What Is Serotonin, and How Can I Increase It Naturally?

Question

Lately, I’ve been feeling low energy, unmotivated, and kind of down, even though nothing major has changed in my life. I read that serotonin is one of the key brain chemicals that controls mood, sleep, and overall well-being. Could low serotonin be causing my lack of motivation and tiredness?

I don’t want to take antidepressants, so I want to know if there are natural ways to increase serotonin. Does diet play a role? Are there certain foods that boost serotonin production?

I’ve also heard that exercise, meditation, and certain breathing techniques can increase serotonin naturally. Does Ayurveda have specific herbs or lifestyle tips that help with serotonin balance?

If anyone has successfully improved their mood and energy levels by increasing serotonin naturally, I’d love to hear what worked!

Dr. Harsha Joy · Accepted Answer

Yes, low serotonin levels can indeed lead to symptoms like low energy, lack of motivation, and feelings of being down. Serotonin is crucial for mood regulation, sleep, and overall emotional well-being, so imbalances in serotonin can contribute to the feelings you’re describing. You can naturally boost serotonin levels through diet, lifestyle changes, and herbs. Foods that help increase serotonin include those rich in tryptophan, like turkey, eggs, nuts, seeds, and dairy products, as tryptophan is a precursor to serotonin. Additionally, complex carbohydrates like oats and whole grains help the brain absorb tryptophan more effectively. Regular exercise—especially aerobic exercise like walking, running, or cycling—can significantly increase serotonin production. Meditation, mindful breathing, and yoga also help reduce stress and promote serotonin balance. Ayurveda offers herbs like Ashwagandha and Brahmi to support mental well-being, reduce stress, and promote a balanced mood. Turmeric (curcumin) is another potent herb that can boost serotonin and reduce inflammation. Also, getting sunlight exposure and ensuring you have a balanced sleep routine are crucial for maintaining serotonin levels. If you have been able to identify what works for you naturally, incorporating these practices regularly can bring about noticeable improvements in mood and energy.

Dr Sujal Patil · Answer

Namaste, 
Low energy, lack of motivation, and feeling down can indeed be linked to low serotonin, a neurotransmitter that plays a key role in regulating mood, sleep, and overall mental well-being. Fortunately, there are many natural ways to support serotonin production.

Diet: Serotonin is made from tryptophan, an amino acid found in foods like bananas, nuts, seeds, tofu, chickpeas, and oats. Consuming these along with complex carbs can help improve serotonin production. Omega-3 fatty acids (found in flaxseeds and walnuts) may also support brain health and mood.

Exercise: Regular aerobic exercise, even light activities like walking, is proven to boost serotonin and improve overall mood.

Sunlight: Exposure to sunlight increases serotonin, so try to spend 15-30 minutes outside daily.

Meditation and Breathing: Mindfulness meditation and deep breathing techniques help reduce stress, which in turn supports serotonin balance.

Ayurvedic Remedies: Ashwagandha and Brahmi are popular Ayurvedic herbs for stress reduction and mood balance. Abhyanga (self-massage with warm oils) may help reduce feelings of heaviness and improve circulation, further aiding mood and energy.

Consistency with these practices is key. If symptoms persist, it’s important to consult a healthcare provider to rule out other possible causes like vitamin deficiencies or thyroid issues.

What Is Serotonin, and How Can I Increase It Naturally? - #15156

Doctors’ responses

If you need a detailed answer, ask the Ayurvedic doctor your question

About our doctors

Related questions