11/29/2016

15 Serotonin Supplements to Boost Mood Naturally | Be Brain Fit

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15 Serotonin Supplements to Boost Mood Naturally

By Deane Alban

Serotonin supplements like specific amino acids, vitamins, minerals and herbs
increase serotonin levels, helping depression and other brain-related disorders.

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Serotonin is a neurotransmitter that plays a large role in mood, learning, appetite control, and
sleep.
Its widely believed that low serotonin is the main underlying cause of depression.

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Selective serotonin reuptake inhibitors (SSRIs) such as Paxil, Prozac, Zoloft, Celexa, and Lexapro
are used by millions to relieve symptoms of depression by increasing brain levels of serotonin.
But SSRIs can have serious side effects and dont work for everyone, possibly up to 40% of those
who try them. (1)

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One meta-analysis concluded that 68% of these drugs benefits were due to the placebo effect. (2)
Several other brain-related disorders besides depression are related to low serotonin,
including autism, ADHD, bipolar disorder, sleep disorders, and schizophrenia. (3)
Many people with depression or other serotonin deficiency symptoms and conditions are
searching for better ways to increase serotonin levels naturally without the use of drugs.
If this is your situation, here are some serotonin supplements proven to help increase serotonin
levels naturally.

The Types ofSupplements thatIncreaseSerotonin Naturally

There are many kinds of nutritional supplements that increase serotonin levels amino acids,
vitamins, minerals, herbs, and more.
Before you take any serotonin supplement, its important to understand a little bit about them
and especially how they work together.
Sometimes there are vital synergistic relationships between these various serotonin boosting
substances.

Serotonin Boosting Supplements See Amazon.com for best selection and value

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There are several cofactors required to make the most commonly used serotonin supplements do
their job.
Conversely, there are times when these supplements can react adversely with medications or
other serotonin supplements, and you need to know about those too.

Amino Acid Serotonin Supplements

Three of the most widely used serotonin supplements are the amino acids tryptophan, 5-HTP,
and SAM-e.
Note that it is not considered safe to mix any of these amino acid supplements
with antidepressant medications. (4, 5, 6)
Do so only if you are working with a knowledgeable health care professional.

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Together, they can cause too large an increase in serotonin which can result in a potentially
serious condition known as serotonin syndrome.
Serotonin syndrome should be taken very seriously. Symptoms range from mild to fatal.

Tryptophan
Tryptophan might seem like a logical serotonin supplement to try first since tryptophan is a
precursor of serotonin.
Tryptophan is an amino acid commonly found in protein-rich foods like animal products.
But since protein blocks serotonin synthesis, eating a meal containing protein will actually cause
both tryptophan and serotonin levels to drop.

Tryptophan Supplements See Amazon.com for best selection and value

However, tryptophan supplements can increase brain serotonin even though eating foods
containing tryptophan does not. (7)
Tryptophan supplements fell out of favor when a contaminated batch from Japan caused
thousands to fall ill in the 1980s.
For decades, manufacturers shied away from selling this supplement, but its now readily
available and widely known to be safe.
Related articles on Be Brain Fit:
How Tryptophan Supports Serotonin Levels for Good Mental Health
Brain Inflammation May Be the Cause of Your Depression
5-HTP Benefits for Anxiety, Depression, Sleep

5-HTP(5-hydroxytryptophan)
5-HTP could be considered as either an amino acid or herbal supplement.
It comes from Griffonia simplicifolia, an African woody shrub.
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Griffonias seeds contain 20% 5-HTP. (8)

But weve put it in the amino acid category since its
so closely associated with tryptophan.
In the US, Canada, and the United Kingdom, 5-HTP
is sold as an over-the-counter supplement
for ADHD, anxiety, depression, fibromyalgia,
migraines, sleep disorders, and weight loss. (9)
Elsewhere in Europe, its available as a prescription
drug. (10)
Unfortunately, this supplements usefulness for
depression may be more hype than substance.
A review of 108 studies on 5-HTP revealed that there is still no definitive evidence that it helps
depression. (11)

Tryptophan or5-HTP?An Ongoing Debate

Theres an ongoing discussion in the natural health community whether its better to take
tryptophan or 5-HTP to increase serotonin levels.
Tryptophan more readily enters the brain, but 5-HTP requires one less step to convert
into serotonin.

Tryptophan Supplements See Amazon.com for best selection and value

We prefer tryptophan supplements not just because studies have not conclusively found that 5HTP helps depression, but because 5-HTP is not intended for long-term use.
While its increasing serotonin, its depleting other
neurotransmitters like dopamine and
norepinephrine. (12)
Within a few months, this inevitably causes a cascade
of negative side effects.

SAM-e (s-adenosyl methionine)

SAM-e naturally occurs in every cell of body and
brain and fuels over 100 metabolic reactions.
SAM-e supplements are synthetically derived
and sold in the US as a supplement.
In Europe, SAM-e is used as a prescription
medication for depression, liver disease, and
osteoarthritis. (13)

Serotonin Boosting Supplements See

Amazon.com for best selection and value
Several studies show that SAM-e works as well for
depression as some antidepressant medications by
increasing serotonin, dopamine, acetylcholine and
other important brain chemicals. (14, 15)
Its particularly helpful for Parkinsons and
schizophrenia patients who also have depression. (16)
SAM-e should not be mixed with drugs that affect serotonin release such as levodopa, Demerol,
or Ultram, or the over-the-counter cough remedy Robitussin DM. (17)

Vitamins and Minerals that Increase Serotonin

According to Dr. Datis Kharrazian, author of Why Isnt My Brain Working?, numerous vitamins

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According to Dr. Datis Kharrazian, author of Why Isnt My Brain Working?, numerous vitamins
and minerals are cofactors required to synthesize serotonin.
Here are a few that are integrally connected to serotonin production.
Related articles on Be Brain Fit:
Balance Your Neurotransmitters to Take Control of Your Life
How Inositol Benefits These 6 Mental Health Conditions

Vitamin B6 (pyridoxine)
Vitamin B6 must be present to facilitate conversion of either 5-HTP or tryptophan into
serotonin. (18)
Often 5-HTP or tryptophan supplements also contain B6 for this reason.
People suffering from major depression consistently have low blood levels of both vitamins B9
and B12, both of which are needed for SAM-e to be utilized by the brain. (19)

Vitamin B9 (folic acid)

Folic acid deficiency will cause low serotonin levels.
It can act as an antidepressant, possibly by affecting serotonin receptors within the brain. (20)

Antidepressant Supplements See Amazon.com for best selection and value

One study concluded that everyone with depression should be taking folic acid since its potential
benefits are so great. (21)
Folic acid enhances the effects of both SAM-e and antidepressant medications such as
Prozac. (22)

Vitamin C
Vitamin C is another serotonin cofactor that can act as a natural antidepressant. (23)
One study found that participants who were given vitamin C reported feeling happier,
often within as little as one week. (24)
Vitamin C is also required to produce dopamine, norepinephrine and epinephrine
neurotransmitters that boost physical and mental energy and feelings of reward and satisfaction.

Vitamin D

Vitamin D, the sunshine vitamin, may be the most

important missing vitamin for your brain and your
mood.
Deficiency is rampant, with an estimated 77% of
Americans not getting enough. (25)
Low levels are thought to be responsible for the
depression many people feel in the winter known as
seasonal affective disorder. (26)

Vitamin D Supplements See Amazon.com for best selection and value

Vitamin D regulates the conversion of tryptophan into serotonin. (27)
If you spend most of your time indoors or live in the northern half of the US, vitamin D
supplementation is a must.

Magnesium
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Magnesium is a mineral essential in over 600 different metabolic functions including nervous
system regulation. (28)
It has a direct effect on serotonin balance. (29)
Patients treated with magnesium supplements have experienced rapid recovery from major
depressive disorder. (30)

Magnesium Supplements See Amazon.com for best selection and value

Besides improving mood, its also been shown to increase focus and concentration, energy,
and resilience to stress. (31)
Magnesium deficiency is a widespread issue with up to 75% of Americans being deficient. (32)

Zinc
Zinc is another essential mineral with antidepressant properties. (33)
Its normally present in high concentrations in the brain where it assists many brain functions.
It increases the uptake of serotonin in certain areas of the brain and shows potential as a
treatment for major depressive disorder. (34, 35)
Zinc deficiency is extremely common, probably affecting 2 billion people worldwide. (36)
Children, seniors, and vegetarians are most at risk for zinc deficiency.

Food-Based Natural Serotonin Boosters

There are a few serotonin boosting compounds that originate in food.
Theoretically, you could boost your serotonin level just from food, provided you consumed
enough of the right foods.

L-theanine
L-theanine is a brain boosting amino acid found almost exclusively in green tea.
It increase levels of serotonin and can make you more resilient to stress. (37)

Green Tea See Amazon.com for best selection and value

It has the unique ability to increase alpha brainwave activity which puts you in a
similar brainwave state achieved during meditation. (38)
You can take l-theanine supplements or get it from drinking green tea 3 cups of per day should
deliver real brain benefits. (39)
Related articles on Be Brain Fit:
Serotonin Foods and Mood Disorders
The Brain Benefits of Omega-3 Fats in Your Diet

Omega-3 essential fatty acids

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Omega-3 essential fatty acids

15 Serotonin Supplements to Boost Mood Naturally | Be Brain Fit

Omega-3 EFAs are found mainly in cold water fatty fish like salmon and mackerel.
They are one of the most important type of nutrients for overall brain health and function.
Theyre essential for building healthy brain cells and promoting new brain cell formation. (40)
People with low serotonin levels commonly have low levels of omega-3 fats.
Two major components of omega-3s are DHA (docosahexaenoic acid) and EPA
(eicosapentaenoic acid) and both are involved with serotonin.

Omega-3 Supplements See Amazon.com for best selection and value

DHA makes serotonin receptors more receptive, while EPA increases the release of serotonin
from neurons. (41)
DHA is generally considered the most important of the omega-3s for brain function.
Low levels of DHA are linked to depression, bipolar disorder, schizophrenia, memory loss, and
Alzheimers. (42)
You could get enough omega-3s from your diet if you ate wild salmon every day.
But there are very few people who wouldnt benefit from omega-3 supplementation in the
form of fish oil or krill oil since its estimated that 70% of the population is omega-3
deficient. (43)

Probiotics

Probiotics are good bacteria found in fermented

foods like yogurt, kefir, and unpasteurized
sauerkraut.
They can help establish a normal balance between
good and bad bacteria in your intestines, and that is
surprisingly relevant to the health and function of
your brain.
An overabundance of bad bacteria in the gut is
called dysbiosis and creates toxic byproducts called
lipopolysaccharides.

Probiotic Supplements See Amazon.com for best selection and value

Lipopolysaccharides have numerous negative effects on your brain including lowered serotonin
levels. (44)
Probiotic supplements can help if you dont regularly eat fermented foods.
Lifestyle factors that mess up your gut flora balance include stress, alcohol, sugar, exposure to
toxins, and taking antibiotics or birth control pills. (45)

Herbs That Increase Serotonin Levels

Theres a fine line between food based supplements and herbal remedies.
Herbal remedies are derived from plant parts seeds, berries, roots, leaves, bark, and flowers
and used medicinally.
This last group, herbal serotonin supplements, is derived from plants but not those we normally

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How to Put Post-Holiday Depression Behind You

194

Herbal Remedies for Depression: Viable Alternative to Antidepressants

15

Curcumin
4

Curcumin is the active ingredient in the spice turmeric which has many brain boosting
properties.
This compound increases levels of both serotonin and dopamine. (46)
Curcumin supplements have proven to be as effective as Prozac for depression. (47)

Curcumin + Turmeric Supplements See Amazon.com for best selection and value
Isolated curcumin is not very bioavailable so look for a curcumin supplement that has taken
measures to enhance bioavailability.
For example, the addition of piperine, a compound found in black pepper, increases curcumin
absorption by up to 2000%. (48)

Garcinia cambogia
Garcinia cambogia is a sour tropical fruit thats used in traditional Asian cuisine.
Garcinia extract has become a wildly popular weight loss supplement that supposedly works by
decreasing appetite while increasing the bodys ability to burn fat. (49)
Studies show its minimally effective as a fat burner, but it does suppress appetite by increasing
serotonin levels. (50, 51)
It may also help with weight loss by improving mood which reduces emotional eating. (52)
If you are taking an SSRI, do not take garcinia as this combination can lead to serotonin toxicity.
(53)

Rhodiola rosea
Rhodiola rosea goes by many common names Arctic root, golden root, rose root, western
roseroot, Aarons rod, and kings crown to name a few. (54)
And it has almost as many uses as it has names!
Rhodiola rosea has been called an herb thats good for whatever ails you.
If you have brain fog, trouble concentrating, and low energy along with your depression, its an
excellent herb to consider.
Its been used since the ancient Greeks to boost overall physical and mental vitality.
Its a potent adaptogen that increases resistance to stress. (55)

Serotonin Boosting Supplements See Amazon.com for best selection and value
And its an excellent serotonin booster that also decreases the stress hormone cortisol. (56)
Rhodiola rosea helps with a wide range of brain related disorders including depression, anxiety,
seasonal affective disorder (SAD), and memory loss.
It can also help overcome the stress, brain fog, and anxiety that often accompany fibromyalgia
and chronic fatigue syndrome. (57)
It has almost no side effects and works faster to reduce depression than antidepressant
medications. (58)

How to Increase Serotonin with Supplements: The Bottom Line

Selective serotonin reuptake inhibitors (SSRIs) are usually prescribed for depression. They work
by increasing serotonin levels.
But they are not the only way to increase serotonin.

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But they are not the only way to increase serotonin.

There are a wide variety of supplements that can increase serotonin levels naturally.
But there are some finer points you need to know to use serotonin supplements safely and
effectively.
Its critical that you dont mix and match serotonin supplements with other substances that
increase serotonin or you put yourself at risk for potentially dangerous serotonin syndrome.
Unfortunately, just as with any antidepressant medication, there is no one serotonin supplement
that works for everyone.
It may require some trial and error to figure out the one thats right for you.
SUBJECT: Sharper thinking
Movies like Limitless and Lucy have fueled an
interest in the power of so-called smart drugs.
Smart drugs are substances that claim to make you
smarter, highly focused, and more productive.
But many of the products containing these
substances are neither helpful nor harmless.
We've looked closely at the market and found a
supplement that combines some of the most
effective, safe and natural brain enhancers we
know.
These enhancers work with your brain's own
neurotransmitters to really improve your thinking,
memory, focus, and mood.
Start thinking better today
Deane & Dr. Pat

28 Comments

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Neeraj Kanayalal
Hi! Great information! I was wondering if a pill like a multi vitamin which has all or most of the B class
vitamins and minerals essential for good brain health, all in a capsule?? If there is I'd love to know the
name/brand. Thank you
Like Reply 16 hrs

Be Brain Fit
Hi Neeraj, I'm afraid I don't know of any supplement that contains everything the brain needs in
one capsule.
Like Reply 14 hrs

Will Brown Allan Hancock College

Hi there,
I am a very high functioning autistic young man and I am in my early 30's. I have been suffering with
severe anxiety and low to mild depression with sensory processing problems such as sight and certain
noises such as misophonia (which was - and still the worst for me) throughout my whole life since it all
began when I was about 7 or 8 years old. It gradually got worse and worse since after I left high school
which also led to me having pretty bad insomia (sleeping problems).
Up until then, I started taking BroccoMax supplements in October or November of 2014, and it gradually
sta... See More
Like Reply Nov 22, 2016 3:51pm

Be Brain Fit
Hi Will, I appreciate your taking the time to write to us. I'm sorry to hear you are feeling so bad.
To be honest, your situation is beyond our area of expertise. Have you talked to your doctor
about your concerns? I hope you are under the care of someone who listens to your needs and

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about your concerns? I hope you are under the care of someone who listens to your needs and
is understanding of your situation.
If you feel you've reached the end of the line with your current doctor or medications, you might
want to look for a health care professional who aligns themselves with orthomolecular medicine,
functional medicine, or integrative psychiatry. These practioners aim to correct i... See More
Like Reply Nov 22, 2016 6:07pm

Will Brown Allan Hancock College

Be Brain Fit I am maybe even thinking about using all of the supplements (that I have
researched) such as taking Broccomax (Broccoli Extract), Vitamin D, Vitamin C, Vitamin B6,
Vitamin B9 (folic acid), Magnesium, Zinc, 5-HTP and St. John's Wort ALL AT THE SAME TIME
with the lowest dosage on Effexor XR that I am currently taking. Can that also be helpful?
Like Reply Nov 22, 2016 6:20pm

Be Brain Fit
Will Brown There is no reason you can't take the vitamins and minerals you've mentioned
together. But since you take an antidepressant you should NOT take 5-HTP or St. John's wort.
Neither of these should be mixed with antidepressants nor should they be taken together. You
can learn more about why I caution against both of these supplements here:
http://bebrainfit.com/herbal-remedies-depression/
http://bebrainfit.com/5-htp-benefits-side-effects/
Like Reply Nov 23, 2016 7:49am

Le'ah Alexandra Golden LahRu Nomad at Free Lance

If I combine l-tryptophan and flax seed, in theory, my natural serotonin levels should begin to rise and
normalize?
Like Reply Nov 20, 2016 1:24pm

Be Brain Fit
Hi Le'ah, There's a reason we mention fish and krill oil and not flaxseed in this post. Flaxseed's
omega-3s are in the form of ALA which converts very poorly to EPA and DHA. In fact less than
than 0.5% of ALA found in plants gets converted to DHA and EPA. You can read more about
there here: http://bebrainfit.com/dha-supplements-brain/
Like Reply Nov 20, 2016 5:55pm

Suresh Kumar Civil Engineer at Mouchel

Can I combine the SSRI with tryptophan or 5htp
Like Reply Nov 20, 2016 5:53am

Be Brain Fit
No, Suresh, those combinations are not safe. When taken together they can cause serotonin
syndrome, a potentially serious condition.
Like Reply Nov 20, 2016 6:49am

Jessica Renae Workman

I have been struggling to loose weight and I am suffering with low sex drive and depression. I feel
sluggish and tired and just plain blah. What can I take to help combat all of these things?
Like Reply Nov 15, 2016 6:51am

Be Brain Fit
Hi Jessica, Most people assume that depression is linked to low serotonin but that is not always
the case. Dopamine-based depression expresses itself as lethargy and lack of enjoyment of life,
while serotonin-based depression tends to be accompanied by anxiety. You sound more like a
low dopamine candidate. You can learn about this here: http://bebrainfit.com/dopaminedeficiency/
Like Reply

1 Nov 15, 2016 12:22pm

Jon Thompson
how well are you sleeping? Are you supplementing with b vitamins? Cut out processed foods,
increase exercise, leafy green vegs, balance the hormones, decrease your caloric load, replace
with Dr. Eric Berg's diet after you determine your body type.
Like Reply Nov 18, 2016 12:02am

Jennifer Baldwin
Hi. I've had to stop taking my effexor and welbutrin because I ran out of refills and doc wouldn't refill them
cause I moved. I tried 5-htp and that didn't help me at all (seemed to make it worse in a way) and was
wondering if SAM-e would be a good alternative. Anyone know of anything else? I already take B6, B12
& the magnesium mentioned here. I can't get insurance till I get a job here so I'm stuck. I'd appreciate
any help or advice y'all can give me
Like Reply Nov 14, 2016 8:45am

Be Brain Fit
Hi Jennifer, Either SAM-e or trytophan are good alternatives to 5-HTP. Let me direct you to a
post that cover natural options specifically for depression there -- http://bebrainfit.com/naturalantidepressants/
Some of the best remedies for depression aren't pills. Exercise, meditation and some other
lifestyle changes can be equally helpful.

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lifestyle changes can be equally helpful.
Like Reply Nov 15, 2016 12:17pm

Julia Moil-Gruetzemacher Seattle, Washington

Hi I have type 2 diabetes which I control by taking Metformin. I suffer from anxiety and thought I should
start taking Omega 3 supplement. I was on it for a month and i felt great! What a huge difference this
one pill made. Then I noticed my blood sugar readings went from 112/150 to 200/230's. I've not changed
my eating habit as a matter of fact I craved less sweets because of the fish oil. But something was
obviously off. In researching I found out that fish oil counteracts with my medication. Is there anything
else I can take that it won't bring my blood sugar levels up? I do have an appointment with my doctor and
I will discuss this him but I'm afraid he'll suggest anti-anxiety medication and I won't take that. So please
help me. ~ Sleepless in Seattle
Like Reply Nov 13, 2016 12:54am

Be Brain Fit
Hi Julia, This must have been very disappointing for you.
Fortunately, there are many other
natural ways to treat anxiety. In this article -- http://bebrainfit.com/natural-remedies-anxiety/ -you can see what other natural remedies for anxiety are available. One that you might want to
consider is curcumin -- it shows promising for treating diabetes since it tends to lower blood
sugar levels. http://bebrainfit.com/curcumin-benefits/ (And of course, run this by your doctor
before adding it to your regime.)
Like Reply

1 Nov 13, 2016 8:06am

Julia Moil-Gruetzemacher Seattle, Washington

Be Brain Fit thank you so much for your quick response!!
Like Reply Nov 13, 2016 9:24am

Jenna Vetromile Morgante Assistant Director/ Children's Director at The Well

Curious, how do you know which herbs and vitamins you can mix, how much to take of each of them?
And should things like vitamins be taken all at once? Like would I take b6, b9 c,d, magnesium and zinc all
at once?
Like Reply Nov 8, 2016 4:15pm

Be Brain Fit
Hi Jenna, There's no problem mixing the vitamins and minerals you mention with each other or
with herbal supplements. The only negative interactions here to watch out for are between
trytophan and 5-HTP. The easiest way to get all of the nutrients is to take a good multi that
contains roughly 100% of the RDA of these nutrients. This post -- http://bebrainfit.com/brainsupplements/ -- contains the dosages of most of these serotonin supplements including Arctic
root, curcumin, theanine, tryptophan, and omega-3s.
(We've listened to our readers -- and plan to update more of our posts, including this one, with
dosage information soon!)
Like Reply

1 Nov 8, 2016 7:32pm

Jenna Vetromile Morgante Assistant Director/ Children's Director at The Well

Be Brain Fit
Thanks so much for your quick response! Those dosages would be so helpful! I just found
this article and have already shared it with some friends who found it helpful as well but had
some of the same questions ..: I'll keep checking back for more info!
Like Reply Nov 8, 2016 7:52pm

Be Brain Fit
Jenna Vetromile Morgante Thanks for sharing it, Jenna. And we really do appreciate the
feedback. It helps us make our posts better and more helpful.
Like Reply Nov 8, 2016 8:45pm

Shaquille Rakeem Works at Real Madrid C.F.

Thank you very very much
Like Reply Oct 20, 2016 8:41am

Be Brain Fit
You're welcome, Shaquille!
Like Reply Oct 20, 2016 1:58pm

Raghu Raj Wesly boys High School secunderabad

Ratnakara
I am suffering with OCD Disease from past six years and taking medicines for OCD ( fluvoxamince cr 100 ) and quitipin 50 and lonazep tablets regularly from the past six years but there is no great
improvement and i am suffering with side effects like concentration problem memory problem and anger i
dont know still how many years i have to take this medicines from the past two years i am not working
any where because of very poor concentration and memory problems i am diabetic patient i am post
graduate but no job becuase of these side effects i am regulary in touch with my psychiatrist ( Doctor) I
am married not at all enjoying sexual life because of these tablets doctor said i have to use fluvoxamine
cr 100 tablet for life long please help me in this regard
Like Reply Oct 1, 2016 8:37pm

Be Brain Fit

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Hi Raghu, It sounds like the side effects are not worth the minimal benefits you are receiving.
Here are some things that may help.
Curcurmin or turmeric, trytophan, and inositol are supplements that can help OCD. You can
learn more about these here:
http://bebrainfit.com/herbal-remedies-depression/
http://bebrainfit.com/tryptophan-serotonin-mental-health/
http://bebrainfit.com/inositol-benefits-mental-health/
However, do not take any new supplements without talking to your psychiatrist -- you need to
make sure they don't interact with the medications you are on. ... See More
Like Reply Oct 2, 2016 8:06am

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