How to increase serotonin levels
Sources:
To increase serotonin levels, suggests multiple strategies, which include dietary approaches, supplementation, exercise, and behavioral practices.
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Dietary Approaches: Consuming foods rich in tryptophan, the precursor to serotonin, can help increase serotonin levels. Foods high in tryptophan include turkey, milk, oats, canned tuna, and certain cheeses. These foods provide the building blocks for serotonin synthesis in the body 1.
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Supplements: Supplements like cissus quadrangularis and 5-HTP are known to increase serotonin levels. Cissus quadrangularis can boost serotonin significantly, although it might need to be cycled due to potential side effects like appetite suppression. 5-HTP helps increase serotonin but individual responses vary, with some experiencing disrupted sleep patterns when taken for sleep aid 2 3.
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Exercise: Regular exercise, especially aerobic exercise, supports the conversion of tryptophan into serotonin by preventing its diversion into neurotoxic pathways associated with depression. This helps enhance overall serotonin production and supports mental health 4.
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Behavioral Practices: Engaging in activities that promote social connection and receiving gratitude can effectively elevate serotonin. Physical contact with loved ones, pets, or even observing acts of gratitude positively impacts serotonin levels. Additionally, fostering social bonds and engaging in enjoyable activities can support well-being 5 6.
Implementing these dietary, supplementation, exercise, and social strategies can help manage serotonin levels effectively, promoting mood and overall mental well-being.
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