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Feeling anxious or unhappy? Here's how to pump up your serotonin and dopamine naturally
From exercising to changing your diet, you can naturally increase your serotonin and dopamine levels.
If you've been lacking the motivation to clean your house, get a workout in or just can't get out of bed, it could be that your serotonin and dopamine levels are out of whack. When you're deficient in one or both, it can wreak havoc on your mental health, causing anxiety and depression. The good news is that many people can naturally raise the levels of both of those hormones.
While it’s always a good idea to talk with a health provider about supplements and treatment options if you’re feeling anxious or down, simple activities like spending time outdoors, adjusting your diet, and exercising regularly can help boost both serotonin and dopamine.
We spoke to expert Dr. Ramaswamy Viswanathan, president of the American Psychiatric Association, to find out how to up your dopamine and serotonin levels to get your life back on track. For more on mental health, here's how to reduce cortisol and lower your early-morning anxiety and tips to boost your mood when you're feeling depressed.
Content concerning mental health is for informational purposes only and is not intended as professional medical or health advice. Consult a medical professional for questions about your health.
How to boost serotonin naturally
If you're looking to increase serotonin levels without medication, you'll need to make some lifestyle changes, Viswanathan tells Yahoo. We'll break them down below.
Exercise: Regular physical activity is an effective way to increase serotonin levels. Exercise can be as effective as taking medication for people with moderate depression, in some cases, Viswanathan says. And Georgeann Freimuth, a registered dietitian at Nourish, agrees. She says aerobic exercise increases tryptophan, which is an important amino acid that helps boost serotonin. You should aim for at least 30 minutes of moderate exercise at least five days a week.
Eat a healthy diet: Eating foods rich in tryptophan, like eggs, tofu, dairy, turkey and spinach, can positively impact serotonin levels, Freimuth says. Viswanathan adds that some foods, like blueberries and nuts, may actually help increase that feel-good chemical. He says some nuts can help contribute to a better mood because they can help improve the brain-derived neurotrophic factor in people who are depressed.
Practice mindfulness activities: While some stress in life is unavoidable, Viswanathan notes that mitigating stress can be a huge way to increase your happiness, focus and calm. Much like the foods mentioned above, activities like meditation and yoga can give you a boost because, Freimuth says, they also help release tryptophan.
Be social: Having positive social interactions, like engaging in social activities, volunteering and spending time with friends and family are all ways to improve your mood and boost your happy hormones, according to Harvard Medical School.
Avoid using harmful substances: Things like smoking cigarettes and drinking alcohol can cause a drop in serotonin, Viswanathan says. Avoiding them entirely would be the most beneficial, but otherwise, try cutting back your daily dose a little at a time.
Get outside: Sunlight can increase serotonin production, and helps regulate your body's internal clock, which can improve mood and sleep patterns. The Cleveland Clinic recommends going outside for at least 10 minutes a day.
Supplements: Freimuth says that making sure you're getting enough B vitamins is essential. You can also talk to your doctor about supplements that contain tryptophan.
How to boost dopamine naturally
You can also raise your dopamine levels naturally without medication by following similar steps to increasing serotonin.
Exercise: Getting regular physical activity can alter your dopamine levels, Freimuth says, because it changes how your neurons work. Viswanathan says taking new routes on your daily walk, or even trying other types of workout activities like dancing, can also help keep these levels on track.
Get some sleep: For your body to have enough dopamine, you need enough sleep, Freimuth says. "Dopamine plays a big part in how you feel when you wake up, and if you get adequate sleep, you end up feeling more awake." Try to aim for seven to nine hours of sleep each night.
Good nutrition: Eating foods high in magnesium and tyrosine, such as chicken, oatmeal, apples, bananas and avocados, can help support dopamine production.
Engage in new activities: While routines are good to have, getting involved in new hobbies or activities can help produce dopamine, Viswanathan explains, because of the reward factor. Some examples include meeting new people, joining a new yoga class and trying your hand at pottery making.
Get some sunlight: Exposure to sunlight also helps with your dopamine levels, according to Baptist Health.
Reduce stress: If you're stressed out, it can deplete your dopamine. Try some techniques to minimize your stress, like meditation, to help keep your dopamine levels stable.
Supplements: If you have low levels of zinc, iron, folate, B6, Vitamin C, tyrosine and Vitamin D, Freimuth says taking supplements can help elevate your dopamine levels.
What is serotonin
Serotonin is often referred to as the "feel-good" neurotransmitter, Freimuth says. When levels are normal, you're more likely to feel happy and emotionally stable. But when those levels drop, you may start to feel anxious, depressed and even experience panic disorders.
"In terms of mental health, serotonin is important for having a sense of calmness. It's often low in people with depression and people with impulsivity," Viswanathan says.
Freimuth notes that roughly 95% of serotonin is produced in your gastrointestinal tract, so eating the foods mentioned above can have a major impact on your serotonin levels.
If you're experiencing things like mood swings, digestion issues, nausea or trouble sleeping, it could mean your serotonin levels are low.
What factors affect serotonin levels?
Low serotonin levels have been linked to many physical and psychological symptoms, according to Healthline. However, scientists are unsure what actually causes serotonin deficiency.
"Some people are biologically more vulnerable to low serotonin levels and depression," Viswanathan explains. He notes that genetics can also play a role. "People who have this genetic vulnerability or who've undergone traumatic experiences in their lives can become even more vulnerable to low serotonin levels."
Freimuth says not getting enough of the necessary vitamins, like tryptophan, can also cause a serotonin deficiency. "Your body converts tryptophan to serotonin, but it needs B vitamins to be able to produce tryptophan." Therefore, your serotonin levels will be lower without B vitamins. It's a good idea to have your doctor give you a blood test to determine if your B vitamins are low.
What is dopamine?
Dopamine is the motivation and reward neurotransmitter, Freimuth says. It’s made in your brain and acts as a chemical messenger to influence things like movement, memory, pleasure and learning. It can also act as a hormone, it influencing the fight-or-flight response.
"Dopamine helps people to pay attention and concentrate, as well as stay organized," Viswanathan says.
If you have low levels of dopamine, you might feel tired or unhappy, have low motivation, and could experience mood swings and concentration problems, the Cleveland Clinic says. High levels might cause you to feel euphoric and energized but also can cause you to lose sleep or become more aggressive.
What factors affect dopamine levels?
Low dopamine levels are often associated with attention deficit hyperactivity disorder (ADHD) and some forms of depression, according to Viswanathan. With ADHD, he says their dopamine levels are low in different parts of the brain responsible for organized activities.
However, Freimuth notes it can also link back to nutritional deficiencies, including low levels of vitamins like zinc, iron, folate, B6, Vitamin C, tyrosine and Vitamin D.
Anyone with gut issues may experience chronically low dopamine levels, including people with irritable bowel syndrome and Celiac Disease.
What's the difference between serotonin and dopamine?
While both serotonin and dopamine are neurotransmitters that can play roles in regulating your mood, they have different functions in the brain.
For starters, serotonin primarily regulates happiness and calmness, while dopamine is more closely related to motivation and reward. Dopamine is also responsible for helping you concentrate — as low levels are associated with ADHD — while serotonin helps to level out anxiety.
How can you find out if your serotonin or dopamine levels are low?
If you suspect you're depleted in either serotonin or dopamine, Viswanathan says there are tests that can be done, but they are generally not required for diagnosis. He notes those tests are typically used for research purposes and require neuroimaging studies. That said, if you're experiencing acute anxiety or depression, it's always a good idea to be assessed by a medical professional.
"Clinicians can instead do evidence-based treatments because there's plenty of research to show which treatments are effective for depression and anxiety disorders," he says. In that case, you would receive a clinical assessment to find out if you need to be treated for symptoms of low serotonin and/or dopamine.
Get help from a professional
While lifestyle changes can be significantly helpful, Viswanathan says some cases may need to involve more medical intervention, such as medications and psychotherapy.
If you need additional support, speaking with a therapist might be a helpful option. Here are some online therapy options to get you started.
