How to increase serotonin levels

Ways discussed for supporting serotonin include:

• Social connection: Physical affection with loved ones—such as hugs, cuddling, or holding hands—can increase serotonin transmission. Receiving gratitude, and genuinely observing others exchange gratitude, are also described as especially potent ways to engage serotonin-related pathways. 1
• Tryptophan-containing foods: Tryptophan is a precursor to serotonin. Examples mentioned include milk, turkey, canned tuna, oats, cheese, nuts and seeds, and some breads. The transcript notes these foods may modestly support serotonin availability; not all dietary tryptophan becomes serotonin in the brain. 2
• Gut health: The discussion connects gut serotonin signaling with the brain via the vagus nerve. It suggests getting adequate dietary tryptophan and eating one to four servings daily of low-sugar fermented foods, such as kimchi, sauerkraut, kefir, or low-sugar yogurt, to support gut microbiota. 3

Supplements such as 5-HTP and myo-inositol are also discussed, but responses and side effects can vary; 5-HTP may affect appetite, libido, or sleep. Don’t use supplements to replace prescribed treatment, and consult a physician before adding them or changing medication. Serotonin levels should not simply be pushed as high as possible. 4 5