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How To Smart Boost Your Serotonin Naturally For Fighting Stress & Fatigue
Serotonin is often called the “happiness hormone”! What if joy, bliss, depression and sadness actually had a chemical origin? At least that's what neuroscience tells us. The good news is that humans have the ability to naturally boost their serotonin production! How To Boost Serotonin Naturally ? 'Or' What ? We tell you everything.
The role of serotonin in the body
Serotonin is a neurotransmitter. Also called 5-hydroxytryptamine, it is a chemical messenger of the nervous system that will transmit nerve impulses between neurons. but it is important to note that 95% of the serotonin produced in the body is made in the intestine! It then circulates in the blood (platelets) before being recaptured by the neurons, and thus transmitting information. After carrying out this process, serotonin is transformed into 5-hydroxyindole acid, and eliminated in this form in the urine.
Serotonin's actions work in tandem with those of dopamine. They influence mood, self-esteem, and well-being. We speak about accessible serotonin when it circulates in the blood and produces its positive effects.
Serotonin is involved in the control of various bodily systems, including feelings of satiety (and hence eating problems), pain tolerance, sleep, and mood.
Serotonin: a natural antidepressant?
As a result, many scientific studies have looked into the link between serotonin deficiency and depression. However, scientists disagree on one point: is it depression that causes a drop in serotonin production, or is it depression that causes a drop in serotonin production?
In some people, neurons reuptake serotonin too quickly, which lowers its levels. The level of serotonin in the blood is measured by a serum assay, the usual values of which are between 50 and 300 micrograms per litre. People who lack serotonin are often prone to depression. 5 to 10% of the French population is affected by this disease. Antidepressant drugs work against the serotonin reuptake mechanisms, which increases the available serotonin… and therefore the feeling of happiness. Magical. We find low levels of serotonin in cases of depression, but also pathologies such as Parkinson's disease.
Some drugs like ecstasy give a fleeting impression of happiness by suddenly increasing serotonin levels. But this effect is followed by an equally brutal backlash, and a drastic decrease in normal serotonin levels by more than 50%, causing a "descent" that is difficult to bear.
A deficiency in serotonin leads to disorders on morale and, by domino effect, on behavior: disinhibition, aggressiveness, modified relationship to pain, impulsivity, pessimism, irritability, feeling of loneliness and uselessness, etc.
How to boost serotonin naturally?
You can actually improve the way you feel by boosting your serotonin levels.
Food supplements
Certain dietary supplements can help boost the production and release of serotonin by increasing tryptophan levels. Research suggests that these supplements may help increase serotonin and reduce symptoms of depression:
Take 5 HTP supplementation, the soft version
5 HTP is a precursor of serotonin that it is possible to take it in the form of a food supplement sold in pharmacies. 5 HTP is naturally present in the seed of Griffonia simplicifolia, a plant native to West Africa. It is also very rich in antioxidants, mineral salts and vitamins, which is in fact therefore an ally of choice for a small well-being cure, particularly as autumn approaches to boost the production of serotonin and avoid back-to-school blues.
Vitamin B12, again and again
Vitamin B12 deficiency can also slow serotonin production. It is found exclusively in animal products, so it is rare for omnivores to experience a drop in their vitamin B12 levels for dietary reasons. Vegetarians, on the other hand, can be confronted with it and will then have to take a supplement, particularly during pregnancy and breastfeeding. Vitamin B12 is present in soy milk and some cereals, but it is also possible to take it in the form of vials purchased from pharmacies
Focus on omega 3 and vitamin D!
Omega-3s and vitamin D release the production of serotonin. Why are we happier in summer? Not only because we are on vacation but because the sun is an exceptional provider of vitamin D. So, as soon as possible, we put our noses outside to take advantage of the rays and refuel. On the omega-3 side, they are naturally present in food: oily fish, shellfish, rapeseed or flaxseed oil, but also certain eggs or meat from sectors favoring a diet based on flax seeds.
Pure tryptophan
Tryptophan supplements contain significantly more tryptophan than food sources, so it may have a better chance of reaching your brain. A small study from 2006 suggests that tryptophan supplements may have an antidepressant effect in women, but more research is needed.
SAMe (S-adenosyl-L-methionine)
SAMe appears to help increase serotonin and may improve symptoms of depression, but do not take it with other supplements or medications that increase serotonin, including some antidepressants and antipsychotics.
St. John's wort
Although this supplement appears to improve symptoms of depression in some people, research has not shown consistent results. It may also not be ideal for long-term use. Note that St. John's wort may make certain medications less effective, including some cancer drugs and hormonal contraceptives. People taking blood clotting medications should not take St. John's wort because it interferes with the effectiveness of the medication. You should also not take it with medications, especially antidepressants, which increase serotonin.
Probiotics
Adding probiotics to your diet can increase tryptophan levels in your blood, allowing more tryptophan to reach your brain. You can take probiotic supplements, or eat probiotic-rich foods, such as yogurt, and fermented foods, such as kimchi or sauerkraut.
Food
Serotonin is not found as such in food. However, to synthesize it, humans need an amino acid that is present in food: tryptophan. Foods rich in tryptophans are brown rice, dairy products, chocolate, almonds and walnuts, turkey meat, fatty fish, but also eggs or soy.
The easy way to boost your serotonin levels is to eat more foods that contain tryptophan. Though this is a complex topic that is still being researched, it certainly won't hurt to modify your diet a bit so you increase tryptophan levels in the brain.
Pineapples
It's high in serotonin and also helps with digestion. This can be eaten raw or as part of a salad. Pineapple also contains bromelain, an enzyme extract that has been utilized in holistic medicine for generations.
Tofu
All soy products are high in tryptophan, therefore tofu can easily be used as a protein substitute in your favorite recipes. Tofu is popular among vegetarians and vegans, and you will enjoy it as well if you give it a try. Tofu is also a good source of calcium.
Salmon
Salmon is extremely healthy for humans, yet most Americans do not consume enough of it. It contains tryptophan as well as omega 3 fatty acids. Salmon can also aid in the reduction of blood pressure.
Eggs
These are high in protein, tyrosine, choline, omega 3 fatty acids and can raise blood plasma levels.
Cheese
This is a wonderful source of tryptophan. You can enjoy a great variety of dishes that contain cheese including enchiladas, casseroles and mac and cheese.
Nuts and seeds
You've probably heard about the advantages of nuts and seeds. Numerous studies have been conducted in the last two decades, and they all agree that we should include nuts and seeds in our diet. Fiber, vitamins, and minerals are plentiful in them. They can help us avoid some malignancies and prevent heart disease. They're also tasty and make a quick and healthful snack.
Turkey
It isn't an urban legend. Turkey does, in fact, induce slumber. It has a lot of tryptophan, which is why it's good. So relax and enjoy your turkey and dressing meal, and don't feel bad about napping later.
Rice, oats, and whole-wheat bread
All of these foods are high in tryptophan and are simple to include in any diet.
Exercise
Exercise is beneficial to your health and aids your body in a variety of ways. Simply by exercising every day, you can improve your health and reduce your stress levels. Walking is another fantastic strategy to stay healthy and increase serotonin levels.
Sunlight or light therapy
Seasonal depression is frequently treated with sunlight or light therapy. There is a clear link between serotonin levels and bright light. So, let's go outside. Mow the grass or plant some flowers. In order for your body to manufacture adequate vitamin D, you must spend at least three days a week in direct sunlight for around fifteen minutes each time.
Meditation
The benefits of meditation are numerous, and its practice, in particular, allows for an increase in serotonin production. It improves mood by lowering cortisol levels in the brain, allowing the individual to emerge from a condition of tension or grief. Mindfulness meditation, a true positive psychology practice, is especially recommended.
Mood induction
Too little serotonin can negatively impact your mood, but could a good mood help boost serotonin levels? Some research suggests yes. Thinking about something that makes you feel good can help increase serotonin in your brain, which can promote a better mood overall.
5 Best Nutritional Supplements To Boost Serotonin Naturally
SeroLastin has been dubbed "nature's feel-good pill" since it raises your energy and improves your mood right away. Furthermore, the longer you take it, the better you will feel! It doubles mental vigor and naturally enhances and regulates serotonin. You'll notice a decrease in your anxiety. Those hazy feelings of tension, despair, and exhaustion have vanished. SeroLastin has no negative side effects and is stimulant-free, non-addictive, and non-drowsy.
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5-HTP is a precursor to serotonin, a neurotransmitter that helps the nervous system communicate. Adults should take one capsule twice daily or before bedtime, as needed. Puritan's Pride® 5-HTP 100 mg helps you feel calmer and more relaxed. 60 fast release capsules of Puritan's Pride® 5-HTP 100 mg (Griffonia Simplicifolia). 2 capsules provide 126 mg of calcium and 200 mg of 5-HTP (L-5-Hydroxytryptophan) (from Griffonia Extract) (Griffonia simplicifolia) per serving (seed). No artificial colors, flavors, or sweeteners, no preservatives, no sugar, no milk, lactose, soy, gluten, wheat, yeast, or fish, and no sodium.
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The omega-3 levels you need to maintain heart and brain health are provided by Super Omega-3 Plus EPA/DHA Fish Oil, Sesame Lignans, Olive Extract, Krill & Astaxanthin. This mixture is based on the Mediterranean diet and contains potent antioxidants. No more fishy aftertaste with the addition of natural lemon flavor!
Omega-3 fatty acids from various sources have synergistic effects on brain and heart health, boosting their impact.
Benefits
Omega-3 fatty acids DHA and EPA improve heart and brain health.
Antarctic krill provides extra omega-3s.
Olive and sesame extracts from the Mediterranean region are heart-healthy.
Astaxanthin, a super-antioxidant, has been added.
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Life Extension best seller item SAMe, or S-Adenosyl-Methionine, is a nutrient that helps the body's metabolic activities. This remarkable ingredient aids in the maintenance of a steady mood as well as the health of the joints and liver.
Benefits of SAMe
Aids in the maintenance of a calm mood
Promotes the health of the liver
Healthy joint function is supported
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Healthy Mood 5-HTP Elite is a serotonin-supporting compound that makes you feel wonderful. In our brain, serotonin is a significant neurotransmitter. 5-HTP produces a positive mood and promotes a sense of well-being.
No artificial preservatives, gluten-free, soy-free
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