From the Guidelines
Yes, there are several ways to increase serotonin levels naturally without SSRIs or tricyclic medications, including regular exercise, dietary changes, exposure to bright light, stress reduction techniques, adequate sleep, and social connections, as well as supplements like 5-HTP, SAMe, or St. John's Wort, as recommended by recent guidelines 1.
Non-Pharmacological Interventions
Non-pharmacological treatments such as exercise, psychotherapy, and behavioural interventions can help to alleviate depressive symptoms and improve mental health, as noted in a recent study 1. Some key interventions include:
- Regular exercise, particularly aerobic activities like running, swimming, or cycling for 30 minutes most days of the week, which can boost serotonin production.
- Dietary changes, especially consuming foods rich in tryptophan (the amino acid precursor to serotonin) such as turkey, eggs, cheese, nuts, salmon, and tofu.
- Exposure to bright light or sunlight for at least 15 minutes daily, which stimulates serotonin production and is effective for seasonal depression.
- Stress reduction techniques including meditation, yoga, and deep breathing exercises practiced for 10-20 minutes daily, which can help maintain healthy serotonin levels.
Supplements and Other Considerations
Some supplements like 5-HTP (typically 50-100mg daily), SAMe, or St. John's Wort may help increase serotonin, though these should be used with caution and preferably under medical supervision as they can interact with other medications and aren't suitable for everyone, as noted in a guideline from the American College of Physicians 1.
Prioritizing Recent and High-Quality Evidence
The most recent and highest quality study 1 provides the best evidence for non-pharmacological interventions to increase serotonin levels, and its recommendations should be prioritized in clinical practice.
From the Research
Alternatives to SSRIs and Tricyclic Medication for Increasing Serotonin
There are several alternatives to SSRIs and tricyclic medication for increasing serotonin levels, including:
- Dietary manipulation of precursor levels, such as tryptophan, which has shown modest clinical success 2
- L-tryptophan supplementation, which has been shown to decrease anxiety and increase positive mood in healthy individuals 3
- Vitamin D and omega-3 fatty acid supplementation, which may help regulate serotonin synthesis and action in the brain 4
Mechanisms for Increasing Serotonin
The mechanisms for increasing serotonin levels include:
- Activating tryptophan hydroxylase 2 (TPH2), the enzyme responsible for serotonin biosynthesis in the brain 2
- Increasing the availability of tryptophan, the precursor to serotonin 3
- Modulating the activity of vitamin D and omega-3 fatty acids, which may influence serotonin synthesis and action in the brain 4
Evidence for Alternatives to SSRIs and Tricyclic Medication
The evidence for alternatives to SSRIs and tricyclic medication for increasing serotonin levels is based on several studies, including:
- A systematic review of the effect of L-tryptophan supplementation on mood and emotional functioning, which found that taking 0.14-3g of L-tryptophan per day can improve mood in healthy individuals 3
- A study on the role of vitamin D and omega-3 fatty acids in controlling serotonin synthesis and action, which found that these nutrients may help regulate serotonin levels in the brain 4
- A systematic umbrella review of the evidence for the serotonin theory of depression, which found that there is no consistent evidence to support the hypothesis that depression is caused by lowered serotonin activity or concentrations 5