Low levels of serotonin can lead to depression, anxiety, PMS, pain, fatigue, binge eating, hot flashes, low sex drive, and IBS (constipation and/or diarrhea). The most common conventional treatment is antidepressants (such as SSRIs). But there are many natural ways to get your body making more of this “feel-good” neurotransmitter on its own:

1. 5-HTP: this is my go-to “natural antidepressant” that I recommend. 5-HTP is a an amino acid precursor to serotonin (ie. building block of serotonin). It has the following effects on the brain: positive mood; relaxation and calming; and healthy eating behavior. This study showed 5-HTP works as effectively as antidepressants for those with early depression. It also has a positive effect on the gut, promoting healthy transit time.
2. Vitamin B6: B6 is an important co-factor for serotonin production. I recommend the active form of B6 called “P-5-P.” Here is an article highlighting the association between B6 and depression.
3. Heal your gut: Your gut is often termed your “second brain.” The nerve cells in your gut produce 90% of your body’s serotonin. If your gut is inflamed from poor food choice, food sensitivities (most commonly gluten) and/or dysbiosis (SIBO), your production of serotonin will be compromised.
4. Exercise: Exercise is the most underutilized anti-depressant. Exercise triggers the release of tryptophan, an amino acid precursor to serotonin. Cardio exercise seems to have the most significant effect.
5. Sunlight: Research shows serotonin levels tend to be lower in the winter and higher in the summer. Seasonal affective disorder is absolutely real. Get outside for 20-30 minutes a day to soak up the sun. And if you live in Wisconsin (or anywhere else with a looooong winter), consider getting a “happy lamp,” or a light therapy box. Also, take your vitamin D! Be sure to have your level tested so you know the adequate dose for YOU.

Another natural option I use clinically for low mood, poor focus, and hot flashes is Rhodiola. See these articles on the benefits of this incredibly powerful adaptogenic herb:

Improving Mood, Energy and Focus with Rhodiola

Improve Hot Flashes with Rhodiola and Black Cohosh