How to Increase Serotonin: 7 Evidence-Backed Ways (2026)

Brainzyme® Editorial Team · Updated 2026 · About 11 minutes to read

Serotonin is a chemical messenger that helps regulate your mood, sleep and digestion. You cannot eat it directly, but you can support healthy levels through everyday habits: getting daylight, moving your body, eating tryptophan-rich foods, sleeping well and staying socially connected. Here is how each one works, and where the evidence is strongest.

What serotonin does in the body

Serotonin, known to scientists by its chemical name 5-hydroxytryptamine (5-HT), is a neurotransmitter: a signalling molecule that carries messages between nerve cells. It is best known as a mood regulator, but its job description is far wider than that.

It helps shape how calm or settled you feel, plays a part in the sleep-wake cycle, influences appetite, and is involved in how the gut moves food through. In fact, the gut is where most of it lives. Roughly 90% of the body's serotonin is produced in the lining of the digestive tract, where it helps coordinate digestion. The serotonin made in your gut and the serotonin made in your brain are kept separate, but the two systems are in constant conversation through the gut-brain axis.

Signs your serotonin may be low

There is no simple home test for serotonin, and levels in the brain are difficult to measure directly. What researchers describe instead is a cluster of changes that often appear together when serotonin signalling is lower than usual. These are general patterns, not a diagnosis.

People commonly report a flatter or lower mood, more anxious or restless feelings, disrupted sleep, stronger cravings for carbohydrate-rich food, and difficulty concentrating or remembering things. Because these signs overlap with so many other causes, including simple tiredness or a stressful period, they are a prompt to look after the basics rather than a reason to assume the worst. If low mood or sleep problems last for more than a couple of weeks, that is a good moment to talk to your GP.

7 evidence-backed ways to increase serotonin

You cannot flip a switch and add serotonin directly. What you can do is provide your body the conditions and raw materials it uses to make and use serotonin well. The strongest evidence points to a handful of everyday habits, several of which were drawn together in an influential review by the researcher Simon Young on raising serotonin without drugs.

1. Get daylight, ideally early

Light is one of the most consistent natural influences on serotonin. Exposure to bright light, especially natural daylight in the morning, is associated with higher serotonin activity, which is part of why mood can dip during a grey winter. Aim to get outside for a walk soon after waking, sit near a window when you can, and make the most of bright days. For some people, seasonal low mood (sometimes called seasonal affective disorder) is helped by light therapy lamps, which a GP can advise on.

2. Move your body regularly

Exercise is one of the few interventions that reliably lifts mood, and increased serotonin activity is thought to be one of the reasons why. The effect does not require punishing workouts: aerobic movement you can sustain, such as brisk walking, cycling, swimming or jogging, appears to matter more than intensity. Around 20 to 30 minutes on most days is a sensible target, and doing it outdoors stacks the light benefit on top.

3. Eat enough tryptophan

Your body builds serotonin from tryptophan, an essential amino acid you can only get from food. When the diet is low in tryptophan, serotonin levels tend to fall, so a varied diet that includes good protein sources is the dietary foundation. Interestingly, eating tryptophan alongside some carbohydrate can help it reach the brain more effectively, which is one reason balanced meals beat isolated nutrients. We cover the best foods in detail below.

4. Protect your sleep

Serotonin and sleep work in a loop. Serotonin is a precursor to melatonin, the hormone that helps you wind down, while poor sleep can knock your mood and serotonin balance the next day. Keeping consistent sleep and wake times, winding down away from screens, and keeping the bedroom cool and dark all help the system regulate itself.

5. Manage everyday stress

Persistent stress is hard on mood chemistry. Calming practices such as slow breathing, mindfulness and time in nature help settle the nervous system and protect the conditions in which serotonin functions well. You do not need a perfect routine; even a few minutes of unhurried breathing or a short walk counts.

6. Stay socially connected

Positive social contact and a sense of belonging are linked with better mood and, researchers suggest, healthier serotonin activity. A phone call with a friend, a shared meal or simply doing something with other people can all help, especially during low patches when the instinct is to withdraw.

7. Do more of what feels meaningful

Deliberately bringing to mind positive experiences, and spending time on activities that absorb and reward you, has been shown to nudge mood in the right direction. Hobbies, music, creativity and acts of kindness all play into the same picture: a life with regular sources of genuine enjoyment supports a steadier mood from the top down.

You raise serotonin not by chasing a single nutrient, but by stacking small daily habits: light, movement, good food, sleep and connection.

Best foods for serotonin

You will sometimes see foods described as "high in serotonin", but that is not quite how it works. What you are really looking for is tryptophan, the amino acid your body converts into serotonin, paired with the wider diet that helps it do its job. The classic tryptophan-rich foods are protein staples most of us already eat.

The practical takeaway is balance rather than any single "super-food": a plate with a good protein source, some wholegrain carbohydrate and plenty of vegetables provides what your body needs to make serotonin, while a healthy gut keeps the wider system working. If you would like a deeper look at eating for cognition, see our guide to brain food, diet and supplementation for focus.

Serotonin supplements explained

Several supplements are marketed for mood and serotonin. The evidence varies, and crucially, some interact with prescribed medicines. The single most important rule is this: if you take any medication, particularly an antidepressant, speak to your GP or pharmacist before adding a supplement, because combining certain products can be risky.

Beyond single ingredients, some people use a broader brain-nutrition supplement to help cover the basics on busy days. Brainzyme® FOCUS ELITE™ combines plant-based ingredients such as matcha green tea with vitamins and minerals including Vitamin B6 and magnesium. Vitamin B6 contributes to normal psychological function, and the formula is designed to support a stress-free focus and a positive mood. It is plant-powered, vegan and GMP-certified, and is intended as a supplement to a balanced diet and healthy lifestyle, not a replacement for one. As with any supplement, it is not a substitute for the everyday habits above, and anyone on medication should check with their GP first.

Serotonin, mood and when to see your GP

Serotonin is often discussed alongside low mood, and lower serotonin activity has been linked with depression in research, though scientists are clear the relationship is complex and not a simple case of one causing the other. The lifestyle steps in this guide are good for general wellbeing, but they are not a stand-in for medical care.

For ongoing or severe low mood, doctors may prescribe medicines that act on the serotonin system, the best known being SSRIs (selective serotonin reuptake inhibitors), which work by keeping more serotonin available between nerve cells. These are prescription-only and prescribed by a doctor for a reason: they need proper assessment and monitoring. There is also a rare but serious condition called serotonin syndrome, caused by too much serotonin activity, usually from combining serotonergic medicines or adding supplements on top of them. That is exactly why professional advice matters before mixing anything.

If low mood, anxiety or sleep problems persist for more than a couple of weeks, get in the way of daily life, or ever feel overwhelming, please speak to your GP. Asking for help is a sensible, practical step, and effective support is available.

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Frequently asked questions

How can I raise my serotonin levels quickly?

The fastest natural lever is bright light and movement together: a brisk walk outdoors in daylight combines two of the habits most consistently linked with serotonin activity. Pairing that with a balanced meal and a good night's sleep supplies the raw materials and rest your body needs to keep serotonin working well.

How do you know if your serotonin is low?

There is no quick home test, but lower serotonin activity is often described alongside flatter mood, more anxious feelings, disrupted sleep, carbohydrate cravings and trouble concentrating. These signs overlap with everyday tiredness and stress, so they are a cue to look after the basics. If low mood or poor sleep lasts beyond a couple of weeks, see your GP.

What foods are best for serotonin?

Look for tryptophan-rich foods, the amino acid your body turns into serotonin: eggs, cheese and dairy, oily fish like salmon, turkey and chicken, plus tofu, nuts and seeds. Eating them as part of a balanced meal that also includes some wholegrain carbohydrate helps the tryptophan reach the brain more effectively.

Where is most serotonin found in the body?

Around 90% of the body's serotonin is produced in the gut, where it helps coordinate digestion, rather than in the brain. This is one reason a healthy, varied diet and good gut health matter for overall mood and wellbeing.

What depletes serotonin the most?

A diet very low in tryptophan, chronic stress, poor sleep and very little daylight are the everyday factors most often linked with lower serotonin activity. Heavy use of certain recreational drugs can also cause a sharp dip afterwards. The good news is that the same habits work in reverse: light, movement, good food and rest help support it.

Disclosure: Brainzyme® is the publisher of this article, and the Brainzyme® FOCUS™ range is its own brand. Food supplements are not a substitute for a balanced diet and healthy lifestyle. This article is for general information and does not replace medical advice. If symptoms persist, please consult your GP or a qualified healthcare professional.

Read more: Natural ways to support dopamine · Brain food supplements, diet and supplementation for focus