetite, libido. It can also directly influence our behavior. Thanks to the high level of this mysterious substance, we can feel a surge of strength and good mood, but if there is a lack, we experience despondency, irritation, etc. The name of the magical substance is serotonin. How to increase the level of this in the body will become more clear if you know that most of it is synthesized in the intestines (80-90%) and only 10-20 percent of serotonin is produced in the brain. Therefore, proper nutrition can literally transform our lives.
How does the “happiness hormone” work in the human body?
There is a constant exchange of information between the nerve cells of our body. Serotonin serves as a kind of mediator-transmitter of nerve impulses. Thanks to it, the brain receives commands: move, be happy, don’t be sad. If the amount of serotonin corresponds to the physiological norm, then this ensures a normal emotional state, good mood, performance, etc.
So the correctness of signal transmission to neurons and a sufficient amount of the “happiness hormone” greatly influence the colors in which we perceive the surrounding reality: black or white. Our readers, based on what they have read, may get the impression that the more serotonin, the better. This is wrong! An excess of the hormone has the same detrimental effect on the body as its deficiency. But we will talk about this in more detail when we talk about drugs that increase serotonin. How to increase the level in the body, methods and effective remedies - all this is very important, primarily for people suffering from depression.
What happens when serotonin levels are low?
If there is a lack of serotonin in the body, the following symptoms are observed:
- Headache.
- Fast fatiguability.
- Irritability.
- Depressive states of varying severity.
- Insomnia.
- Loss of appetite or, conversely, its increase.
- Craving for alcohol.
- Memory impairment.
Scientists have conducted very interesting research. Imagine a flock of monkeys, from which one male was chosen who did not evoke much respect among his relatives (too submissive and subject to bouts of aggression). But after its serotonin level was artificially increased, the status of the animal among its own kind increased sharply. The monkey became extremely self-confident, calm, looked boldly into the eyes, and its posture straightened. All this gave her the right to claim even the role of leader in the pack.
When observing people, a connection was also revealed between the level of serotonin, a person’s behavior and the attitude of others towards him. Scientists have found that people with low levels of serotonin are characterized by great impulsiveness, a tendency to hysterics, and neuroses, which prevents them from occupying a higher social position in society. When scientists began to learn more about serotonin and how to increase levels in the body in effective ways, they discovered feedback. If psychologists began to work with an insecure, complex person, then as external behavior and internal self-awareness changed, the level of the “happiness hormone” in the body also increased.
Foods that increase serotonin levels in the blood
Anyone interested in how to increase serotonin levels in the body should know that there are many foods that can help with this. People experiencing this often begin to eat a lot of sweets and starchy foods (cakes, buns, candies, etc.), especially the fairer sex. All of the above contains so-called fast carbohydrates in abundance. They instantly saturate the body with glucose, the level of serotonin rises sharply, the person feels relief, anxiety is muffled, but this does not last long, unfortunately. This “stress eating” causes gradual addiction, something like drug addiction from fast carbohydrates, which ultimately leads to an even greater deterioration of the condition.
But complex carbohydrates are what you need! Thanks to them, the body is gradually saturated, the blood sugar level does not undergo sudden surges, which has a beneficial effect on the state of the nervous system. Of course, you won’t be able to immediately feel a surge of overflowing joy; you will need to be patient and include the following foods in your diet day after day:
- peas;
- buckwheat;
- lentils;
- baked potatoes;
- parsnip;
- brown rice;
- beans;
- wholemeal bread;
- whole grain cereals;
- muesli;
- vegetables;
- fruits.
And now we will reveal to you one extremely important secret: In order for more serotonin to be produced, it is necessary to ensure that the amino acid tryptophan enters the body. One or two grams of tryptophan per day are quite capable of ensuring normal production of the “joy hormone”. We will provide a list of products with high content the required amino acid. Please note that in the first positions are products with a higher concentration of tryptophan:
- hard cheese;
- soy products;
- processed cheese;
- chicken eggs;
- lentils;
- lean meat;
- oyster mushrooms;
- fatty cottage cheese.
Low-fat cottage cheese or even low-fat cottage cheese also contains serotonin. How to increase the level in the body additionally, or rather than? Natural coffe A few cups a day is also a good help. And also products that contain B vitamins (liver, buckwheat, lettuce, yeast, oatmeal). Melon, pumpkin, bananas, dates, oranges, prunes, dried apricots and chocolate (bitter) are also excellent allies in the fight to increase serotonin.
Physical activity and sunlight are factors that increase serotonin
We've figured out how to increase the level of a magical substance in the body that makes life more joyful with the help of various foods. But food alone will not be enough. You need to start moving more, which is generally quite difficult when you are depressed. And yet you need to make a strong-willed effort and resort to the help of physical education. At the same time, it is not at all necessary to immediately sign up for a fitness center; you can simply practice walking in the fresh air. By the way, fresh air, oxygenated, is another factor that effectively increases serotonin.
And it would be nice to have more sunlight! True, here we are sometimes powerless, because the sky can be overcast, and this does not depend on our will. But as soon as the sun appears, you need to use it one hundred percent.
Serotonin: how to increase levels in the body. Drugs
There is a group medicines, which can effectively influence the production of serotonin in the body. They have a complex name: selective, or selective, serotonin reuptake blockers. Such medications ensure the accumulation of the hormone in neurons in sufficient quantities.
True, there is a possibility of overdose, and this in itself can lead to great harm. In this case, sick people may experience a state of hyperactivity, severe migraines, hand tremors, sleep disorders, and convulsions. Therefore, such medications must be prescribed by a doctor, indicating the exact dosage and duration of administration. For informational purposes, we provide a list of medications that increase serotonin:
- "Paroxetine."
- "Citalopram".
- "Fluoxetine".
- "Sertraline".
- "Fluvoxamine."
- "Venlafaxine"
- "Mirtazapine."
Serotonin: how to increase levels in the body using folk remedies
It seems that all the ways to increase serotonin have already been listed, but there are still more folk recipes, they also need to be mentioned for the sake of completeness. And the first thing we can recommend is a Russian bathhouse with a birch or oak broom; however, a Finnish sauna is also quite suitable. After the bath procedure, the joy in the body will definitely increase, it is such an effective remedy.
Well, after the bath it would be nice to drink some healing tea. There it is wide choose for every taste! A decoction of rosehip with honey, linden tea, and St. John's wort tea are very good. The herb St. John's wort, by the way, has the ability to inhibit the reuptake of serotonin. From its extract, even a pharmacological drug is produced under the self-explanatory name “Negrustin”.
Well, it seems that everything they knew told you about serotonin: how to increase the level in the body folk ways, and pills, and food, and exercise. Well, all you have to do, our dear readers, is to start applying the information received in practice.
Final word
When depression sets in, a person may feel that no one and nothing can help him; he is overcome by complete apathy and reluctance to take any action. In fact, such thoughts are caused by a disease that can be defeated, and then the joy of life will certainly return.
About the fact that he is our main assistant in being and feeling happy and being beautiful. Accordingly, we need to consciously ensure that our natural serotonin levels do not drop! After all:
High serotonin levels
Calm, contented, open, clear minded, detached, socially dominant. When serotonin levels are high, life seems beautiful.
Serotonin deficiency
Anxiety, depression, pessimism, aggressiveness. When serotonin levels are low, life seems bleak.
Luckily, there are natural ways you can increase your serotonin levels.
1. Increase serotonin levels through meditation.
Serotonin is one of the reasons why we feel peaceful and calm after we let go of thoughts. Several studies have shown that meditation increases serotonin levels.
Those who meditate get good sleep, which helps produce the hormone melatonin. Melatonin is produced from serotonin in the pineal gland.
During meditation, you can also fall into a state of deep bliss and euphoria. This is likely the result of a combination of increased levels of serotonin and dopamine.
2. Increase serotonin levels through exercise.
Exercise reduces anxiety, depression and sensitivity to stress. Over millions of years, we have adapted to movement. Movement and exercise are the only thing the best way balancing our neurotransmitters. One effect is an increase in serotonin levels.
Exercise also increases the amount of tryptophan, the main building block serotonin. This effect continues after exercise.
Blood levels of branched chain amino acids (BCAAs) decrease when you exercise, and tryptophan enters the brain more easily.
During exercise, fat molecules begin to break down and tryptophan levels in the blood increase.
When you move, the building block serotonin increases and tryptophan immediately produces serotonin.
Exercise also increases the production of brain-derived neurotrophic factor (BDNF), which acts as a growth hormone for neurons and the brain and stimulates the production of serotonin.
3. Boost Serotonin Levels with Light.
Light therapy is becoming popular as a treatment for seasonal depression. Serotonin levels are lower in winter than in summer and are part of the cause of seasonal depression. Bright light stimulates the production of serotonin. Light therapy may also work at other times of the year. Some studies suggest that it is effective means for the treatment of non-seasonal depression.
Bright light gives the best effect, while dim light is not effective. Light therapy usually provides top scores in the morning.
Light therapy in the morning can also help you fall asleep in the evening. Even just 15 minutes of light in the morning will help you get a good night's sleep.
When treating with light, it is better to use the entire spectrum of light. White light is better than blue and red, and no UV light is required.
Light treatment is most effective at intensities between 2,500 and 10,000 lux (full spectrum light).
Light therapy is especially effective in winter for people with seasonal mood disorders. Patients with seasonal affective disorder (SAD) respond especially well to light therapy. Other symptoms of good effects of light therapy include sweet eating and excessive daytime sleepiness.
4. Boost Serotonin Levels with Sunlight.
Sunlight stimulates the release of serotonin. Human skin has a built-in serotonergic system that is capable of generating serotonin. Tryptophan hydroxylase, the initial enzyme in the synthesis of serotonin, is present in human skin.
Many people are afraid of skin cancer because we hear so much about it. But we suffer more from a lack of sun than from its excess. Bones don't form properly, we get depressed and get sick. This is partly because we get too little vitamin D.
Adequate vitamin D intake early in life is associated with a lower risk of developing diabetes mellitus 1 type. There was an 80% lower risk of developing type 1 diabetes later in life in children who received 2,000 IU of vitamin D daily. Vitamin D may even help prevent multiple sclerosis.
Vitamin D production depends on the number of UVB photons that penetrate the skin. Important factors include time spent in the sun, location of the sun, clothing, excess body fat, sunscreen and melanin.
Vitamin D also increases dopamine levels.
5. Increase serotonin levels through social dominance.
Studies in monkeys show that more serotonin is produced when we are socially dominant.
Research on changes in tryptophan levels also shows that serotonin makes us more dominant. Participants who received high doses of tryptophan became more socially dominant, less aggressive, and made less critical comments to others.
You get more serotonin when you are socially dominant, and serotonin itself makes you more socially dominant.
6. Increase serotonin levels with thoughts.
Some researchers have found that thoughts affect serotonin levels. They used positron emission tomography to measure serotonin levels in people who went through positive, negative and neutral mood inductions.
With higher moods, serotonin production was higher in the anterior cingulate cortex. When mood was low, serotonin production was lower. Serotonin affects mood, and mood affects serotonin levels.
7. Boost Serotonin Levels with Niacin (B3).
Niacin increases serotonin levels.
8. Boost Serotonin Levels with Pyridoxine (B6).
Pyridoxine has been found to increase serotonin levels in monkeys. Pyridoxine is a cheap and widely available B vitamin.
9. Boost Serotonin Levels with Theanine.
Theanine, an amino acid found in tea, may affect neurotransmitter levels. It raises dopamine and serotonin levels. However, there is some controversy regarding its effect on serotonin. One study found that after injecting theanine into the brain of rats, serotonin levels decreased.
10. Boost serotonin levels with low glycemic index (GI) carbohydrates.
Avoid large amounts of sugar, refined wheat and other fast-acting carbohydrates. Insulin removes BCAAs from your blood, so it is important to keep your insulin levels stable. Fast-acting carbohydrates tend to give a quick spike in insulin, after which blood sugar levels drop. Low GI carbohydrates are slowly released into the blood, thereby keeping insulin levels stable.
11. Boost Serotonin Levels with Omega-3.
The most important Omega-3 fatty acids are EPA and DHA. Presumably, EPA increases the release of serotonin and DHA and affects serotonin receptors by increasing cell membrane fluidity. Long-term consumption of Omega-3 may increase serotonin levels.
12. Boost Serotonin Levels with Gut Bacteria.
Our intestines are filled with good and bad bacteria. And unbalanced gut flora can have negative consequences for your health, also affecting your brain health and mood.
A study found that the probiotic Bifidobacterium infantis significantly increased tryptophan levels in the blood. Treatment with probiotics for 8 weeks has been found to help reduce depression.
13. Boost Serotonin Levels with Curcumin.
Curcumin is a compound found in the spice turmeric. Curcumin has antidepressant effects due to its effect on serotonin and dopamine. Curcumin inhibits the activity of monoamine oxidase, an enzyme involved in the destruction of norepinephrine, serotonin and dopamine.
This means that curcumin leads to increased concentration and long-lasting activity of serotonin at the synapse. The effects of curcumin are increased when taken with piperine or black pepper.
14. Boost serotonin levels by limiting alcohol.
Alcohol was found to significantly reduce serotonin levels 45 minutes later.
Low serotonin levels lead to depression after drinking alcohol.
There is a clear link between alcohol consumption and violence or other aggressive behavior. Aggression is also significantly associated with low serotonin levels. Aggressive behavior after drinking alcohol may be due to the disruptive effects of alcohol on serotonin metabolism.
The Myth of High Tryptophan Levels
We know that tryptophan increases serotonin levels. It is believed that foods high in tryptophan, such as turkey, have the same effect. It is a myth. High protein foods always contain a large number of other amino acids.
There is also a myth that bananas improve your mood because they contain serotonin. Yes, bananas contain serotonin, but it does not cross the blood-brain barrier.
Serotonin is a special biologically active substance that is produced by the pineal gland, a small endocrine gland that is responsible for many important functions. Another name for this compound is “happiness hormone”. Scientists dubbed it this way due to a significant increase in its concentration during periods of a person’s good mood. It affects appetite general state, sexual activity. The more of it, the better.
But how to increase serotonin levels and is it worth doing it at all? Everything depends on each individual. If he feels depressed and nothing can cheer him up, then the patient needs help.
How does a lack of serotonin manifest itself?
Many people are not even aware of the existence of a small pineal gland in the brain. This miniature gland affects the rhythm of sleep, mood swings, sexual and general activity of a person. To produce the hormone of happiness, this organ requires the special amino acid tryptophan, which is a substrate for the synthesis of serotonin. Without a sufficient amount of it in the body, a number of characteristic manifestations arise. The most common symptoms of such a deficiency are the following:
- emotional lability with a predominance of bad mood,
- permanent depression for no apparent reason,
- deterioration of concentration and memory,
- absent-mindedness, stiffness,
- feeling of hopelessness with thoughts of suicide,
- sleep rhythm disturbances,
- desire to eat a lot of sweets.
People generally do not pay due attention to these manifestations. A lack of the happiness hormone often becomes an accidental laboratory finding in the process of diagnosing and treating other diseases. However, it is necessary to take full care of your body. In addition, the adequacy of a person’s sleep pattern depends on the amount of serotonin. Melatonin is synthesized from this substance, which is responsible for the correct process of falling asleep and waking up. This is why a deficiency of the happiness hormone leads to insomnia and a change in the normal rhythm of dreams.
How to increase serotonin levels?
There are medicinal and non-medicinal methods of influencing the production of serotonin in the brain. To maintain internal balance in the body and maximize natural effects on the body, it is better to start with methods that do not involve the use of various drugs or solutions.
Most effective methods which will help increase the amount of serotonin in the blood are:
- Sufficient insolation. It has been statistically proven that the most high level suicides among residents of Scandinavia. Most scientists attribute this to the fewest sunny days compared to other countries of the European Union and the world. After a study of 15 men in Sweden, it was found that all of them suffered from a lack of the happiness hormone. After intensive sun treatment, they managed to raise their serotonin levels to normal levels. All of them noted an improvement in mood and general well-being.
- Good night's sleep. It is extremely important to sleep in the dark. Thus, without the use of drugs, it is possible to normalize the synthesis of serotonin and melatonin. Watching movies at night or dancing in a club until the morning reduces levels of the happiness hormone. As a result, everyone develops characteristic symptoms illness.
- Yoga, meditation, exercise, sex. Any activity that is enjoyable for a person (favorite hobby, playing musical instruments, listening to music, watching interesting movies) can increase serotonin levels.
- Eating sweets. Oddly enough, it is glucose that stimulates the pineal gland, and it begins to produce the necessary substance. This explains the desire of people to eat something sweet after another quarrel or stress. However, you shouldn’t take everything too literally and throw yourself into a variety of confectionery products.
Medication methods
In cases where it is not possible to increase serotonin levels in the body, it is necessary to start using special medications. According to their mechanism of action, they belong to antidepressants and are classified as selective serotonin reuptake blockers. Simply put, they prevent it from being utilized in the nerve endings and maintain its stable concentration in the blood. They are very popular among psychotherapists because of their mild effect and small amount adverse reactions. The most common drugs are the following:
- Fluoxetine. Available in tablet form for internal use. Use 1 tablet. once a day in the morning. The course of therapy is prescribed by the attending physician and directly depends on the degree of progression of the pathology.
- Paroxetine. Analogue of the previous medicine. A single dose is 20 mg. You need to take 1 tablet in the morning with food. The average duration of treatment with this drug is 2-3 weeks.
- Sertraline. Dose from 0.05 to 0.2 g per dose per day. The course of treatment is prescribed by the doctor depending on individual characteristics every patient.
- Fluvoxamine. One of the easiest medicines. It can be used at 50-150 mg per dose per day for six months.
- Mirtazapine. Take 15-45 mg per day before bedtime. The effect of therapy is observed after 21 days.
Reception medications should be carried out only after preliminary consultation with a doctor and the appointment of adequate doses. Self-medication is prohibited. Treatment of serotonin deficiency is a responsible process that must be carried out correctly.
Nutrition
Correct and healthy eating can also help increase the amount of biologically active substances in the body. The main thing is to pay more attention to dairy products, bananas, cereals, vegetables, dark chocolate and fruits. They do not directly contain serotonin, but are sources of tryptophan - the basis for creating the necessary hormone of happiness. The diet should include legumes, chicken and quail eggs, various dried fruits, seafood, fatty fish, natural coffee.
You should exclude fast food, foods high in preservatives, instant coffee and alcoholic beverages from your diet. Such food has an adverse effect on the condition of the body.
To avoid a decrease in the level of serotonin in the body, you need to carefully monitor your lifestyle, get enough sleep, and try to be less nervous. You should devote time to physical activity and walks in the fresh air. Women should avoid diets if they are not necessary.
Medicines that are designed to increase the amount of serotonin in the blood are called selective serotonin reuptake blockers. Such drugs are able to maintain sufficient concentrations of serotonin in nerve connections, and have fewer side effects than other antidepressants.
Most Frequent side effects such remedies: dyspepsia, excessive activity, sleep disorders and headaches. Typically, such symptoms go away on their own, even without discontinuing medications. Some patients, when using such drugs, experience trembling in their hands, a decrease in the brightness of orgasm, and convulsions. Such signs occur rarely and are mainly associated with specific psychiatric pathologies of the patient.
Specific medications that increase serotonin levels include:
- Fluoxetine - one tablet is taken every morning, the duration of treatment depends on the severity of the patient’s depressive state and can last about a month;
- Paroxetine – daily dosage of the drug is 20 mg at a time, taken with food, preferably in the morning, for 14-20 days;
- Sertraline - take from 50 to 200 mg per day, depending on the condition and characteristics of the patient;
- Citalopram (Oprah) - the initial dosage of the drug is 0.1-0.2 g per day, can be increased according to indications to 0.6 g;
- Fluvoxamine (Fevarin) - taken from 50 to 150 mg per dose per day, the duration of therapy can be 6 months.
For the treatment of severe and chronic depressive conditions, combination drugs are used that have a complex effect on serotonin and norepinephrine. This medicines new generation:
- Venlafaxine (Efectin) - initial dosage 0.75 g once a day. Increasing the dose of the drug, as well as its discontinuation, is carried out gradually, changing the dose for at least two weeks. The tablets are taken with food, at approximately the same time;
- Mirtazapine – 15-45 mg once a day before going to bed, the effect of treatment occurs 3 weeks after the start of treatment.
All drugs that block serotonin reuptake are taken orally, not chewed, and washed down with a sufficient amount of water. The drugs cannot be stopped abruptly: this is done by gradually reducing the dose from day to day.
The normal level of serotonin in the blood is 40-80 mcg/liter.
Taking medications is a last resort measure that is used only in extremely severe cases. If your case is not related to psychiatry, it is better to try to increase the amount of serotonin in the blood in more natural ways.
How to increase serotonin levels with folk remedies?
The simplest and effective method increase the amount of serotonin in the blood - stay in the sun as often and as long as possible. Swedish scientists observed 11 patients suffering from seasonal depression. Having initially measured their serotonin levels, the patients were placed under active light exposure. As a result, in all subjects who were in a state of deep depression, serotonin levels returned to normal.
A good night's sleep is another important factor increasing serotonin levels. Please note that it is necessary to sleep at night, when it is dark: this is the only way our body can properly produce necessary hormones. Working night shifts, sitting at a computer at night, going to night-time entertainment venues and, as a result, sleeping during the day is an important factor in reducing serotonin levels. With this daily regimen, the rhythm of hormonal production is disrupted and becomes chaotic. Try to adhere to the natural regime for the body: sleep at night, be active during the day.
Yoga, meditation (especially in nature), and active physical exercise have a good effect on the amount of serotonin. A rich social life, engaging in a favorite hobby, listening to good music, swimming, cycling - all this has a positive effect on our mood, and therefore on hormone levels. The pleasure becomes even greater if our loved ones and friends with whom we like to communicate are present.
Food does not contain serotonin. However, there are substances in food that can stimulate the body's production of serotonin. These substances include amino acids, in particular tryptophan. What foods contain tryptophan?
Foods that increase serotonin levels:
- dairy products (whole milk, cottage cheese, yogurt, curdled milk, cheese);
- banana (ripe, not green);
- legumes (especially beans and lentils);
- dried fruits (dried dates, figs, dried bananas);
- sweet fruits (plum, pear, peach);
- vegetables (tomato, bell pepper);
- bitter dark chocolate;
- eggs (chicken or quail);
- cereals (buckwheat and millet porridge).
One of the most simple ways Increasing the amount of serotonin can be called eating desserts. Simple carbohydrates, which are found in cakes, candies, gingerbread and other confectionery products, quickly increase the level of the hormone: this is associated with the habit of many people to “eat up” problems and stressful situations. However, this effect also passes quickly, and the body begins to require a new dose of serotonin. In this situation, sweets are a kind of drug that is becoming increasingly difficult to give up. This is why experts do not recommend consuming simple carbohydrates: it is much healthier to replace them with complex sugars.
Try to eat oatmeal and buckwheat porridge, salads, melon, citrus fruits, pumpkin, dried fruits. Eat enough foods containing magnesium: wild rice, seafood, prunes, bran. You can simply drink a cup of good ground coffee or aromatic tea.
Deficiency in the body folic acid(vitamin B9) can also cause a drop in serotonin levels. In this regard, we can recommend consuming foods rich in this vitamin: corn, all types of cabbage, root vegetables, citrus fruits.
The presence of omega-3 fatty acids in the diet can stabilize serotonin levels. Such acids are found in seafood (shrimp, crab, fish, seaweed), as well as flax and sesame seeds, nuts, soybeans, and pumpkin.
Avoid foods that reduce serotonin. These include meat, chips, foods with preservatives, and alcohol.
For people who have a positive attitude towards various types of dietary supplements, we can recommend an effective drug, according to reviews, which relatively recently appeared on the domestic pharmaceutical market - 5-HTP (hydroxytryptophan). This is a natural antidepressant that restores the optimal concentration of serotonin in the body. The drug regulates the quality of sleep, improves mood, and allows you to control excited and depressive states. Hydroxytryptophan is taken one capsule 1 to 2 times a day, preferably in the afternoon before meals.
An analogue of this drug is the sedative Vita-Tryptophan, containing an extract from the seeds of the African griffonia plant. The drug regulates sleep, relieves tension and fear, helps with alcoholism, bulimia, and is effective for symptoms of chronic fatigue.
How to increase serotonin levels? The choice is yours, but do not rush to start with tablet forms of drugs. Natural ways to increase the amount of the hormone - sunshine, active rest, healthy eating - will not only cope with their task and lift your mood, but will also add health, strength and energy to your body.
