Physical therapists sometimes include massage in their treatment approach. They will also likely show you how to do simple self-massage at home.

Many people go to physical therapy (PT) to treat a specific pain or condition, but you can seek out PT as part of your general wellness plan. The cost depends on your insurance. Talk to your healthcare provider if you think you might benefit from physical therapy.

7. Supplements

Supplements can also help regulate serotonin production if you feel like you might need some extra support. These supplements include:

• L-tryptophan
• Vitamin D
• Fish oil

The herbal supplement St. John’s wort might be effective in promoting serotonin activity in the body. However, it can have serious side effects if taken with certain antidepressants.

Always consult with a healthcare provider before starting a new supplement. Mention any over-the-counter (OTC) or prescription medications you’re currently taking, as well as supplements, to avoid potentially harmful interactions.

8. Medications

Medications that treat depression can help boost serotonin levels. Several different types of medications help accomplish this, including:

• Selective serotonin reuptake inhibitors (SSRIs): SSRIs are the most common type of antidepressant. They keep serotonin levels lifted and typically don’t have as many side effects as other antidepressants.
• Serotonin-norepinephrine reuptake inhibitors (SNRIs): SNRIs work similarly to regulate mood, but they also boost levels of norepinephrine. Norepinephrine is a neurotransmitter and hormone that helps you stay alert and maintain control in high-stress situations.
• Tricyclic antidepressants (TCAs): This is an older class of drugs that prevents your body from reabsorbing serotonin and norepinephrine. They tend to cause more severe side effects—such as dry mouth, constipation, and dizziness—but they can be more effective for some people.

Your healthcare provider can discuss the possible side effects of a particular medication. The most common side effects include:

• Nausea
• Diarrhea
• Weight gain
• Sleepiness
• Lower sex drive

It can take up to eight weeks before you notice mood improvements. You may need to try several antidepressants before finding one that works for you. You may also need to adjust dosage, try taking several medications together, or try medication in combination with other strategies like therapy.

As with other serotonin-boosting strategies, medication is often only one piece of the equation. You’ll likely experience more benefits from using multiple approaches.

What Affects Your Serotonin Levels?

Genetic and environmental factors can affect how much serotonin is produced and how it functions in the body.

For example, some people may experience serotonin deficiency. This happens when your body either doesn’t produce enough serotonin or produces enough but can’t use it effectively.

External factors that can reduce serotonin include:

• Stress
• Diet
• Irregular sleep cycles
• Lack of sun exposure
• Limited physical activity
• Certain medications
• Hormonal changes (e.g., reduced estrogen levels during menopause)

Can Serotonin Levels Become Too High?

Too much serotonin can be harmful to the body. A condition known as serotonin syndrome (SS) can develop if you take multiple medications or supplements that increase your serotonin levels at the same time. For example, taking a type of migraine medication known as a triptan along with certain types of antidepressants or taking St. John’s Wort with an antidepressant can cause this to happen.

Signs of serotonin syndrome include:

• Nausea
• Restlessness
• Rapid heartbeat
• Abnormal eye movements
• High blood pressure or blood pressure changes
• Increased body temperature
• Decreased coordination
• Hallucinations

Get immediate medical help if you notice any of these symptoms after taking one or more serotonin-boosting medications.

Tips for Maintaining Serotonin Balance

There isn’t a scientific way to measure your serotonin levels at home. However, you will likely notice when there’s a dip or a change because serotonin affects things like your mood and sleep cycle.

You can maintain serotonin balance by trying strategies like daily exercise, stress management techniques, light exposure, a well-balanced diet, and prioritizing consistent sleep habits. See what helps, and do your best to incorporate those habits into your routine.

If you’ve been diagnosed with a mental health condition that involves taking an SSRI or other serotonin-supporting medication, continue taking it as prescribed and reach out to your healthcare provider if you notice any changes or concerning symptoms.

A Quick Review

Serotonin is a chemical that contributes to mood, digestive, and sleep regulation. You can increase it naturally through lifestyle habits like diet, exercise, light exposure, and massage. Some people may require supplements or medication to help boost serotonin levels.

Reach out to a healthcare provider for recommendations on serotonin-balancing options, and always consult with them before trying a new supplement to avoid possibly dangerous interactions with medications.