There’s a fine line between food based supplements and herbal remedies.
Herbal remedies are derived from plant parts — seeds, berries, roots, leaves, bark, and flowers — and used medicinally.
This last group, herbal serotonin supplements, is derived from plants but not those we normally eat.
Rhodiola rosea
Rhodiola rosea goes by many common names — Arctic root, golden root, rose root, western roseroot, Aaron’s rod, and king’s crown — to name a few. (54)
And it has almost as many uses as it has names!
Rhodiola rosea has been called an herb that’s good for whatever ails you.
If you have brain fog, trouble concentrating, and low energy along with your depression, it’s an excellent herb to consider.
It’s been used since the ancient Greeks to boost overall physical and mental vitality.
It’s a potent adaptogen that increases resistance to stress. (55)
And it’s 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)
Curcumin
Curcumin is the active ingredient in the spice turmeric that 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)
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 that’s used in traditional Asian cuisine.
Garcinia extract has become a wildly popular weight loss supplement that supposedly works by decreasing appetite while increasing the body’s ability to burn fat. (49)
Studies show it’s 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)
Probiotics
Probiotics are good bacteria found in fermented foods like yogurt, kefir, and unpasteurized sauerkraut.
They can help establish a normal balance between good and bad bacteria in your intestines, and that is surprisingly relevant to the health and function of your brain.
An overabundance of bad bacteria in the gut is called dysbiosis and creates toxic byproducts called lipopolysaccharides.
Lipopolysaccharides have numerous negative effects on your brain including lowered serotonin levels. (44)
Probiotic supplements can help if you don’t regularly eat fermented foods.
Lifestyle factors that mess up your gut flora balance include stress, alcohol, sugar, exposure to toxins, and taking antibiotics or birth control pills. (45)
Omega-3 essential fatty acids
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.
They’re 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.
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Two major components of omega-3s are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) and both are involved with serotonin.
DHA makes serotonin receptors more receptive, while EPA increases the release of serotonin from neurons. (41)
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DHA is generally considered the most important of the omega-3s for brain function.
Low levels of DHA are linked to depression, bipolar disorder, schizophrenia, memory loss, and Alzheimer’s. (42)
You could get enough omega-3s from your diet if you ate wild salmon every day.
But there are very few people who wouldn’t benefit from omega-3 supplementation — in the form of fish oil or krill oil — since it’s estimated that 70% of the population is omega-3 deficient. (43)
How to Increase Serotonin with Supplements: The Bottom Line
There are a wide variety of supplements that can increase serotonin levels naturally.
But there are some finer points you need to know to use serotonin supplements safely and effectively.
It’s critical that you don’t “mix and match” serotonin supplements with other substances that increase serotonin or you put yourself at risk for potentially dangerous serotonin syndrome.
the above info is from the following website:-
https://bebrainfit.com/serotonin-supplements/
