How to increase serotonin levels?

To naturally boost serotonin levels, Andrew Huberman has shared several insights and methods on the Huberman Lab. Here are some summarized points:

Nutritional Approaches:

• Consume foods rich in the amino acid tryptophan, such as milk (especially whole milk), canned tuna, turkey, oats, cheese (like cheddar), certain nuts, seeds, bread, chocolate, and fruits like bananas and apples. These can lead to increases in serotonin available in the brain and body 1.

Behavioral Tools:

• Physical contact with loved ones, pets, or friends can increase serotonin. Activities like holding hands, hugs, or cuddling have this positive effect 2.
• Practicing gratitude, especially receiving and observing acts of gratitude, can dramatically increase serotonin in the brain and body, enhancing feelings of well-being 2.

Supplementation:

• Cissus quadrangularis, at dosages of about 300 to 600 milligrams, can significantly increase serotonin levels and may be related to appetite and weight control. However, it may be necessary to cycle this supplement 3.
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    1

    Boosting Serotonin Naturally

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    2

    Serotonin Insights

    01:46:55
    
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    3

    Serotonin and Connection

    01:09:16
    
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    4

    Serotonin and Mood

    00:40:19
    
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    5

    Serotonin Supplements Explained

    00:44:28
    
• 5-HTP is a precursor to serotonin that can help with sleep in some people, though individual responses can vary and it may disrupt sleep patterns 3.

Dr. Huberman also mentions that common carbohydrate-rich foods can increase serotonin, and he touches on the complexity of serotonin's role in mood and feelings of well-being without recommending any specific nutritional or chemical interventions for long-term use 4 5.

Please note that these methods vary in their effects depending on individual circumstances. Before making any changes to your diet or supplement regimen, it's important to consult with a healthcare provider.