Spending time in the <a href="https://www.healthline.com/health/depression/benefits-sunlight">sunshine</a> appears to help increase serotonin levels, and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3779905/">research</a> exploring this idea suggests your skin may be able to synthesize serotonin.To maximize these potential benefits, aim to:<ul><li>spend at least 10 to 15 minutes outside each day</li><li>take your physical activity outside to help increase the serotonin boost brought on by exercise - just don’t forget to wear <a href="https://www.healthline.com/health/beauty-skin-care/sunscreen-guide">sunscreen</a> if you’ll be out for longer than 15 minutes. </li></ul>

Spending time in sunshine increases Serotonin levels

<ol><li>Exercising triggers the release of tryptophan into your blood. </li><li>It can also decrease the amount of other amino acids. This creates an ideal environment for more tryptophan to reach your brain.</li><li><a href="https://www.healthline.com/health/fitness-exercise/aerobic-exercise-examples">Aerobic exercise</a>, at a level you’re comfortable with, seems to have the most effect, so dig out your old roller skates or try a dance class. </li><li>The goal is to get your heart rate up.</li></ol>

Exercising triggers Tryptophan 

If you have low serotonin, you might:<ul><li>feel anxious, low, or depressed</li><li>feel irritable or aggressive</li><li>have sleep issues or feel fatigued</li><li>feel impulsive</li><li>have a decreased appetite</li><li>experience nausea and <a href="https://www.healthline.com/health/digestion-problems">digestive issues </a></li><li>crave sweets and carbohydrate-rich foods</li></ul>

Symptoms of Low Serotonin 

<ol><li>You can’t directly get serotonin from food, but you can get tryptophan, an amino acid that’s converted to serotonin in your brain. </li><li>Tryptophan is found primarily in high-protein foods, including turkey and salmon.</li><li>But it’s not as simple as eating tryptophan-rich foods, thanks to something called the blood-brain barrier. This is a protective sheath around your brain that controls what goes in and out of your brain.</li><li>In a nutshell, tryptophan-rich foods are usually even higher in other amino acids. These other amino acids are more likely than tryptophan to cross the blood-brain barrier.</li></ol>

Tryptophan, an amino acid that's converted to serotonin

<a href="https://www.omicsonline.org/open-access/nutrient-and-stress-management-2155-9600-1000528.php?aid=76425">Research</a> suggests that eating carbs along with foods high in tryptophan may help more tryptophan make it into your brain.Try consuming tryptophan-rich food with 25 to 30 grams of carbohydrates.Here are some snack ideas to get you started:<ul><li>whole-wheat bread with turkey or cheese</li><li>oatmeal with a handful of nuts</li><li>salmon with brown rice</li><li>plums or pineapple with your favorite crackers</li><li>pretzel sticks with peanut butter and a glass of milk</li></ul>

Tryptophan with carbs produce Serotonin in the brain

Other good aerobic exercises include:<ul><li>swimming</li><li>bicycling</li><li>brisk walking</li><li>jogging</li><li>light hiking</li></ul>

Other Good Aerobic Exercises 

<a href="https://www.healthline.com/health/mental-health/serotonin">Serotonin</a> is a neurotransmitter, or chemical messenger, that’s involved in many processes throughout your body, from regulating your mood to promoting smooth digestion.It’s also known for:<ul><li>promoting <a href="https://www.healthline.com/nutrition/tryptophan">good sleep</a> by helping regulate circadian rhythms</li><li>helping regulate appetite</li><li>promoting learning and memory</li><li>helping promote positive feelings and prosocial behavior</li></ul>

What is Serotonin? 

<ol><li><a href="https://www.healthline.com/health/depression/massage-therapy">Massage therapy</a> helps increase serotonin and dopamine, another mood-related neurotransmitter. </li><li>It also helps to decrease <a href="https://www.healthline.com/nutrition/ways-to-lower-cortisol">cortisol</a>, a hormone your body produces when <a href="https://www.healthline.com/health/stress">stressed</a>.</li><li>A look at 84 pregnant women with <a href="https://www.healthline.com/health/depression">depression </a>- Women who received 20 minutes of massage therapy from a partner twice a week said they felt less anxious and depressed and had higher serotonin levels after 16 weeks.</li></ol>

Massage Therapy helps increase Serotonin 

Thinking about something that makes you feel good can help increase serotonin in your brain, which can help promote an improved mood in general.Try:<ul><li>visualizing a happy moment from your memory</li><li>thinking about a positive experience you had with a loved ones</li><li>looking at photos of things that make you happy, such as your pet, a favorite place, or close friends</li></ul>

Think of something that makes you feel good

<ol><li>Some people simply have lower serotonin levels due to their brain chemistry, and there isn’t much you can do about this on your own. </li><li>In addition, mood disorders involve a complex mix of brain chemistry, environment, genetics, and other factors.</li><li>If you find that your symptoms are starting to impact your day-to-day life, consider reaching out for support from a therapist.</li></ol>

Reach out to therapist

Looking to increase serotonin without medication? Try these five techniques, including dietary changes and supplements.