What supplements can help boost serotonin levels?

From the Guidelines

Supplements such as 5-HTP, SAMe, Vitamin B6, Vitamin D3, St. John's Wort, Omega-3 fatty acids, and L-tryptophan can help boost serotonin levels naturally, with SAMe being a notable option as it is thought to increase serotonin turnover, as mentioned in the study 1. When considering supplements to boost serotonin levels, it's essential to evaluate the available options and their potential effects.

• 5-HTP (5-hydroxytryptophan) is a direct precursor to serotonin and can be taken at 50-100mg once or twice daily.
• SAMe (S-adenosyl-L-methionine) at 400-1600mg daily can support serotonin production and is often used for mood enhancement, as it increases serotonin turnover, increases norepinephrine and dopamine activity, as noted in the study 1.
• Vitamin B6 (25-100mg daily) is essential for serotonin synthesis and works well when combined with 5-HTP.
• Vitamin D3 (1000-5000 IU daily) has been linked to serotonin regulation, with deficiency often associated with low mood.
• St. John's Wort (300mg three times daily) may increase serotonin availability, though it shouldn't be combined with prescription antidepressants, as it can increase the incidence of serotonin syndrome when combined with other serotonergic agents, as mentioned in the study 1.
• Omega-3 fatty acids (1000-2000mg daily of EPA/DHA) support brain function and serotonin receptors.
• L-tryptophan (500-1000mg before bedtime) serves as a precursor to serotonin. It's crucial to start with lower doses and consult a healthcare provider before beginning any supplement regimen, especially if you're taking medications or have existing health conditions, to minimize potential risks and interactions, such as those associated with St. John's Wort, as noted in the study 1.

From the FDA Drug Label

DIRECTIONS: Adults and children 5 to 10 drops orally, 1 time daily or as otherwise directed by a health care professional. ACTIVE INGREDIENT: (in each drop): 25% of 5-Hydroxytryptophan 12X, 30X, 12C, 30C; 0.10% of 5-Hydroxytryptophan 6X.

The supplement that can help boost serotonin levels is 5-Hydroxytryptophan (5-HTP), as it is an active ingredient in the mentioned drug labels 2 2. 5-HTP is a precursor to serotonin, and taking it as a supplement may help increase serotonin levels in the body. However, it is essential to follow the directions and consult a healthcare professional before taking any supplement, especially if symptoms persist for more than 7 days. Key points to consider:

• Dosage: 5 to 10 drops orally, 1 time daily
• Consultation: Consult a healthcare professional for use in children under 12 years of age or if symptoms persist
• Active ingredient: 5-Hydroxytryptophan (5-HTP)

From the Research

Supplements that Boost Serotonin

Several supplements have been studied for their potential to boost serotonin levels, including:

• Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) 3
• Vitamin D, which has been shown to transcriptionally activate tryptophan hydroxylase 2, an enzyme involved in serotonin synthesis 3
• St. John's Wort (Hypericum perforatum), which has been found to inhibit the synaptosomal uptake of serotonin and has been used to treat mild-to-moderate depression 4, 5, 6, 7
• Hyperforin, a constituent of St. John's Wort, which has been shown to have a significant effect on the synaptosomal uptake inhibition of serotonin 5

Mechanisms of Action

The mechanisms by which these supplements boost serotonin levels are not fully understood, but research suggests that:

• Omega-3 fatty acids may increase serotonin release from presynaptic neurons by reducing E2 series prostaglandins 3
• Vitamin D may influence serotonin receptor action by increasing cell membrane fluidity in postsynaptic neurons 3
• St. John's Wort may inhibit the reuptake of serotonin, leading to increased levels of serotonin in the synaptic cleft 4, 5, 6, 7

Studies and Evidence

Numerous studies have investigated the effects of these supplements on serotonin levels and depression, including:

• A 2015 study that proposed a model whereby insufficient levels of vitamin D, EPA, or DHA, in combination with genetic factors and at key periods during development, would lead to dysfunctional serotonin activation and function 3
• A 2003 study that reviewed the mechanisms of action of St. John's Wort in depression and found that it inhibits the synaptosomal uptake of serotonin, dopamine, and noradrenaline 4
• A 2004 study that compared the synaptosomal uptake inhibition of serotonin by St. John's Wort products and found that the potency of the products depended on the amount of hyperforin in their dosage forms 5
• A 2022 study that reviewed the advantages and disadvantages of using St. John's Wort as a treatment for depression and found that it was superior to placebo in patients with mild and moderate depression 6
• A 2004 study that characterized the pharmacological effects of St. John's Wort in mice and found that it inhibited brain synaptosomal serotonin uptake and had behavioral effects similar to those of selective serotonin-reuptake inhibitors (SSRIs) 7