Serotonin: This Is Why You Need More of This Calming Brain Transmitter
Medically Reviewed by
Dr. Parris Kidd
- Jenessa Beazer
Your brain makes this naturally soothing chemical messenger called serotonin from a time before you born and continues throughout your lifetime. It plays many roles in the brain’s biochemistry – and it's intimately involved in enhancing deep sleep, maintaining a healthy mood and self-confidence, even supporting a healthy appetite and social engagement.
Produced by the body, this “get happy” chemical also enables the nervous system and your brain cells to communicate back-and-forth.
Here's How Serotonin Can Help Boost Your Mood and Curb Cravings
People who struggle with low mood often have very low levels of serotonin. Yet, serotonin can be increased in the brain (and body) by eating the proper foods and/or supplementing your diet.
Interestingly, certain nutrients may help metabolize and utilize serotonin more efficiently. Some of these nutrients include magnesium, zinc, fish oil, vitamins C and B6.
Too little serotonin may affect mood,² while too much serotonin can actually become toxic, according to studies by the National Institutes of Health.
The greatest risk of having too much serotonin often occurs when people mix over-the-counter supplements with antidepressants or other prescriptions drugs.³
Always ask your doctor about supplementing, especially if you have a serious condition and take medication every day.
Can You Have Too Much of a Good Thing?
Yes, you can ingest too much serotonin, although the opposite is much more common. Symptoms of too much serotonin include:
Confusion
Tremors
Dilated pupils
Heavy sweating
Changes in blood pressure
Restlessness and sleep issues
The good news is that healthy lifestyle habits – such as daily exercise, consuming “smart” carbohydrates in moderation, and taking supplements – can work together to create a positive mood, which can be the foundation of a happier and more satisfying life!
Feeling blue is often accompanied by increased appetite. Balancing your serotonin levels may help minimize that emotional overeating. Plus, supplements can potentially help control your appetite and promote feelings of calm.
Certain Foods Naturally Contain Serotonin
Eating foods high in tryptophan (the amino acid that helps manufacture serotonin) may include healthy servings of carbohydrates and some lean proteins.
Your best chance at staying calm and composed is with a serotonin boost, but if you don't take supplements, at least eat frequent servings of healthy carbohydrates – like oatmeal or whole-grains – along with lean protein sources, such as eggs, poultry, and fatty fish like salmon.
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
Nishizawa, S., Benkelfat, C., Young, S. N., Leyton, M., Mzengeza, S., De Montigny, C., Blier, P., & Diksic, M. (1997). Differences between males and females in rates of serotonin synthesis in human brain. Proceedings of the National Academy of Sciences, 94(10), 5308-5313. https://doi.org/10.1073/pnas.94.10.5308
Namkung, J., Kim, H., & Park, S. (2015). Peripheral serotonin: A new player in systemic energy homeostasis. Molecules and Cells, 38(12), 1023–1028. https://doi.org/10.14348/molcells.2015.0258
Dr. Parris Kidd, Ph.D., is a pioneering authority in nutritional medicine with a background in zoology and cellular biology from UC Berkeley. His work includes influential research on brain nutrients like PS and GPC, award-winning supplement formulations, and extensive publications. Formerly Chief Science Officer at leading supplement companies, Dr. Kidd is widely respected for his contributions to nutritional science and his commitment to integrity.
When was the last time you did outer work?
Outer work may involve consistent exercise, proper nutrition, and quality sleep.
These healthy lifestyle factors address the physical elements of existence. However, there are also emotional, psychological, and spiritual aspects to consider.
So, when was the last time you did inner work?
Inner Work
The phrase “inner work” might initially deter some people since it conjures images of mystical trances or therapies such as hypnotism. The thought of doing “work” on one’s personality and psyche might be a tough sell for some. Though it may feel uncomfortable at first, inner work can bring about insight, inspiration, and personal growth.
Inner work is frequently overlooked in daily life. Perhaps this is because it’s often easier to evaluate physical results than emotional or psychological progress. Also, in a society preoccupied with physical appearance, outer work typically takes precedence over inner work in daily routines.
At its core, inner work is the process of getting to know yourself. It’s a form of introspective self-care where you can help yourself let go of harmful attachments, habits, people, and thoughts.
Negative Thoughts
Beliefs are powerful. Sadly, it’s common for people to believe things about themselves that just aren’t true.
The trouble with negative thinking is that it can distort perceptions of reality. When left unchecked, negative self-talk can create serious self-esteem and mood problems.
Have you ever had a limiting belief such as, “I’ll never be good enough?” When these thoughts occur, challenge them with questions like, “Is that really true?” Talking back to negative thoughts can help you retrain your brain, which will allow you to focus on the positive and leave the past where it is.
Overcoming negative self-talk is just one of many types of inner work you can do. Here are some helpful ways for you to become more mindful of your inner life…
10 Ways Inner Work Can Bring Peace & Purpose to Your Life
1. Just Breathe
Relaxation techniques can help you gain better control over stress and worry. Deep breathing is an effective therapy that can be done anywhere, anytime! Take deep breaths and let your mind and body start to relax.
A simple exercise to reduce stress is breathe in for 8 seconds; hold it for 8 seconds; breathe out for 8 seconds, and then hold it for 8 seconds. Repeat 4 times.
Try it. You should feel more focused and relaxed almost immediately.
2. One-Page Miracle
Clear and focused objectives are essential to achieving goals. The One-Page Miracle is a powerful exercise that can make a dramatic difference in your life.
Here are the simple steps:
On a piece of paper, write down the specific goals for each area of your life, including your health (physical, emotional, and spiritual), relationships, work/school, and finances. Post it where you’ll see it every day.
Ask yourself, “Is my behavior today getting me what I want?” Focusing on what’s important to you daily may make it easier for you to attain your goals.
3. Soothing Tunes
Listening to music raises dopamine levels, which can increase pleasurable feelings, improve mood, boost energy, and help with focus and concentration.
Remaining in a relaxed state of mind is easier to accomplish when you have a happy tune running through your head. Listen to brain enhancing music specifically composed to boost mood, gratitude, motivation, and inspiration.
4. Visit a Haven
Choose a haven – a place where you feel comfortable and that you can imagine with all your senses. If it’s the beach, visualize the ocean, feel the sand between your toes, and the warm sun on your skin. Your haven can be any real or imaginary place where you’d like to spend time.
During each session, choose one goal to work on. Stay with that goal until you can imagine yourself reaching it, going through each of the steps required to attain it. Begin to envision yourself not as you are, but as you want to be.
Spend at least 20 minutes a day on this refueling, life-changing exercise. You might be amazed at the results.
5. Practice Mindfulness
One of the best ways to achieve a state of calm is with mindfulness. Well-designed human studies show that daily mindfulness can help improve your brain.¹ Yoga, tai chi, and other mindfulness exercises can help reduce anxious and depressive thoughts and increase focus.
Many people think that yoga is just stretching. While stretching is certainly involved, yoga can help decrease stress. As with exercise, start with short periods of 5 or 10 minutes and work your way into longer sessions.
6. Write It Down
The process of journaling gives stressful thoughts a place to live other than your brain. Once those concerns have been expressed, they often lose their intensity and urgency, which will help you mentally relax. Writing in your journal 10 minutes before you go to bed can help relieve the worries of the day and put you in a restful state of mind.
7. Strong Connections
Social connections can significantly affect your brain,² mood, and overall well-being. Building and maintaining healthy relationships may help you feel understood and cared for. When you care for others and feel cared for, your brain releases oxytocin, the “bonding” hormone, which can counteract some of the negative effects of stress.
The health habits of the people you spend time with can have a dramatic impact on your own health. Surround yourself with people who are happy, upbeat, kind, and who challenge you to be the best version of yourself.
8. Practice Gratitude
Did you know that practicing gratitude actually makes your mind work better? People who express gratitude on a regular basis are healthier, more optimistic, make more progress toward their goals, have a greater sense of well-being, and are more helpful to others.
Write down three things you’re grateful for every day. Then, experience the joy that gratitude can bring.
9. Daily Meditation
Make time for yourself every day. Taking breaks for meditation and relaxation provides benefits for both your physical and mental health.
Spending just 15 minutes alone may refresh your mind. Clearing your mind and slowing your breathing can help restore inner calm.
Repeating simple words like “May I be safe and secure” can increase positive emotions and decrease negative ones. Loving Kindness Meditations (LKM) can reduce pain and improve other mental health challenges.
10. Reach Out for Help
Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can intensify negative feelings. Resist the urge to shut out the individuals who can offer you encouragement and support.
Reach out to friends and family and let them know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone.
Find Your Quiet Place
A foundational element of inner work is seclusion. To clear your mind and attain a peaceful state, it’s important to shut out external distractions.
This includes turning off TVs, cell phones, and other devices. Also, it’s important to get away from loud traffic, noisy neighbors, or screaming kids. It might be best to find a place of solitude away from your home, at a park or other outdoor area.
Inner work can be a journey of self-discovery that allows you to look at your life honestly and objectively. There may be highs and lows along the way, but don’t give up. Many have found this process to be freeing and rewarding...even life-changing.
You may find that the results are well worth the investment, so set aside some time to focus on yourself today.
At BrainMD, we’re dedicated to providing the highest purity nutrients so you can do the things you love. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., Chapleau, M.-A., Paquin, K., & Hofmann, S. G. (2013). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763–771. https://doi.org/10.1016/j.cpr.2013.05.005
2. Holt-Lunstad, J. (2024). Social connection as a critical factor for mental and physical health: Evidence, trends, challenges, and future implications. World Psychiatry, 23(3), 312–332. https://doi.org/10.1002/wps.21224
If you’re currently dealing with a stressful work life, you’re not alone.
Most Americans experience work stress. Statistics from the American Institute of Stress show 83% of U.S. workers suffer from some type of work-related stress, which causes roughly one million people to miss work every day.
It’s vital that you manage work stress. If you don’t, you risk allowing your work stress to manage you!
The Effects of Work Stress
A certain amount of stress is good and necessary. For instance, healthy stress can motivate you to meet your goals, improve your ability to problem solve, and help you to be more resilient.
Stress becomes unhealthy when it reaches high levels for prolonged periods.
High levels of work stress can keep you in fight or flight mode. This can disrupt bodily systems and increase the likelihood of developing serious health problems.
For example, the excessive release of stress hormone cortisol can disturb healthy immune function and increase the chances of developing autoimmune disorders, heart health problems,¹ and memory issues later in life.
Persistent stress can interfere with positive habits, such as consistent exercise, quality sleep, healthy eating, and social connections. This can trigger low mood and a host of other issues.
The American Psychological Association has noted that overstressed workers can turn to unhealthy coping methods, such as overeating, having a poor diet, smoking cigarettes, or abusing drugs and alcohol. In short, unchecked stress can wreak havoc on your brain and body.
On a brighter note, you can let these grim facts inspire you to incorporate some new, stress-managing habits for the workplace.
Below, you’ll find several suggestions for how to manage work stress. Try some or all of them to help make work a little less stressful and, hopefully, your life a lot better.
4 Ways to Prevent Work Stress from Taking Over Your Life
Communicate
Effective communication with your employer/supervisor and colleagues can go a long way to reducing your stress levels. According to the American Institute of Stress, the top causes of workplace stress include ineffective communication, overwhelming workload, demands from managers/supervisors, and unclear expectations – all of which could be cleared up with open and regular communications.
Remember, it’s in your supervisor’s best interest to help you be successful in your work. In many cases, a boss or supervisor will be supportive when you constructively communicate your wants, concerns, needs, limits, ideas, and challenges.
Exercise
Exercise provides a fantastic way to relieve work pressures because it immediately lowers stress hormones and helps you become more resiliant to stress² over time. Also, when you raise your heart rate through exercise it increases beta-endorphins, the brain’s own natural morphine, which can boost your mood.
Consistent exercise helps prepare you for obstacles you may face during your workday. It also helps you maintain a strong mind and body, which can help equip you to handle possible crises at work. Exercise is great for your overall well-being and may help you maintain a healthy weight…that’s a lot of bang for your buck!
Stress-Busting Breaks
Take short breaks between meetings, calls, and tasks to help you de-stress. For example, take five minutes to get up and stretch or do some deep breathing exercises. Or, take a short walk outside.
Close your eyes and meditate for five minutes. If you have a private office, play some relaxing music. Instead of an unhealthy soda, drink a refreshing glass of water.
Get away from your desk to enjoy a healthy snack or a cup of tea. Sprinkle your day with these quick stress-busters and you’ll notice a big difference. They’ll help to keep your stress hormones in check, fuel your brain and body, and benefit your blood pressure.
Nutritional Support for Stress
Nutrients and herbs can help support your body’s resistance to stress.
Everyday Stress Relief was specifically formulated to help replenish your brain and body’s nutrients that can be depleted by stress. This supplement includes herbal extracts clinically proven to have calming and anti-stress effects, helping you to feel less anxious without making you sleepy. It also helps with apprehension, tension, worry, and fatigue.
Here’s what you’ll find in this high-potency formula:
Magnesium is a well-known calming mineral. It promotes a balanced and mentally focused demeanor.
The amino acid taurine supports the adrenal glands and is crucial for coping with stress.
The herb holy basil, revered both in Europe and the East, helps to improve adaptation to occasional anxiety and other problems related to stress.
A phytochemical derived from green tea, l-theanine helps to reduce tension.
Relora®, which is a unique mix of two herbs, may enhance healthy management of the stress hormone cortisol while easing tension, anger, negative mood, and confusion.
Stress Less and Live Well
While we all have seasons of high-intensity work, life is also about spending time with loved ones and enjoying hobbies and activities. Find a healthy balance and live your best life!
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Satyjeet, F., Naz, S., Kumar, V., Aung, N. H., Bansari, K., Irfan, S., & Rizwan, A. (2020). Psychological stress as a risk factor for cardiovascular disease: A case-control study. Cureus, 12(10), e10757. https://doi.org/10.7759/cureus.10757
2. Childs, E., & de Wit, H. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology, 5, 161. https://doi.org/10.3389/fphys.2014.00161
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