I was chatting with someone recently about SSRIs. She knew they had some serious side effects, which led us into answering an obvious next question:

"How can I increase serotonin naturally without taking an SSRI?"

And it’s a great question—because while SSRIs (like Prozac and Zoloft) are handed out like candy, they come with downsides most people aren’t told about.

They don’t actually increase serotonin production; they just recycle what’s already there. Over time, they can deplete dopamine and other neurotransmitters, which is why some people on SSRIs feel emotionally numb. And let’s not forget withdrawal—coming off SSRIs can feel like getting hit by a freight train.

Now, I’m not saying SSRIs don’t have their place. But too often, they’re used as the first (and only) option, rather than addressing why serotonin is low in the first place.

The good news? You can increase serotonin naturally—through diet, exercise, sleep, gut health, and targeted supplementation. And when you get it right, everything gets easier—better mood, deeper sleep, and improved stress resilience.

Here’s how to do it.

Step 1: Eat the Right Foods (and Pair Them Correctly)

Serotonin is made from L-tryptophan, an amino acid found in certain foods. But here’s what most people don’t know: tryptophan competes with other amino acids to get into the brain, which means simply eating high-tryptophan foods isn’t enough. You have to pair it with carbohydrates to help it cross the blood-brain barrier.

The best serotonin-boosting foods include:

• Animal proteins like turkey, chicken, salmon, eggs, and grass-fed beef.
• Dairy alternatives like almond or coconut yogurt.
• Nuts and seeds, especially walnuts, pumpkin seeds, and sunflower seeds.
• Dark chocolate (85%+ cacao) for its polyphenol content.
• Fermented foods like kimchi, sauerkraut, miso, and kefir to support gut bacteria that produce serotonin.
• Complex carbohydrates like sweet potatoes, quinoa, and root vegetables to help shuttle tryptophan into the brain.

When to eat them matters too. Eating protein earlier in the day supports dopamine production and motivation, while eating tryptophan-rich foods with carbs in the evening helps serotonin levels rise when you need it most.

Step 2: Fix Your Gut (Because 90% of Serotonin is Made There)

Most people think serotonin is made in the brain. That’s partially true, but about 90% of your serotonin is produced in your gut. If your gut health is off, your serotonin levels will be too.

Your gut microbiome directly influences serotonin production, so if your gut bacteria are out of balance, you’ll feel it in your mood. Things like antibiotics, processed foods, chronic stress, and artificial sweeteners can all disrupt gut bacteria and lower serotonin.

To support gut health and, in turn, serotonin production, focus on:

• Prebiotic fibers from foods like onions, garlic, leeks, bananas, artichokes, and asparagus. These feed good gut bacteria.
• Probiotic-rich foods like fermented vegetables, kefir, and miso.
• Avoiding inflammatory foods like processed seed oils, excess sugar, and artificial sweeteners, which can kill off beneficial bacteria.

If you’ve ever had gut issues and anxiety at the same time, that’s not a coincidence. It’s a two-way street, and fixing your gut can have a massive impact on serotonin and mood.

Step 3: Move Your Body (But Not Just Any Exercise)

Exercise is one of the most powerful ways to boost serotonin, but not all workouts are created equal.

Strength training and low-intensity steady-state cardio (LISS) are two of the best ways to increase serotonin levels. Resistance training triggers a release of endorphins and serotonin, while steady-state movement—like walking, cycling, or hiking—helps sustain those serotonin levels over time.

Outdoor movement is even better. Getting sunlight exposure while exercising gives you a double boost—natural light increases serotonin production, and movement helps release it.

What you don’t want to do? Overtrain. Too much high-intensity exercise can spike cortisol, which depletes serotonin over time. If you’re already feeling burned out, stick to strength training, walking, and low-intensity movement rather than crushing yourself with HIIT workouts.

Step 4: Optimize Sleep (Because Poor Sleep Wrecks Serotonin)

Serotonin and sleep are a two-way street. Low serotonin leads to poor sleep, and poor sleep depletes serotonin even further. It’s a vicious cycle—but one that’s completely fixable.

A few of the most effective sleep strategies include:

• Keeping a consistent sleep schedule (going to bed and waking up at the same time every day).
• Blocking blue light at night—screens suppress melatonin production, making it harder to fall asleep.
• Taking magnesium glycinate before bed—this supports serotonin and calms the nervous system.

If you struggle with sleep and anxiety, fixing your serotonin levels will improve both.

Step 5: Use Targeted Supplements

Diet and lifestyle should come first, but if you want to take things up a notch, a few supplements can help.

• 5-HTP (100-200 mg at night) – A direct precursor to serotonin, often best for short-term use.
• L-Tryptophan (500-2000 mg at night) – Converts into serotonin, especially when taken with B6.
• Vitamin B6 (P-5-P, 10-50 mg daily) – Required for converting 5-HTP into serotonin.
• Magnesium (glycinate, 300-500 mg at night) – Enhances serotonin function and relaxes the nervous system.
• Omega-3s (EPA/DHA, 2-3g daily) – Supports serotonin receptors in the brain.
• Saffron (28 mg daily) – Shown to be as effective as SSRIs for improving mood. 💡 (This is one of my favorite saffron-based supplements)
• Rhodiola Rosea (200-400 mg daily) – Helps regulate serotonin and reduce stress.

If you’ve tried everything else and still feel off, it might be worth getting your nutrient levels tested—especially for B vitamins, magnesium, and omega-3s, which are commonly deficient in people with mood issues.

Serotonin is in Your Hands

Most people assume low serotonin = take an SSRI.

But serotonin isn’t just about brain chemistry—it’s about what you eat, how you move, how you sleep, and how you manage stress.

So before jumping straight to a prescription, try the natural approach first.

Start with your diet. Fix your gut. Move your body. Prioritize sleep. And if needed, add in the right supplements.

If you know someone who’s struggling with anxiety, depression, or just wants to feel better naturally, forward this to them.

Because the best answers aren’t always found in a pill bottle.

In faith, fitness, and fortitude, Tom Nikkola, CSCS

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