9 Ways to Boost Your Serotonin Naturally

9 Ways to Boost Your Serotonin Naturally

Dragon Hemp

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Time to read 9 min

Serotonin, often referred to as the “feel-good” chemical, is a neurotransmitter that plays a vital role in maintaining your mental and physical health. This chemical messenger is essential for mood stability and contributes to a sense of well-being and calm. Produced primarily in your brain and digestive system, serotonin regulates key bodily functions such as mood, sleep, appetite, and digestion. When serotonin levels are in balance, you will tend to experience improved emotional resilience, better sleep, and a stable mood. Conversely, low serotonin levels can lead to conditions like depression, anxiety, irritability, and disrupted sleep, as well as digestive issues.


The body relies on a delicate balance of nutrients, activities, and environmental factors to support optimal serotonin production. Fortunately, there are several natural, accessible methods to help boost your serotonin levels; by making intentional adjustments to your daily routine, you can positively influence your serotonin levels, enhancing your overall mental health and physical vitality. 


Here are 9 simple and effective ways to naturally increase your serotonin, naturally:

1. Exercise Regularly for a Natural Boost

Exercise is one of the most effective ways for you to raise your serotonin levels. Physical activity not only releases serotonin but also stimulates endorphins, creating a positive impact on mood. According to the Centers for Disease Control and Prevention (CDC), engaging in at least 150 minutes of moderate-intensity exercise per week, such as brisk walking or cycling, can make a significant difference. Exercise also helps reduce cortisol, the stress hormone, which can further support mental well-being.

 

Quick Tip: Find enjoyable forms of movement, like hiking, swimming, or even dancing. Making it part of a routine ensures consistency and keeps serotonin levels up.

woman exercising to boost serotonin naturally

2. Eat Tryptophan-Rich Foods

Tryptophan, an amino acid, is a building block for serotonin production. Foods like nuts, seeds, eggs, and salmon are high in tryptophan and can support serotonin levels naturally. Consuming a diet rich in these foods has been shown to lower the risk of depression and promote mental resilience .

 

Other Serotonin-Boosting Foods: Try incorporating turkey, leafy greens, and pumpkin seeds into meals. These foods not only support serotonin but also offer vitamins and minerals essential for overall health.

A tryptophan-rich dinner  to boost serotonin naturally

3. Sunlight Exposure for Vitamin D

Natural sunlight is essential for serotonin synthesis. When your skin is exposed to sunlight, it produces vitamin D, which has been linked to increased serotonin production and improved mood. People who spend time outdoors regularly tend to experience less seasonal affective disorder (SAD) and general mood fluctuations.


If you live in an area with limited sunlight during certain seasons, consider light therapy, which simulates sunlight and can provide a mood boost comparable to natural exposure.

Quick Tip: Aim for 15-30 minutes of sunlight each day, preferably in the morning. Morning sunlight also helps calibrate your circadian rhythm to improve your sleep. If sunlight is scarce, light therapy lamps are a practical substitute.

Man surfing in the sun  to boost serotonin naturally

4. Manage Stress for Better Serotonin Production

Chronic stress disrupts serotonin production by increasing cortisol levels. Effective stress management strategies can counteract this, supporting a stable mood and mental clarity. Techniques like mindfulness meditation, deep breathing exercises, and yoga help balance cortisol and boost serotonin production.

Quick Tip: Practicing mindfulness and setting aside time for relaxation daily can yield long-term benefits. Even short periods of mindful breathing or journaling can be grounding.

Meditating  to boost serotonin naturally

5. Social Connections: A Key to Mood Regulation

Positive social interactions can lead to oxytocin release, which indirectly promotes serotonin production. Engaging in meaningful conversations, spending time with friends, and cultivating supportive relationships are vital for emotional health.


For those who feel isolated, joining community groups or social events can provide opportunities to meet new people. Online groups centered around shared interests are also valuable for building connections.


Quick Tip: Schedule regular catch-ups with friends or family, even if virtually. Nurturing relationships can provide a serotonin boost and foster a sense of belonging.

Friends hiking together  to boost serotonin naturally

6. Massage Therapy for Physical and Mental Relaxation

Massage therapy reduces stress hormones and increases serotonin. Studies have found that regular massages release both serotonin and dopamine while reducing cortisol levels, contributing to a calming effect on the body and mind.


For those who cannot access professional massage therapy, at-home massage tools can be useful alternatives. Massage therapy is also sometimes incorporated into physical therapy, providing both mental and physical relief.


Quick Tip: Try a gentle self-massage for sore muscles or invest in a massage device for quick relief at home.

Woman getting a massage  to boost serotonin naturally

7. Supplements to Support Serotonin Levels

Certain supplements may support serotonin production, particularly if your diet lacks essential nutrients. As discussed, vitamin D and L-tryptophan, along with fish oil and THC are known for their serotonin-enhancing properties. As found in our Leisure Gummies, THC activates CB1 receptors, which are located on serotonin-producing neurons and other neural structures. At low doses, THC has been associated with an increase in serotonin release, which may help lift mood and alleviate anxiety. However, higher doses can have the opposite effect, potentially lowering serotonin levels and exacerbating anxiety. This biphasic effect (dose-dependent opposite reactions) highlights the importance of careful THC dosing for mental health purposes .

Always consult a healthcare provider before starting new supplements to avoid potential side effects or interactions with medications.


Quick Tip: While supplements are an easy way to consume essential vitamins and minerals, you should always aim to meet nutritional needs through food, using supplements as a supportive measure rather than a primary solution.

Supplements like Vitamin D, L-tryptophan and fish oil  to boost serotonin naturally

8. Avoid Alcohol

Alcohol, a depressant, initially boosts serotonin temporarily, creating feelings of relaxation and euphoria. However, as the body metabolizes alcohol, serotonin levels drop sharply, often leading to increased anxiety and low mood, commonly known as “hangxiety.” Over time, frequent alcohol consumption can disrupt the brain’s natural serotonin production, leading to reduced serotonin levels, increased risk of depression, and dependence on alcohol to achieve mood regulation. Prolonged alcohol use can also lead to neurochemical imbalances that make it difficult for the brain to regulate serotonin effectively, compounding mood issues even further.


Quick Tip: For relaxation and mood enhancement without side effects, consider a low-dose THC gummy over alcohol. Dragon Hemp’s Leisure Gummies are carefully dosed to support serotonin without the harsh rebound effect of alcohol, helping you maintain a calm, positive mood without the next-day slump.

9. Optimize Sleep Quality

Quality sleep plays an essential role in maintaining serotonin levels. Chronic sleep deprivation can reduce serotonin and impact mood regulation. To promote a healthy sleep cycle, prioritize regular sleep patterns, reduce blue light exposure before bedtime, and create a comfortable sleep environment.


Practicing good sleep hygiene—such as going to bed at the same time each night, avoiding caffeine in the evening, creating a restful bedroom setting and incorporating and natural sleep remedies—can improve both serotonin levels and overall mental health.


Dragon Hemp’s Rest & Restoration Collection features three distinct products that work individually or together to address a variety of sleep issues – from trouble falling asleep to sleeping through the night uninterrupted – and promote quality, restorative sleep.

Quick Tip: Experiment with relaxing nighttime routines like reading or listening to calming music. Avoid screens for at least an hour before bed to help your body naturally produce melatonin, the sleep hormone.

Additional Considerations for Balanced Serotonin Levels

In addition to foundational lifestyle changes, practices like expressing gratitude, spending time in nature, listening to calming music, and using natural, mood-enhancing supplements can support serotonin production and overall well-being. Incorporating these methods into a balanced lifestyle nurtures both physical and emotional health, especially for those experiencing mood or sleep disturbances.

These habits work together to enhance mood, build resilience to stress, and foster overall well-being as a holistic approach to boosting serotonin includes physical activity, strong social connections, a nutritious diet, and restful sleep. For those with severe mood or sleep disturbances, a combination of lifestyle approaches and professional guidance can provide the most comprehensive support.Introducing even a few of these practices into daily routines can lead to lasting positive changes, promoting emotional health and a more fulfilling lifestyle.

Our Story.

Dragon Hemp is the practitioner-founded apothecary that produces plant-based therapeutics formulated with a proprietary blend of next-generation botanicals and time honored herbal remedies.


For people seeking treatments that give relief & address the root cause.


Our herbal remedies are innovative and user-friendly, with wellness benefits that are effective & accessible to everyone.


So you can feel like yourself again.


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Kevin Menard, LAc., is the leading practitioner in Sports Medicine Acupuncture and Traditional Chinese Medicine on the East End of Long Island, with clientele ranging from business executives and fitness professionals to wellness gurus and weekend warriors.


As he cultivated his practice, Kevin began integrating CBD & other cannabinoids, native botanicals, and herbs into his treatments, addressing conditions like pain, musculoskeletal injuries, insomnia, overall wellness, and so much more. 


Following the promising results from his herbal and CBD-infused treatments, Kevin expanded his work, introducing Dragon Hemp to support patient wellness beyond his clinic's walls.

Our Apothecary.

Our Apothecary in Sag Harbor, New York was conceived as a beacon of rejuvenation and wellness in the Hamptons. Much more than a dispensary, at the core of the Dragon Hemp Apothecary is a commitment to education and understanding the benefits of time-honored herbal remedies synthesized with today’s advancements in cannabinoid research. 


Offering an array of products designed to align with the wellness needs of the Hamptons community, the store seeks to bridge the gap between ancient wisdom and modern applications, making herbal medicine more compatible with our lifestyles today. Our unique apothecary in Sag Harbor not only represents a physical space but also embodies Dragon Hemp's ethos of premium, all-natural, effective wellness solutions, drawing from the rich heritage of the Hamptons and the innovative spirit of New York.


Not your conventional dispensary, our first-of-its-kind retail location, harmoniously balances tradition and innovation with an emphasis on experience and education. We invite you to step inside and let our herbal experts guide you on an exploration of the rejuvenating power of cannabinoids and traditional herbs in a setting that feels both timeless and contemporary.


Designed in collaboration with renowned Alfredo Paredes Studio, the apothecary embodies a sophisticated fusion of old-world tradition and contemporary application. Known for his 33-year tenure as Ralph Lauren Executive Vice President and Chief Creative Officer, Alfredo Paredes, a master of crafting memorable retail experiences, helped transform the space into a shining gem of Sag Harbor. Reflecting the premium, natural, and therapeutic essence of Dragon Hemp, every aspect of the store, including the unique furniture pieces from Paredes' line, contributes to an ambiance of refined tranquility and wellness. The design echoes a classic herbal pharmacy blended with a modern aesthetic, mirroring our brand ethos of contemporizing ancient herbal medicine for today’s applications. Read more about our Apothecary design in Forbes.


Standing out on Main Street in Sag Harbor with the glow of our distinctive neon sign, our unique retail store has become a design destination of its own -- beyond just wellness -- in one of the Hamptons’ most popular villages. Whether you’re looking for potent natural therapeutics to tackle pain & inflammation or legal THC products to enhance mood or improve sleep, our apothecary is your safe haven at 108 Main Street.

Our Products.

Our products are formulated to serve the four crucial daily needs most often seen in Kevin’s practice—Essential Wellbeing for comprehensive health, Rest & Restoration to foster rejuvenation, Aches & Pains for relief from discomfort, and Liniments for body care that enhances both physical and emotional wellbeing.


Available in four versatile forms—swift-absorbing tinctures, targeted balms, discreet gummies, and moisturizers—we ensure a suitable choice for every lifestyle and wellness routine.

Our Ingredients.

We carefully select our organically grown ingredients, emphasizing sustainability to protect Earth's biodiversity. 


We believe in transparency in all our processes, from ingredient selection to the methods used by our CBD farmers, who lead the sustainable agriculture charge and concentrate on ecosystem restoration and carbon sequestration.


We're not just about products but about nurturing an understanding of traditional herbal practices and helping people make healthy decisions. 


With respect, we introduce newcomers to the benefits of age old herbal wisdom. 


Our aim is a future where well-being stems from nature, combining timeless knowledge with today's research.


Discover the distinctive characteristics of each herb in our Ingredient Index.