Serotonina – 40 formas de incrementarla

https://selfhacked.com/blog/how-to-increase-serotonin/

What is Serotonin?
Serotonin is an important signaling molecule best known as the “happiness neurotransmitter”
or the “happiness hormone“. It plays a very important role in the brain, where its main job is to
transmit messages between nerve cells. In fact, serotonin is involved in virtually all human
behavior [1, 2].

However, brain serotonin comprises less than 2% of the total serotonin found in our bodies.
Most of the serotonin (over 90%) is actually made, stored, and released by the gut. In addition,
about 5-8% of serotonin is stored in platelets circulating in the blood [1, 3, 4].

As such, the roles of serotonin in the body are many and diverse. Serotonin influences
[4, 1, 3, 5, 2]:

 Mood and emotions

 Movement (motor function)
 Sleep-wake cycle
 Body temperature
 Appetite
 Bowel movements
 Various gut functions
 Blood clotting (platelet aggregation)
 Constriction and relaxation of blood vessels
 Immune responses
 Bone development
 Heart function
 Reproductive function
 Pain perception

What Does It Do?

Discovered in the 1940s, serotonin, also known as 5-hydroxytryptamine or 5-HT, plays
pivotal roles in mood, behavior, gut, and overall optimal body function (homeostasis).
Imbalances in serotonin are linked to a wide array of symptoms that interfere with mental and
physical health, impairing the quality of life [6, 7, 8].

Increasing serotonin levels can help those suffering from anxiety, depression, migraines,
or constipation-predominant irritable bowel syndrome, among other diseases [6, 7, 8].
Production and Removal
The majority of serotonin is made, stored, and released by cells in the gut lining
(enterochromaffin cells). These cells make serotonin from the amino acid L-tryptophan
[9, 10].

Specific bacteria in the human digestive tract can boost serotonin production in the
gut. Gut flora actually balances tryptophan metabolism (via the kynurenine pathway),
influencing the amount of L-tryptophan available for making serotonin. [11, 12].

Serotonin made in the gut cannot cross the blood-brain barrier. That is why brain cells must
produce their own serotonin, from either L-tryptophan or 5-hydroxytryptophan (5-HTP), a by-
product of L-tryptophan [13, 14].

Serotonin in the brain and gut is deactivated in the body by specific proteins (reuptake
transporters) that take up excess serotonin [15, 9].

The serotonin that gets released into the blood gets either taken up by platelets or
rapidly broken down in the liver and lungs by enzymes called monoamine oxidase (MAO-
A) and aldehyde and alcohol dehydrogenase [3].

Disorders
When we talk about serotonin-associated disorders, it’s important to know that these disorders
are not necessarily due to serotonin levels or production as such, but can stem from issues with
serotonin reuptake or the availability of certain serotonin receptors. There are over 15 different
receptor types discovered to date, including the well-known 5-HT1A, 5-HT2A, and 5-
HT2C [16, 17, 18].

Abnormal serotonin levels have been linked to [2, 4, 1, 19, 20]:

 Mental health disorders, including depression, anxiety, aggression, obsessive-

compulsive behavior, substance abuse, and schizophrenia
 Irritable bowel syndrome (IBS)
 Heart disease
 Osteoporosis

Additionally, serotonin connects the gut microbiome with the brain – forming the so-called
“gut-brain axis.” Decreased diversity and stability of beneficial gut bacteria can cause serotonin-
related health issues, especially in the elderly [21, 22, 23].

Other Neurotransmitters
Monoamine neurotransmitters such as serotonin, norepinephrine, and dopamine together
affect mood. A meta-analysis of 53 studies discovered that patients with a family history of
major depressive disorder (MDD) or those diagnosed with MDD but now in remission, who were
tryptophan or tyrosine depleted experienced low mood. No difference was observed in healthy
individuals [24].

An imbalance in serotonin, dopamine, and norepinephrine may contribute to bipolar disorder. It

has been proposed that the combined low levels of these 3 neurotransmitters, and not
serotonin alone, cause mood disorders [25].

In the pineal gland, serotonin is used to make melatonin, a hormone that synchronizes the
body’s “biological clock,” or circadian rhythm. When serotonin is low that limits the amount of
melatonin that can be made in the body, interfering with the sleep-wake cycle [5].

40 Ways to Increase Serotonin Naturally

Lifestyle Changes to Increase Serotonin

1) Stress Reduction
Our bodies release cortisol when stressed. Cortisol decreases serotonin levels in the body,
by increasing serotonin reuptake. Too much cortisol can increase your risk of developing mental
health disorders. That is why reducing mental stress can help balance cortisol levels and
increase serotonin [26].

Many of the lifestyle changes below can be used to decrease stress.

2) Mood Improvement
Serotonin impacts our mood, but mood also affects serotonin production. Studies using brain
imaging (PET), showed that brains of people who are happy produce more serotonin than
brains of people who are sad [27].

Therefore, engaging in activities and doing things that make you happier can help boost
serotonin production.

In addition, studies show that social interactions also influence serotonin levels. Spend more
time with people who make you feel good in general [28].

3) Exercise
Fatigue, as a result of exercise, increases the amount of tryptophan that can cross the blood-
brain barrier (by decreasing BCAA levels) and thereby boosts serotonin production.
Psychological benefits of physical exercise can be more readily achieved with consistent
aerobic exercise training [29, 30, 31, 32].

Mice that ran on treadmills had higher levels of serotonin compared to mice that remained
inactive. Brain tryptophan remained high even after exercise [33].

4) Getting More Sun

It has been long known that bright light helps treat seasonal depression. But several studies
suggest that light is also an effective treatment for other forms of depression [34, 35, 36].

People have higher serotonin levels in the summer compared to winter [37, 38].

In fact, our modern way of life, in which we spend a lot of time indoors, may be depleting our
serotonin levels, thereby making us more vulnerable to mood disorders [32].

Pioneer studies suggest that our skin may produce serotonin when exposed
to sunlight [39, 40].

In addition, you need vitamin D to produce serotonin, and sun to produce vitamin D [41, 42].

Therefore, going outside and spending more time in the sun on a regular basis is a great way to
boost your serotonin levels.

5) Yoga and Meditation

A review of over 200 peer-reviewed RCTs, clinical trials, and meta-analyses studying
complementary and alternative medicine suggest that yoga and meditation may help uplift
mood and improve symptoms of mild, moderate, and treatment-resistant depression [43].

In fact, meditation activates many parts of the brain important for understanding the self,
emotions, problem-solving, adaptability, and increasing awareness. Serotonin plays a role in
wakefulness, along with other neurotransmitters, which are all raised in
meditators [44, 45, 46].

Thirty minutes of yoga and breathing exercises improved mood in a study of 71 healthy adults
[47].

6) Psychotherapy
Psychotherapy or counseling may change brain chemistry and even increase serotonin activity
(by increasing serotonin receptors). In a study of 23 patients with depression who participated in
psychotherapy for 4 months, therapy significantly increased serotonin activity and
improved symptoms of depression [48].

7) Music Therapy
Interestingly, music has been shown to increase neurotransmitters like serotonin.

In fact, rats exposed to melodic music (e.g. Mozart’s sonatas) released more serotonin in their
brains [49].

8) Dance Therapy
A study of 40 students around the age of 16 who participated in dance movement therapy
had increased blood serotonin levels compared to the control group [50].

Foods That Increase Serotonin

Tryptophan is the amino acid building block for serotonin. Tryptophan is not produced by the
body, so it must be taken in through diet.

Current research shows that unlike purified tryptophan, consuming tryptophan-rich foods
does not necessarily increase brain serotonin. That’s because tryptophan-rich foods, such
as meat, dairy, fruits, and vegetables, also contain many other amino acids. Tryptophan has to
compete with these other amino acids for transport across the blood-brain barrier [32, 51].

On the other hand, lack of dietary tryptophan (compared to other amino acids) may lead to
lower blood and brain tryptophan levels, decreasing serotonin production. Increased BCAAs
also lower tryptophan and serotonin, as well as dopamine in the brain. This may be
especially problematic for people who take protein powders to enhance exercise performance
[52, 53].

9) Carbs
Consuming carbs increases serotonin levels by increasing the transport of tryptophan into
the brain [54, 55].

However, you should use other methods to boost your serotonin, as increasing carbs in your
diet can have a plethora of negative effects.

Supplements that Increase Serotonin

10) L-Tryptophan and 5-HTP
In the body, L-tryptophan is used to make 5-HTP from which serotonin is made. Taking L-
tryptophan may raise plasma serotonin, improving cognitive, motor, or gut issues in those who
are deficient [56,57].

A protein called alpha-Lactalbumin from milk contains more tryptophan than many other
proteins. In a study of 18 individuals, 12 grams of alpha-Lactalbumin increased the amount of
tryptophan in blood plasma by 16% after 90 minutes [58].

In another study, 12.32 grams of tryptophan increased blood tryptophan by 43% after 1.5 hours
and improved memory in 23 subjects vulnerable to high stress [59].

In a pilot study of 13 female patients experiencing premenstrual syndrome (PMS), 6 grams of L-

tryptophan taken daily for 14 days improved mood, irritability, difficulty sleeping, and
carbohydrate craving [60].

Tryptophan can be purchased in the form of L-tryptophan supplements. 5-HTP (5-

hydroxytryptophan) supplements are also available. It is important to note that 5-HTP is not the
same as 5-HT, which is the chemical name for serotonin. 5-HTP freely crosses the blood-brain
barrier (serotonin itself does not) to be converted into serotonin [14].

11) Probiotics
In the digestive tract, probiotics restore the gut microbiome and influence the gut-brain axis.
Gut bacteria are important because they can produce tryptophan, from which serotonin is made.
Many mental health disorders, such as Parkinson’s disease, are linked to less diverse or fewer
gut bacteria [61, 62].

In one study, an 8-week probiotic regimen (2.0 x 109 CFU/g of Lactobacillus helveticus and 2.0
x 109 CFU/g of Bifidobacterium longum) increased tryptophan levels in 110 individuals with
depression. Increased tryptophan can increase serotonin production [63, 13].

A probiotic (Bifidobacteria infantis) given to rats for 14 days raised levels of blood tryptophan
[64].

12) Vitamin D
Vitamin D helps the body make, release, and use serotonin in the brain. Vitamin D
activates an enzyme that converts tryptophan into serotonin. If vitamin D levels are low, our
brains make less serotonin. Thus, increasing vitamin D intake increases serotonin levels,
reducing the risk of mental health disorders [41, 42].
A cohort study of over 9k subjects demonstrated that taking vitamin D supplements during the
first year of life was correlated with a 77% reduced risk of schizophrenia. In other
words, preventing low vitamin D levels early in life may reduce the chance of having
schizophrenia later in life [65].

13) Omega-3 Fatty Acids

While vitamin D helps neurons make serotonin, the omega-3 fatty acids, EPA (eicosapentaenoic
acid) and DHA (docosahexaenoic acid), help neurons release serotonin and improve its
activity (increasing serotonin receptor sensitivity). Fish, such as salmon or trout, are high in
omega-3 fatty acids. The omega 3 fatty acid supplements are also sold as fish oil capsules [42].

Inadequate omega-3 fatty acids intake may increase susceptibility to psychiatric illnesses,
including depression [66].

In a study of 49 patients that repeatedly self-harm themselves, 1.2 grams of EPA and 0.9 grams
of DHA capsules daily for 12 weeks reduced suicidal thinking by 45% and depression by 30%
[67].

An observational study of 256,118 Japanese participants, discovered that people who ate fish
daily had lower rates of suicidal thoughts compared to people who did not eat fish daily. In
another observational study of 1,767 Finnish subjects, consuming fish less than twice a week
was associated with a higher risk of depression and suicidal thinking [68, 69+].

In rats, low levels of omega-3 fatty acids (specifically alpha-linolenic acid) are associated with
lower serotonin activity, while DHA deficiency reduces brain serotonin in piglets [70, 71].

Reduced intake of both EPA and DHA by pregnant rats resulted in less production, storage,
release, and activity (receptor function) of serotonin in the brains of their offspring. Serotonin
was not only reduced in the mothers’ brains but also its availability and production were reduced
by (65% and 29%, respectively) in the brains of newborn rats [72].

14) St. John’s Wort

St. John’s Wort is a popular medicinal plant (Hypericum perforatum) used as an antidepressant
for mild depression.

The plant increases serotonin in animals, similar to typical antidepressants, but with fewer
side effects [73, 74, 75, 76, 77, 78].

In a review (of 35 studies) of 6,993 patients with depression, St. John’s Wort standalone therapy
improved mild to moderate symptoms as well as antidepressants and better than placebo. The
typical dose is 300 mg of the extract 3 times per day for at least 4 weeks [79].
15) S-Adenosyl Methionine (SAM-e)
SAM-e is needed to produce serotonin [80].

It is a naturally occurring compound that plays a role in methylation, energy breakdown and may
help patients with major depressive disorder (MDD) who are not responding to conventional,
synthetic antidepressants [81, 82].

In a study involving 73 MDD individuals unresponsive to drug therapy, 800 mg twice a day
improved symptoms of depression compared to the placebo [81].

In a study of 144 individuals with MDD, 1,600 – 3,200 mg of SAM-e daily for 12 weeks
significantly improved mood [83].

A review of 132 studies (115 clinical and 17 preclinical) concluded that SAM-e might be useful
not just for depression, but for an array of mental health disorders, such as substance abuse
and psychosis. However, more research needs to be conducted [82].

16) Vitamin B
Lack of vitamin B may be associated with the onset of mental health disorders. The body
needsVitamin B6 to make neurotransmitters like serotonin from 5-HTP (Vitamin B acts as
enzyme cofactor) [84].

Vitamin B12 and folate (vitamin B9) are necessary for the folate cycle, which helps convert
tryptophan into serotonin (by producing and recycling essential co-factors) [85].

In a cohort study of 549 community-dwelling seniors, those with low vitamin B12 and B9 blood
levels were more likely to have irreversible problems with cognition (memory, attention, and
thought) [86].

In Rhesus monkeys, a single dose of vitamin B6 increased serotonin production in the brain
[87].

In addition, treatment of healthy adult rats with a vitamin B mixture raised serotonin levels in the
brain [88].

17) Vitamin C
Vitamin C supplements over a period of 6 weeks increased brain serotonin levels in rats with
drug-induced dementia [89].

18) Vitamin E
Vitamin E supplementation for 8 weeks increased serotonin in rats suffering from spinal cord
injury [90].

19) Zinc
Zinc can target and activate serotonin receptors [91].

In a meta-analysis of 17 observational studies, blood zinc levels were lower in depressed

individuals compared to non-depressed individuals [92].

In a study, 25 mg of elemental zinc supplements daily for 12 weeks reduced depressive

symptoms in a study of 37 patients with major depressive disorder [93].

Zinc can be increased through diet in foods such as red meat, oysters, and whole grains [94].

20) Magnesium
Magnesium supplements increase serotonin levels by increasing its availability (reducing
reuptake) in the brain. In a study, 500 mg of magnesium per day for 8 weeks significantly
improved symptoms in 60 patients diagnosed with mild to moderate depression [95].

Magnesium is found in green leafy vegetables, nuts, and legumes [94].

21) Inositol
Inositol increases the sensitivity of serotonin receptors [96, 97].

In one study of 30 women with a PMS mood disorder, myo-inositol reduced symptoms and
improved mood given over 6 menstrual cycles [98].

Inositol decreases depression in rats by binding serotonin receptors [99, 100].

22) Turmeric
Curcumin is the active component of turmeric. In stressed rats, curcumin extended the length
of time serotonin stays active in the brain (by blocking the reuptake of serotonin). It also
improved cognition and reduced serum corticosterone, a cortisol equivalent, in rats [101].

In mice, a single dose of curcumin (10 – 80 mg/kg) increased serotonin levels [102].

23) Velvet Bean

Mucuna pruriens, known as the velvet bean, combats Parkinson’s disease better than the
standard treatment (levodopa) in rats. In addition to being a source of dopamine, the long-term
use of the powder form of Mucuna pruriens also restored serotonin levels in rat brains [103].

24) L-Theanine
L-theanine, an amino acid found in tea leaves (e.g. green, black, or oolong tea) and Bay Bolete
mushrooms, has relaxing effects on the mind. Green tea has the highest concentration of L-
theanine [104, 105, 106].

In a cohort study of over 42K Japanese individuals, those who consumed at least 5 cups of
green tea a day experiences less psychological distress that is often associated with reduced
serotonin [107].

In rat studies, L-theanine raised serotonin levels in the brain [108].

25) Rhodiola
Rhodiola rosea is a flowering plant that may help improve anxiety and depression. In a clinical
trial of 89 patients with mild to moderate depression and low serotonin, Rhodiola rosea extracts
(340 mg/day and 680 mg/day) for 42 days improved overall depression,
including insomnia and emotional instability [109].

In 70 depressive rats suffering from chronic mild stress and serotonin deficiency, Rhodiola
extract (1.5, 3, or 6g/kg) for 3 weeks restored normal levels of serotonin [110].

26) Saffron
Safranal, one of the main active components of saffron (Crocus sativus), increases
serotonin availability in the brain (by blocking reuptake) [111, 112].

A meta-analysis of five trials of 177 participants concluded that 30 mg per day of saffron
capsulescan improve symptoms of depression in adults with major depressive disorder within 6
to 8 weeks [113].

27) Psychedelics
Psychedelics are hallucinogenic drugs such as lysergic acid diethylamide
(LSD) and psilocybinmushrooms. Psychedelics can stimulate serotonin activity (by directly
binding to serotonergic receptors and also increasing their number), raise serotonin levels, and
reduce its breakdown [114].
In a recent pilot study of 12 patients with anxiety, 200 μg of LSD significantly reduced self-
reported anxiety. LSD was given in a safe psychotherapeutic environment with medical
supervision to avoid side effects [115].

In a study of 17 healthy individuals, psilocybin (215 micrograms/kg) enhanced mood, increased

goal-directed behavior and decreased recognition of negative facial expressions [116].

Though psychedelics can activate serotonin signaling, unsupervised use may lead to serious
psychological consequences. Certain plant hallucinogens, as well as synthetic hallucinogens,
can be especially toxic [117, 118, 119, 120].

28) MDMA
MDMA, otherwise known as ecstasy, stimulates the release of serotonin and increases
serotonin activity (inhibits its reuptake) [121].

A pilot study concluded that MDMA-assisted psychotherapy (25 mg or 125 mg) helped 12
patients suffering from Post-Traumatic Stress Disorder (PTSD) [122].

In mice, MDMA increased both serotonin and dopamine release in the brain [123].

29) Magnolia Tree

The bark and seed cones of the Magnolia tree (Magnolia officinalis) appear to have anti-stress,
anti-anxiety, and antidepressant effects [124].

20 and 40 mg/kg of honokiol and magnolol, the main components of Magnolia

officinalis, restored low levels of serotonin in rats with chronic mild stress [125].

Magnolia bark and ginger rhizome are commonly used to treat mental disorders in traditional
Chinese medicine (TCM). 30 mg/kg of a magnolia bark and ginger rhizome mixture
increased serotonin in the brains of depressed mice [126].

30) Essential Oils

Essential oils are commonly used to reduce anxiety, stress, low mood, and other mental health
disorders. Smelling the essential oils (inhalation) can activate pathways in the brain to boost
serotonin and dopamine production [127].

In a study of aromatherapy in 60 elderly patients with depression, 5 ml of essential oil

mixture (containing lavender, sweet orange, bergamot, and almond oil) increased serotonin
levels after application two times a week for 8 weeks [128].
Ylang-ylang essential oils increased serotonin levels in mice brains (hippocampus) [129].

Bitter orange is an essential oil that reduced anxiety and improved mood by boosting serotonin
activity in mice after 14 days of use [130].

Lavender oil blocked the breakdown/reuptake of serotonin in cell studies [131].

31) Valerian
The root of the Valerian plant increases serotonin levels and activity (by decreasing its
turnover) [132].

Valerian may help with irritable bowel syndrome. In a rat study, components of the Valeriani root
balanced overactive serotonin in the gut (colon) and serum [133].

Valeriana officinalis root extract prevented the breakdown of serotonin in mice exposed to
stress [134].

32) Apigenin
Apigenin is a nutrient in citrus fruits that may improve cognition and behavior as well as
symptoms of depression and stress [135, 136].

In mouse models, 20-day treatment with apigenin (10 and 20 mg/kg) increased serotonin
levels, and decreased anxious behavior [137].

Apigenin was able to reduce the impact of chronic mild stress in rats by increasing
serotonin availability and reducing its breakdown [138].

33) Berberine
Berberine is a salt derived from plants in the Berberis family (the roots, rhizomes, stems, and
barks), including barberry, tree turmeric, Oregon-grape, and others. It blocks the enzyme
MAO-A, which breaks down serotonin, thereby raising serotonin levels [139].

A single berberine dose increased levels of serotonin by 47% in the brains of depressed mice.
Long-term treatment with berberine (5 mg/kg for 15 days) increased serotonin by 19% [139].

Mice given berberine in a different study had increased serotonin levels in regions of the brain
(hippocampus and frontal cortex) important for memory and mood [140].

34) Acetyl-L-Carnitine
Carnitine may increase serotonin in the cerebral cortex, a region of the brain involved
in cognition and memory [141].

Acetyl-L-carnitine (ALCAR) is a modified form of carnitine, a common dietary supplement sold in

health food stores. ALCAR protects the brain and may help with depression. In mice, it
increased levels of serotonin in the brain when given daily for 25 days [141].

35) Lithium
Lithium has long been used in the treatment of mental disorders such as bipolar disorder. It
works by increasing serotonin activity in the brain [142].

Physical Treatments that Increase Serotonin

36) Neurofeedback
Neurofeedback allows individuals to consciously change their brain activity (EEG waves) and
therefore modify their behavior and cognition. Some of its clinical uses are for migraines, ADHD,
and PTSD [143].

In a study, neurofeedback (30 minutes, 5 sessions weekly, 4 weeks) was applied to 40 patients
with fibromyalgia syndrome (FMS). FMS patients have lower serotonin and widespread pain in
their muscles and bones. After 2 weeks, patients experienced less pain, fatigue, anxiety,
and depression[143, 144].

37) Massage
Massage therapy decreased cortisol and raised serotonin and dopamine in a broad
population with stress-related health problems in 3 studies (review) [145].

In one study, 24 adults with low back pain were either given two 30 minute massages per week
or subjected to standard relaxation procedures over the span of 5 weeks. Urine serotonin
levels were higher in individuals who received massage therapy [146].

38) Acupuncture
In a randomized clinical trial, 75 women with fibromyalgia, acupuncture increased levels of
serotonin in the serum, compared to placebo [147].

In rats, acupuncture-like stimulation increased serotonin activity in certain regions of the brain
[148].
39) Light Therapy
When sun exposure is not possible, bright light therapy can help increase serotonin levels [149].

Bright light therapy (photobiomodulation) shows promising results for depression based on
clinical trials [150].

In a study of 10 women with chronic headaches (observational), 34 seconds daily use of low-
level laser therapy (LLLT) significantly increased serotonin levels after just 3 days [149].

In a study of 25 drug-free hospitalized veterans with depression or bipolar disorder, bright

white light improved depressive symptoms. However, further testing needs to be done on
the negative consequences of long-term light treatment [151].

40) Vagus Nerve Stimulation

Long-term vagus nerve stimulation (14 days) increased serotonin levels in rat brains [152].

In rats, sustained vagus nerve stimulation for 14 days also increased the action of
serotonin [153].

Testing Serotonin
Serotonin that gets released into the blood gets rapidly broken down in the liver and lungs, to
inactive metabolites (such as 5-HIAA) that are excreted in urine [3]. That is why normally, blood
and urine contain very small amounts of serotonin. Larger quantities of serotonin in the
blood/urine can be found in people with serotonin-producing tumors (carcinoid tumors).

Beware of the use of urine serotonin levels to check for “neurotransmitter

imbalances”. While the companies providing these tests state that the levels in urine
correspond to brain neurotransmitter levels, science has repeatedly shown that this is not the
case [154].

Serotonin doesn’t cross the blood-brain barrier. Even if it did, it is released intermittently and
influenced by many different stimuli. Furthermore, levels differ within different parts of the brain.
And finally, values differ for the same person from one day to another [154].

In addition, companies have been known to intentionally use extremely narrow ranges,
without any scientific support whatsoever, in order to sell supplements to their
clients [155]!

If you do have neurotransmitter imbalances in the brain, more reliable tests of serotonin levels
are cerebrospinal fluid tests or measurements of serotonin in blood platelets [156, 157].
A PET scan is the only direct way to detect changes of serotonin production in specific areas of
the brain [157].

Risks and Safety

Excess serotonin may result in serotonin syndrome, which can be fatal. Usually, though,
serotonin syndrome is a result of drug interactions. No cases have been observed just from
safe, natural approaches [158].

MDMA, LSD, and other synthetic drugs may cause serotonin syndrome, and should not be
taken without medical supervision or outside a psychotherapeutic environment [159].

Most of the studies mentioned above were performed on adults. More research involving
children is needed in order to determine safety.

Abnormally heightened levels of serotonin (hyperserotonemia) is a consistent finding in

individuals with autism. Pregnant women with hyperserotonemia are more likely to give birth to
children with autism [160, 161].

Drug Interactions
The use of St. John’s Wort, SAMe, or lithium simultaneously with serotonergic drugs like
selective serotonin reuptake inhibitors (SSRI), monoamine oxidase inhibitors (MAO-I), and
triptans, can increase the risk of serotonin syndrome, a life-threatening and potentially fatal
condition [162, 163, 164].

Limitations and Caveats

Some of these studies have fairly small sample sizes. Additionally, many of these natural
methods of increasing serotonin in the body have only been tested in animals and need
further research in humans through clinical trials.

In addition to the concentration of serotonin, both the number of serotonin receptors and their
sensitivity may also play an integral role in determining serotonin activity.

Though serotonin is mostly made, stored, and released in the gut, serotonin acts as an
important neurotransmitter in the brain. Some of these natural remedies and supplements need
further testing to determine if they are able to cross the blood-brain barrier. Long-term
application of these remedies should also be further studied.