How to increase serotonin naturally?

To naturally increase serotonin levels, you can incorporate various dietary, behavioral, and physical activities into your daily routine. Here are some methods discussed by Andrew Huberman:

Dietary Sources

• Tryptophan-Rich Foods: Consuming foods high in tryptophan, the amino acid precursor to serotonin, can help. Examples include:
  • White meat turkey
  • Milk (especially whole milk)
  • Canned tuna
  • Oats
  • Cheese (like cheddar)
  • Certain nuts and seeds
  • Chocolate
  • Fruits like bananas and apples 1

Behavioral Tools

• Physical Contact: Engaging in physical contact, especially with loved ones, can boost serotonin. This includes romantic, familial, or even pet interactions.
• Gratitude: Both giving and particularly receiving gratitude can significantly increase serotonin levels. Observing gratitude interactions also elevates serotonin 2.

Physical Activities

• Exercise: Regular exercise, particularly aerobic and resistance training, promotes the conversion of tryptophan to serotonin rather than a neurotoxin, which is beneficial for mental health 3.
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    1

    Boosting Serotonin Naturally

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    2

    Serotonin Insights

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    3

    Exercise and Serotonin

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These natural methods can help maintain or boost your serotonin levels, contributing to feelings of well-being and happiness.