Today we will introduce you to 7 Serotonin Supplements to Improve Your Mood.
Serotonin, which can also be referred to as 5-HT (5-hydroxytryptamine), is an essential brain neurotransmitter that is responsible for various body functions.
The lack of or insufficiency of serotonin is likely to result in depression, irritability, sadness, insomnia, obsessive-compulsive disorder, and anxiety.
This makes it important for you to regularly consume serotonin supplements to boost this “happy” neurotransmitter.
You should, however, be very careful while taking serotonin boosters. This is because excess serotonin may lead to serotonin syndrome(1). This syndrome is a disorder that is commonly associated with various unpleasant symptoms, including muscle rigidity, headaches, confusion, agitation, and twitching muscles.
Top Serotonin Supplements to Improve Your Mood
Table of Contents
- 1 Top Serotonin Supplements to Improve Your Mood
Kindly use the following supplements to improve your mood, regulate your sleep cycles, suppress your appetite, and improve your overall mental health.
1. 5-HTP (5-hydroxytryptophan)
5-HTP is probably the best dietary supplement that you can take to boost your serotonin levels. This is because 5-HTP readily crosses the blood-brain barrier and is directly converted to 5-HT (serotonin) without depending on any intermediary. According to various research findings, 5-HTP has the ability to increase serotonin levels.
Hence; can easily regulate a person’s mood and behavior.
5-HTP is often used to treat patients who no longer respond positively to conventional traditional antidepressants. This serotonin supplement, though considered to be safe with minimal side effects, should not be used as a long-term remedy.
A scientific research that was published in the “Neuropsychiatric Disease and Treatment” journal revealed that the long-term use of 5-HTP may result in dopamine deficiency, thus; rendering the dietary supplement ineffective.
2. St. John’s Wort (Hypericum perforatum)
Apart from being used as a natural cure for various diseases, the St. John’s Wort herb can also be used to improve mood. This is because the herbal remedy has been scientifically proven to increase dopamine and serotonin levels. Thus; making St. John’s Wort an effective remedy for mild depression, stress, loss of appetite, and anxiety.
There is strong scientific evidence that suggests that the St. John’s Wort herb is very effective in alleviating depression just like other popular antidepressant drugs. St. John’s Wort should never be used together with antidepressant drugs as it may interact with them.
Tryptophan is an essential amino acid that is required by the body to produce serotonin. This serotonin precursor is commonly found in foods that are rich in proteins. L-Tryptophan supplements are, however, superior to protein-rich foods when it comes to increasing serotonin levels in the brain.
Various scientific research findings indicate that L-Tryptophan serotonin booster supplements are ideal for treating depression in women. Taking this dietary supplement together with carbohydrate-rich foods is likely to result in even more serotonin production.
4. SAM-e (S-adenosyl-L-methionine)
SAM-e is an essential compound that is required to promote healthy brain functions. This serotonin booster is very effective at treating major depression. Due to this reason, SAM-e is popularly recommended for treating depression in people react negatively to popular antidepressant drugs.
As a matter of fact, SAM-e can also be taken with other antidepressants to increase their effectiveness. SAM-e has also been discovered to boost dopamine production.
This particular neurotransmitter is also closely associated with depression and anxiety. According to the “American Journal of Clinical Nutrition,” SAM-e is just as effective as, if not better than other popular antidepressants.
Probiotics (good bacteria) are normally taken to create a normal balance between the bad and good bacteria that are present in the intestines. Increased bad bacteria levels often result in the production of toxic lipopolysaccharides(2). These harmful compounds have the ability to lower body serotonin levels.
Apart from maintaining a healthy digestive system, probiotics can also be taken to maintain proper serotonin levels. This is because over 90% of the body’s serotonin is produced in the gut. People who seldom eat fermented foods are advised to take probiotic supplements to increase their serotonin levels.
Curcumin is a major compound found in turmeric that can easily reduce anxiety and alleviate depression through boosting serotonin production in the body. The compound has also been discovered to increase dopamine levels, which are also essential for improving mood.
Turmeric, which is also a very effective herbal remedy has also been scientifically proven to increase the effects of other popular prescription antidepressants like bupropion, venlafaxine, and fluoxetine.
Combining turmeric with black pepper or piperine is an ideal way to boost your body’s serotonin production mechanism as these additional supplements work effectively to increase turmeric absorption.
7. Vitamins and Minerals
You can also increase your body’s serotonin levels through taking vitamins and minerals. Below are some vitamin and mineral supplements that you can take.
Vitamin B9 (folic acid)
According to various scientific studies, people with depression have vitamin B12 and Vitamin B9 deficiency. This alone makes it necessary to always supplement with the essential vitamins. Folic acid can also enhance the effects of popular antidepressant drugs and supplements like Prozac and SAM-e.
Vitamin C is required by the body in the production of serotonin. Increased vitamin C intake is thus; likely to result in even more serotonin production. Apart from that, vitamin C is also needed in the production of other essential brain neurotransmitters like epinephrine, norepinephrine, and dopamine.
These neurotransmitters are the ones responsible for boosting mental and physical energy as well as providing you with the feelings of satisfaction and reward.
This is an essential mineral that also has potent antidepressant properties. Zinc, which assists in various brain functions, can be found in the major body organ in relatively high quantities. The serotonin booster is often used as a treatment option for major depressive disorder thanks to its ability to increase serotonin uptake in specific brain parts.
According to the “University of Maryland,” insufficient magnesium can lead to depression as it causes an imbalance in serotonin levels. Other scientific studies indicate that zinc can be used to alleviate insomnia, reduce anxiety, and treat depression, all which are major symptoms of serotonin deficiency.
Apart from helping to improve mood, zinc can also be taken to increase energy, resilience to stress, concentration, and focus.
All the top serotonin boosters provided in this article can be taken to improve mood and alleviate multiple serotonin deficiency symptoms. It is, however, important that you experiment with all the serotonin supplements if you want to identify one that works perfectly for you.
This is because a specific supplement might work for another person but fail to produce any positive effects when taken by you.