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Serotonin supplements like specific amino acids, vitamins, minerals and herbs
increase serotonin levels, helping depression and other brain-related disorders.
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Serotonin is a neurotransmitter that plays a large role in mood, learning, appetite control, and
sleep.
Its widely believed that low serotonin is the main underlying cause of depression.
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Selective serotonin reuptake inhibitors (SSRIs) such as Paxil, Prozac, Zoloft, Celexa, and Lexapro
are used by millions to relieve symptoms of depression by increasing brain levels of serotonin.
But SSRIs can have serious side effects and dont work for everyone, possibly up to 40% of those
who try them. (1)
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One meta-analysis concluded that 68% of these drugs benefits were due to the placebo effect. (2)
Several other brain-related disorders besides depression are related to low serotonin,
including autism, ADHD, bipolar disorder, sleep disorders, and schizophrenia. (3)
Many people with depression or other serotonin deficiency symptoms and conditions are
searching for better ways to increase serotonin levels naturally without the use of drugs.
If this is your situation, here are some serotonin supplements proven to help increase serotonin
levels naturally.
Serotonin Boosting Supplements See Amazon.com for best selection and value
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There are several cofactors required to make the most commonly used serotonin supplements do
their job.
Conversely, there are times when these supplements can react adversely with medications or
other serotonin supplements, and you need to know about those too.
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Together, they can cause too large an increase in serotonin which can result in a potentially
serious condition known as serotonin syndrome.
Serotonin syndrome should be taken very seriously. Symptoms range from mild to fatal.
Tryptophan
Tryptophan might seem like a logical serotonin supplement to try first since tryptophan is a
precursor of serotonin.
Tryptophan is an amino acid commonly found in protein-rich foods like animal products.
But since protein blocks serotonin synthesis, eating a meal containing protein will actually cause
both tryptophan and serotonin levels to drop.
5-HTP(5-hydroxytryptophan)
5-HTP could be considered as either an amino acid or herbal supplement.
It comes from Griffonia simplicifolia, an African woody shrub.
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According to Dr. Datis Kharrazian, author of Why Isnt My Brain Working?, numerous vitamins
and minerals are cofactors required to synthesize serotonin.
Here are a few that are integrally connected to serotonin production.
Related articles on Be Brain Fit:
Balance Your Neurotransmitters to Take Control of Your Life
How Inositol Benefits These 6 Mental Health Conditions
Vitamin B6 (pyridoxine)
Vitamin B6 must be present to facilitate conversion of either 5-HTP or tryptophan into
serotonin. (18)
Often 5-HTP or tryptophan supplements also contain B6 for this reason.
People suffering from major depression consistently have low blood levels of both vitamins B9
and B12, both of which are needed for SAM-e to be utilized by the brain. (19)
Vitamin C
Vitamin C is another serotonin cofactor that can act as a natural antidepressant. (23)
One study found that participants who were given vitamin C reported feeling happier,
often within as little as one week. (24)
Vitamin C is also required to produce dopamine, norepinephrine and epinephrine
neurotransmitters that boost physical and mental energy and feelings of reward and satisfaction.
Vitamin D
Magnesium
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Magnesium is a mineral essential in over 600 different metabolic functions including nervous
system regulation. (28)
It has a direct effect on serotonin balance. (29)
Patients treated with magnesium supplements have experienced rapid recovery from major
depressive disorder. (30)
Zinc
Zinc is another essential mineral with antidepressant properties. (33)
Its normally present in high concentrations in the brain where it assists many brain functions.
It increases the uptake of serotonin in certain areas of the brain and shows potential as a
treatment for major depressive disorder. (34, 35)
Zinc deficiency is extremely common, probably affecting 2 billion people worldwide. (36)
Children, seniors, and vegetarians are most at risk for zinc deficiency.
L-theanine
L-theanine is a brain boosting amino acid found almost exclusively in green tea.
It increase levels of serotonin and can make you more resilient to stress. (37)
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Omega-3 EFAs are found mainly in cold water fatty fish like salmon and mackerel.
They are one of the most important type of nutrients for overall brain health and function.
Theyre essential for building healthy brain cells and promoting new brain cell formation. (40)
People with low serotonin levels commonly have low levels of omega-3 fats.
Two major components of omega-3s are DHA (docosahexaenoic acid) and EPA
(eicosapentaenoic acid) and both are involved with serotonin.
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Curcumin
4
Curcumin is the active ingredient in the spice turmeric which has many brain boosting
properties.
This compound increases levels of both serotonin and dopamine. (46)
Curcumin supplements have proven to be as effective as Prozac for depression. (47)
Curcumin + Turmeric Supplements See Amazon.com for best selection and value
Isolated curcumin is not very bioavailable so look for a curcumin supplement that has taken
measures to enhance bioavailability.
For example, the addition of piperine, a compound found in black pepper, increases curcumin
absorption by up to 2000%. (48)
Garcinia cambogia
Garcinia cambogia is a sour tropical fruit thats used in traditional Asian cuisine.
Garcinia extract has become a wildly popular weight loss supplement that supposedly works by
decreasing appetite while increasing the bodys ability to burn fat. (49)
Studies show its minimally effective as a fat burner, but it does suppress appetite by increasing
serotonin levels. (50, 51)
It may also help with weight loss by improving mood which reduces emotional eating. (52)
If you are taking an SSRI, do not take garcinia as this combination can lead to serotonin toxicity.
(53)
Rhodiola rosea
Rhodiola rosea goes by many common names Arctic root, golden root, rose root, western
roseroot, Aarons rod, and kings crown to name a few. (54)
And it has almost as many uses as it has names!
Rhodiola rosea has been called an herb thats good for whatever ails you.
If you have brain fog, trouble concentrating, and low energy along with your depression, its an
excellent herb to consider.
Its been used since the ancient Greeks to boost overall physical and mental vitality.
Its a potent adaptogen that increases resistance to stress. (55)
Serotonin Boosting Supplements See Amazon.com for best selection and value
And its an excellent serotonin booster that also decreases the stress hormone cortisol. (56)
Rhodiola rosea helps with a wide range of brain related disorders including depression, anxiety,
seasonal affective disorder (SAD), and memory loss.
It can also help overcome the stress, brain fog, and anxiety that often accompany fibromyalgia
and chronic fatigue syndrome. (57)
It has almost no side effects and works faster to reduce depression than antidepressant
medications. (58)
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28 Comments
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Neeraj Kanayalal
Hi! Great information! I was wondering if a pill like a multi vitamin which has all or most of the B class
vitamins and minerals essential for good brain health, all in a capsule?? If there is I'd love to know the
name/brand. Thank you
Like Reply 16 hrs
Be Brain Fit
Hi Neeraj, I'm afraid I don't know of any supplement that contains everything the brain needs in
one capsule.
Like Reply 14 hrs
Be Brain Fit
Hi Will, I appreciate your taking the time to write to us. I'm sorry to hear you are feeling so bad.
To be honest, your situation is beyond our area of expertise. Have you talked to your doctor
about your concerns? I hope you are under the care of someone who listens to your needs and
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Be Brain Fit
Will Brown There is no reason you can't take the vitamins and minerals you've mentioned
together. But since you take an antidepressant you should NOT take 5-HTP or St. John's wort.
Neither of these should be mixed with antidepressants nor should they be taken together. You
can learn more about why I caution against both of these supplements here:
http://bebrainfit.com/herbal-remedies-depression/
http://bebrainfit.com/5-htp-benefits-side-effects/
Like Reply Nov 23, 2016 7:49am
Be Brain Fit
Hi Le'ah, There's a reason we mention fish and krill oil and not flaxseed in this post. Flaxseed's
omega-3s are in the form of ALA which converts very poorly to EPA and DHA. In fact less than
than 0.5% of ALA found in plants gets converted to DHA and EPA. You can read more about
there here: http://bebrainfit.com/dha-supplements-brain/
Like Reply Nov 20, 2016 5:55pm
Be Brain Fit
No, Suresh, those combinations are not safe. When taken together they can cause serotonin
syndrome, a potentially serious condition.
Like Reply Nov 20, 2016 6:49am
Be Brain Fit
Hi Jessica, Most people assume that depression is linked to low serotonin but that is not always
the case. Dopamine-based depression expresses itself as lethargy and lack of enjoyment of life,
while serotonin-based depression tends to be accompanied by anxiety. You sound more like a
low dopamine candidate. You can learn about this here: http://bebrainfit.com/dopaminedeficiency/
Like Reply
Jon Thompson
how well are you sleeping? Are you supplementing with b vitamins? Cut out processed foods,
increase exercise, leafy green vegs, balance the hormones, decrease your caloric load, replace
with Dr. Eric Berg's diet after you determine your body type.
Like Reply Nov 18, 2016 12:02am
Jennifer Baldwin
Hi. I've had to stop taking my effexor and welbutrin because I ran out of refills and doc wouldn't refill them
cause I moved. I tried 5-htp and that didn't help me at all (seemed to make it worse in a way) and was
wondering if SAM-e would be a good alternative. Anyone know of anything else? I already take B6, B12
& the magnesium mentioned here. I can't get insurance till I get a job here so I'm stuck. I'd appreciate
any help or advice y'all can give me
Like Reply Nov 14, 2016 8:45am
Be Brain Fit
Hi Jennifer, Either SAM-e or trytophan are good alternatives to 5-HTP. Let me direct you to a
post that cover natural options specifically for depression there -- http://bebrainfit.com/naturalantidepressants/
Some of the best remedies for depression aren't pills. Exercise, meditation and some other
lifestyle changes can be equally helpful.
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Be Brain Fit
Hi Julia, This must have been very disappointing for you.
Fortunately, there are many other
natural ways to treat anxiety. In this article -- http://bebrainfit.com/natural-remedies-anxiety/ -you can see what other natural remedies for anxiety are available. One that you might want to
consider is curcumin -- it shows promising for treating diabetes since it tends to lower blood
sugar levels. http://bebrainfit.com/curcumin-benefits/ (And of course, run this by your doctor
before adding it to your regime.)
Like Reply
Be Brain Fit
Hi Jenna, There's no problem mixing the vitamins and minerals you mention with each other or
with herbal supplements. The only negative interactions here to watch out for are between
trytophan and 5-HTP. The easiest way to get all of the nutrients is to take a good multi that
contains roughly 100% of the RDA of these nutrients. This post -- http://bebrainfit.com/brainsupplements/ -- contains the dosages of most of these serotonin supplements including Arctic
root, curcumin, theanine, tryptophan, and omega-3s.
(We've listened to our readers -- and plan to update more of our posts, including this one, with
dosage information soon!)
Like Reply
Be Brain Fit
Jenna Vetromile Morgante Thanks for sharing it, Jenna. And we really do appreciate the
feedback. It helps us make our posts better and more helpful.
Like Reply Nov 8, 2016 8:45pm
Be Brain Fit
You're welcome, Shaquille!
Like Reply Oct 20, 2016 1:58pm
Be Brain Fit
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