Serotonin levels can be increased through natural strategies such as physical activity, massages or a healthy, balanced diet rich in Tryptophan. However, in cases where these activities are not sufficient to increase Serotonin levels, it may be recommended to use supplements to promote a sense of well-being.
Serotonin is a neurotransmitter produced from an amino acid, Tryptophan, which can be related to various bodily functions, such as regulating sleep and body temperature, promoting good mood and feeling well-being and improving cognitive functions. Learn more about Serotonin function in the body.
- That’s why it’s important that Serotonin levels are ideal for the person to make the most of.
- So.
- Some ways that can help increase circulating Serotonin levels in the blood to ensure the benefits of this neurotransmitter are:.
The practice of physical activity increases circulating Serotonin levels in the blood as it is able to promote increased production and release of Tryptophan, which is the amino acid associated with the production of this neurotransmitter.
Thus, during regular or high-intensity exercise, it is possible to increase Serotonin levels in the blood that reaches the brain, resulting in a sense of well-being and a better quality of life.
All kinds of physical activity is able to stimulate Serotonin production, but aerobic exercises are usually associated with a higher level of production of these neurotransmitters and therefore may be interesting for the person to run, swim, walk or dance, for example. . Example.
Discover the other benefits of exercise
Some studies indicate that daily sun exposure is also able to increase Serotonin levels, as sun exposure promotes vitamin D production, which has a direct impact on Tryptophan metabolism and therefore leads to the formation of Serotonin amounts.
Thus, it is recommended that to increase the amount of vitamin D and therefore Serotonin, the person should be exposed to the sun for 10 to 15 minutes a day, preferably at times of the day when the sun is not as hot as recommended. don’t use sunscreen in this situation. Learn how to sunbathe to produce vitamin D.
Food is critical to Serotonin production because it is through the diet that it is possible to obtain ideal amounts of Tryptophan.
Thus, to increase Serotonin it is important to have a diet rich in Tryptophan, focusing on foods such as cheese, salmon, eggs, bananas, avocados, nuts, chestnuts and cocoa, for example. Learn about other Tryptophan-rich foods.
See more feeding tips for increasing Serotonin in the video below
Some relaxing activities such as meditation and yoga, for example, can also help increase Serotonin levels, because during the practice of these activities, it is possible to regulate nerve signals and improve the activity of neurotransmitters, thus promoting a sense of well-being. .
In addition, as these activities aim to reduce symptoms of anxiety and stress, they also help regulate cortisol levels, which have an anti-Serotonin action. Therefore, it is possible to promote the action of Serotonin in the body.
Another way to promote increased Serotonin levels through relaxation-promoting activity is massage, in which the production of neurotransmitters associated with the feeling of well-being, such as serotonin and dopamine, is promoted.
When natural techniques are not sufficient to increase Serotonin, the use of supplements that promote an increase in Tryptophan concentration in the body and the release of Serotonin may be indicated.
Some of the supplements that may be indicated are 5-HTP, which can easily reach the nervous system and induce Serotonin production, and tryptophan supplement, when it is not possible to obtain ideal amounts of this amino acid through the diet.
In addition, some studies suggest that the use of probiotics may also promote an increase in Serotonin levels, as it promotes an increase in Tryptophan levels in the blood, thus representing a higher amount of this amino acid in the brain and increased Serotonin production. Learn more about probiotics and how to consume them.
It is important that the use of supplements is indicated by the doctor or nutritionist according to the needs of the individual.