Increase Serotonin: 9 Natural Tips That Work

There are days when you notice you're not feeling so good. Not really depressed, but less resilient, less clear, less yourself. Often, this isn't due to a single major cause, but to subtle shifts in your internal balance. And serotonin plays a significant role in this.

This serotonin system reacts strongly to your lifestyle: your diet, exercise, daylight, sleep, and stress management. The beauty is that you can positively influence these conditions every day. Small choices can have a surprising impact on your mood and stability.

In this comprehensive blog, I'll show you how you can support your natural serotonin balance in a safe and scientifically proven way through nutrition, lifestyle, and, where appropriate, supplements.

Small steps with a big impact in your daily life.

Before I give you the tips, I want to check in with you. You might be wondering: how do I actually notice that my serotonin is out of balance? So, here's a short, relatable self-check:

• When your serotonin is healthy , it often feels like this: You have a kind of emotional shock absorber. Things still affect you, but you feel resilient. You sleep reasonably well, have a decent amount of energy, and your stress and eating habits are manageable.
• When your serotonin is out of balance , it feels more like this: The floor beneath your feet is thinner. Your mood fluctuates more quickly, your sleep is more restless, your body feels more tired, and you're more likely to reach for sugar, comfort food, or other "quick fixes."

Do you recognize several of these points? It doesn't necessarily mean anything serious, but it could be a sign that your serotonin system needs some extra attention.

Here are my 9 best tips to help restore your serotonin system.

All well-substantiated by research and, above all, practically implementable in your daily life.

Here's how to do it:

• Don't think of serotonin as a "magical happy pill," but as part of a network of hormones, neurotransmitters, sleep, and stress.
• Don't expect miracles from one food or one supplement; focus on a combination of habits .
• Use the tips below to improve your baseline serotonin levels step by step.

Why this helps

Once you understand that serotonin plays a role in many places in your body (from your brain to your gut), it becomes clear that there isn't just one magic knob to turn.

Instead of looking for the one trick, you look at the bigger picture: how you eat, sleep, exercise, and manage stress. This will give you more peace and control.

What does science say?

In large review studies, serotonin is described as a versatile signaling substance that influences your mood, digestion, blood clotting and bone metabolism, among other things.

The picture that emerges: serotonin is not a separate “happiness hormone”, but an important link in the balance of various bodily processes. (1)

Here's how to do it

• Choose protein-rich sources of tryptophan such as eggs, (plant-based) dairy, tofu, tempeh, chicken, turkey, fish and legumes.
• Nuts and seeds are a nice extra.
• Fruits like bananas can be incorporated into a healthy diet, but are not a great source of tryptophan.

Why this helps

Serotonin is produced from tryptophan, an essential amino acid that you must obtain through food. Eating enough protein throughout the day increases the availability of tryptophan as a building block.

Here's how to do it:

Lay the foundation with a varied, wholesome diet: plenty of vegetables, whole grains, legumes, nuts, seeds, and (oily) fish or good plant-based alternatives. Pay particular attention to:

• Vitamin B6 : chicken, fish, potato
• Folate (B11): green leafy vegetables, legumes
• Niacin (B3): whole grains, peanuts
• Riboflavin (B2): dairy, eggs, almonds
• Iron : legumes, eggs, meat and fish, whole grains; combine vegetable iron with vitamin C (vegetables and fruit) for better absorption

Do you eat a (mostly) plant-based diet, or is your intake low? Consult a dietitian (or your doctor) about blood tests or temporary supplementation.

Why this helps

Your body produces serotonin from tryptophan in several steps. These steps require vitamins and minerals as cofactors, a kind of small "helper" for the enzymes that do the work.

If you do not get enough of this for a long period of time, the conversion to serotonin may be less smooth.

Vitamin B6 and iron, in particular, are directly important, while other B vitamins and some minerals are indirectly involved. Think of magnesium and zinc, which support enzyme function, the nervous system, and overall balance.

What does science say?

In scientific literature it is clearly described that the above vitamins and minerals play a role in the conversion of tryptophan to serotonin.

Deficiencies in these cofactors have been associated with less stable mood in several studies. (3)(4)(5)

Here's how to do it:

• Eat plenty of fiber every day : vegetables, fruit, whole grains, legumes.
• Add fermented products regularly (if your intestines tolerate them well): yoghurt, kefir, sauerkraut, tempeh.
• It is best to limit highly processed products and alcohol, as they can upset your intestinal balance.

Why this helps

A large portion of the body's serotonin is produced in the intestine by cells lining the gut. This serotonin remains outside the brain (it doesn't cross the blood-brain barrier) and is primarily absorbed by platelets.

Your intestines therefore influence your brain primarily indirectly, through nerve pathways, immune signals, and substances produced by gut bacteria. A fiber-rich, varied diet helps support such a balanced gut environment.

What does science say?

Overview studies show that changes in gut flora are related to processes in the gut (including serotonin production) and to mental health.

Think of this as a correlation and indirect influence, not a direct “serotonin button.” (6)(7)

Here's how to do it:

• Eat oily fish (e.g. salmon, mackerel, herring, sardines) 1–2 times a week .
• Don't eat fish? Then choose an omega-3 supplement with EPA and DHA from algae oil.
• Make sure you get enough vitamin D : in spring and summer through sunlight, in autumn and winter (or when there is little sun) if necessary through a supplement according to the usual advice.

Why this helps

DHA is an important building block of brain cells and contributes to the maintenance of normal brain function with a daily intake of 250 mg DHA.

Vitamin D plays a role in your nervous system and immune system, among other things. Think of both as building blocks for a healthy lifestyle.

What does science say?

Large overview studies show that those who consume more omega-3 score slightly higher on average on questionnaires for mental well-being, although these effects are small and variable.

Science is less clear about the exact relationship between vitamin D and serotonin: there are indications, but no consistent evidence yet. Therefore, consider vitamin D as a supporting foundation. (8)(9)(10)

Here's how to do it:

• Aim to exercise at least 3–5 times a week , for 20–30 minutes each time.
• Choose an activity that suits you, so you can keep it up longer. Think: walking, cycling, strength training, swimming, dancing.
• Combine exercise with daylight by exercising or walking outdoors.

Why this helps

Exercise helps lower stress hormones, supports your sleep, and increases the availability of tryptophan in the brain. This allows your body to produce and use serotonin more efficiently, and your overall mood often becomes more stable.

What does science say?

Research shows that young people who exercise regularly feel less depressed on average and have a more stable mood. (11)

Other studies find that exercise affects certain brain processes related to stress, serotonin, and the production of new nerve cells in areas important for your mood. (12)

Here's how to do it:

• Schedule at least one conscious recovery moment every day , for example 5–10 minutes of calm breathing, a short meditation or body scan, or a walk without your phone.
• Sleep: Keep to regular bedtimes and wake-up times as much as possible .
• Pay attention to sources of stress that you can influence (planning, setting boundaries, screen time).

Why this helps

Long-term stress can lower serotonin levels in the brain and alter the sensitivity of receptors. By reducing stress and incorporating recovery time, you literally give your serotonin system more space to function normally.

What does science say?

Long-term stress throws your serotonin system out of balance: In studies, researchers see that stress changes the way serotonin is transmitted and processed in the brain. (12)(13)

That's why it's so important to reduce stress and build in recovery moments every day.

Here's how to do it:

• Get outside within 30–60 minutes of waking up , even in cloudy weather.
• Try to get up and go to bed at about the same time every day.
• Dim lights and screens in the evening so that your biological clock is not unnecessarily disturbed.

Why this helps

Daylight during the day and darkness in the evening help your biological clock. This helps synchronize serotonin and melatonin, setting a logical day-night rhythm, which indirectly supports sleep and mood.

What does science say?

Research shows that daylight during the day is associated with higher serotonin activity in the brain. (14)

In addition, review studies describe that your biological clock and the serotonin system work closely together: a stable day-night rhythm supports how your body produces and uses serotonin and melatonin. (15)