<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

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>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

<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 

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? 

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><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 

<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

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 

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