A Salute to Serotonin: A Natural Way to Boost Mood and Mental Wellness
Have you ever wondered why you tend to be in a better mood on sunny days as
opposed to cloudy ones, or after completing a workout? Well, that may be because of your
body’s production of a neurotransmitter and hormone known as serotonin. This chemical
supports several bodily functions and has different roles depending on where it resides in the
body. When residing in the blood, it aids in wound healing. If in the digestive tract (the place
where majority of serotonin production occurs) it helps regulate bowel movements. Serotonin is
also produced in the brain and plays a vital role in our ability to concentrate, stay calm, and
overall feelings of mental wellness. A deficiency of serotonin in the brain can off-set the brain’s
way of processing emotions and feelings, leading to decreased mood. This commonly manifests
as increased anxiety, depression, and other mood disorders. Serotonin deficiencies in the brain
are often treated with medications that support increased or prolonged levels of serotonin such
as popular medications like Cymbalta (duloxetine), Celexa (citalopram), or Zoloft (sertraline). In
addition to this, there are non-pharmacological options that can be used to further provide
additional boosts in serotonin.
It is commonly known that exercise has numerous health benefits—such as reduction of
risks for the development of diseases like hypertension or diabetes—but what about in terms of
mental wellness? Well, research shows that when an individual engages in 20-30 minutes of
moderate-intensity exercise (such as cycling or brisk walking), the brain produces higher levels
of an amino acid known as tryptophan. Tryptophan is then used by the brain to synthesize
serotonin. Therefore, the more exercise we engage in, the more tryptophan can be produced,
leading to increased serotonin levels. In addition to exercise, studies indicate that 10-30 minutes
of sunlight exposure per day can also trigger serotonin release. This explains the mood boost
we get after spending time in the sun or after crushing that workout.
Similar to exercise, it’s broadly recognized that dieting provides various health
advantages. But did you know that among these benefits is also—you guessed it—elevating
serotonin levels? It has been found that consuming foods with healthy carbohydrates (such as
vegetables and whole grains) help facilitate a better pathway for the tryptophan released from
foods (such as salmon or nuts) to enter the brain more readily. Additionally, the consumption of
vegetables, fruits, whole grains, probiotics-rich foods (like plain yogurt) and the reduction of
consumption of foods high in fat and sugar provides an optimal environment for the good
bacteria living in your gut. Researchers hypothesize that the lack of good bacteria living in the
digestive tract can lead to an inflamed gut. Over time, this inflammation can promote
inflammatory signals to the brain which can slow down the production of serotonin in the brain.
For this reason, it is essential to incorporate healthier foods in the diet to promote the
maintenance of a good gut microbiome.
So the next time you’re in the sun, chow down on a salad, or go for a walk, remember
that these behaviors allow for your body to salute to your serotonin levels and boost mental
wellness.
This content was originally provided by Savannah Mossen, Pharm.D Candidate 2026