How to increase serotonin?
Sources:
To increase serotonin, offers a variety of strategies that can be broadly categorized into nutritional, behavioral, and potential supplementation approaches:
Nutritional Approaches
- Tryptophan-Rich Foods: Consuming foods high in the amino acid tryptophan can lead to increases in serotonin. Examples include milk (particularly whole milk), canned tuna, oats, cheese (such as cheddar), nuts, seeds, and certain fruits like bananas and apples 1.
- Carbohydrate-Rich Foods: Carbohydrates can increase serotonin. Andrew mentions this in the context of feel-good effects some may seek from food 2.
Behavioral Approaches
- Physical Contact: Engaging in physical contact with loved ones, friends, and pets can increase serotonin transmission 3.
- Gratitude: Giving and receiving gratitude can elevate serotonin, with receiving and even observing gratitude being particularly potent 4.
- Social Connection: Strong social connections, whether with humans or animals, positively affect serotonin levels, contributing to general well-being 5.
Supplementation (Caution Advised)
- Cissus Quadrangularis: An herbal supplement that can increase serotonin, but may need to be cycled properly 6.
- 5-HTP: A common supplement used as a precursor to boost serotonin but requires caution due to potential side effects and disruptions to sleep patterns 7.
emphasizes the importance of consulting with a healthcare provider before starting any supplementation to safely increase serotonin levels. Additionally, it is mentioned that overeating, particularly carbohydrate-rich foods, can increase serotonin, but this should be approached carefully as part of a balanced diet 2.
Remember, individual responses to various interventions can vary greatly, so it's important to consider these suggestions within the context of one's overall health and under the guidance of a healthcare professional.
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