December 18, 2024 · By PYM STORE

How to Boost Serotonin Levels Naturally this Winter

The days get shorter, the sunlight fades, and all the sudden you've got Lana Del Ray's "Sad Girl" on repeat.

If you're feeling low mood or even depression in the winter months, you're not alone, and it's not random.

That all-too-familiar sad or even depressed feeling is informally known as the "winter blues", which happens as we receive less sunlight (and therefore, the "happy hormone" serotonin) in the winter. More formally, your doctor may diagnose you with Seasonal Affective Disorder (SAD) or seasonal depression.

But here’s the good news: there are plenty of natural ways to boost serotonin levels and lift your mood during the darker months of the year. Let’s explore how you can support your body and mind this winter!

Why Do Serotonin Levels Drop in Winter?

Serotonin, often called the “happy hormone,” plays a key role in stabilizing mood, promoting feelings of well-being, and supporting restful sleep.

Sunlight plays a huge role in serotonin production (1). When sunlight hits your skin and eyes, and the UV rays stimulate the production of vitamin D. Vitamin D, in turn, plays a key role in the synthesis of serotonin.

Additionally, when sunlight enters your eyes, it activates specific receptors in the retina, which signal the brain’s hypothalamus to boost serotonin production. This process helps regulate mood and energy levels.

In the winter, the days are shorter and there's less sunlight, which can lower your body's serotonin production. This may leave you feeling fatigued, down, or more anxious than usual (2).

Lower serotonin levels can lead to:

Mood swings
Fatigue and low energy
Difficulty sleeping
Increased cravings for sugary or carb-heavy foods

The reduced exposure to sunlight also disrupts your circadian rhythm (3), making it harder for your body to regulate hormones effectively. This is why finding ways to boost serotonin naturally during the winter is essential for your mental and emotional well-being.

Natural Ways to Boost Serotonin and Beat the Winter Blues

Here are some simple yet effective strategies to boost serotonin levels naturally and support your mood this winter:

1. Nourish Your Body with Mood-Boosting Foods

Certain foods are rich in tryptophan—an amino acid that’s a precursor to serotonin (4). Include these foods to in your diet to boost serotonin:

Turkey and chicken
Eggs
Nuts and seeds (especially pumpkin seeds)
Bananas
Oats
Dark chocolate (70% cocoa or higher)

2. Practice Stress-Relieving Activities

According to some research, chronic stress can deplete serotonin levels by up to 50% (5), so it’s essential to carve out time for relaxation and self-care. Consider:

Meditation or mindfulness practices: A Standard University study found that just 10 minutes of mindful meditation a day can reduce stress levels by up to 30% (6)
Gentle yoga: One study found that depression in women decreased significantly after just 12 sessions of hatha yoga (7)
Breathwork or deep-breathing exercises, such as inhaling for 4 counts and exhaling for 6 counts
Journaling or creative hobbies
Spending time with loved ones helps boost oxytocin levels and lower stress

3. Incorporate Serotonin-Boosting Supplements

There are several supplements for winter blues and to naturally boost serotonin. Be sure to consult with your doctor before adding any supplements to your routine. These supplements are not intended to treat any mental illness.

Methylated B Complex Vitamins

B vitamins, especially methylated B6, B9 (folate), and B12, are vital for serotonin production. (8) They act as co-factors, helping your body synthesize serotonin effectively. For individuals with the MTHFR genetic mutation (which is about 40% of the population!), methylated forms of B vitamins are easier to absorb and utilize (10).

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Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, are essential for brain health and mood regulation. Studies show that Omega-3s can increase serotonin production by improving serotonin receptor function in the brain (11).

GABA & L-Theanine

GABA is a calming neurotransmitter that helps reduce stress and anxiety, while L-Theanine (found in green tea) promotes relaxation without drowsiness. Studies have shown when taken together, they create a balanced state of calm and support sleep, which can help manage winter-induced stress.

Prioritize Gut Health with Probiotics

Did you know that about 90% of your serotonin is produced in the gut? (13) A healthy gut microbiome plays a huge role in serotonin synthesis and overall mood regulation. Probiotics support beneficial gut bacteria (14), which can positively impact both your mood and energy levels.

Relax and Replenish with Magnesium

Magnesium is a co-factor that helps convert tryptophan into serotonin. Magnesium deficiency can lead to lower serotonin levels, which may contribute to low mood, depression, and insomnia (15). Magnesium relaxes the nervous system and helps you achieve restful sleep—all critical for maintaining a positive mood during winter.

4. Get Moving with Daily Exercise

Physical activity naturally boosts serotonin production, reduces stress, and improves mood. Even a brisk 20-minute walk can make a difference. Bonus points if you can get outside in the daylight for some sun exposure!

5. Embrace Red Light Therapy

Red Light therapy mimics natural sunlight and can help regulate your body’s serotonin and melatonin levels (16). Try sitting near a lightbox for 20-30 minutes each morning to help your body adjust to winter.

6. Spend Time in Nature

Even on cloudy days, outdoor exposure can help your body absorb natural light and promote serotonin production. Bundle up and take a peaceful walk in a local park or forest to calm your mind and lift your spirits.

Beat the Winter Blues with Serotonin-Boosting Support

Winter may bring shorter days and colder weather, but it doesn’t have to bring you down. By supporting your body with supplements for mood, nourishing foods, and simple lifestyle adjustments, you can boost serotonin levels naturally and keep your mood bright all season long!

If you’re struggling with seasonal depression or want to learn how to boost serotonin levels naturally, start with these tips—and remember, even small steps can make a big difference in how you feel.

Stay warm, stay well, and don’t let the winter blues win!

Sources

1. Sunlight, Serotonin, and the Skin: https://pmc.ncbi.nlm.nih.gov/articles/PMC3779905/

2. Effects of seasonality on serotonin production: https://pubmed.ncbi.nlm.nih.gov/22218931/

3. Effects of light on circadian rhythm: https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071/

4. Tryptophan and serotonin: https://pmc.ncbi.nlm.nih.gov/articles/PMC2077351

5. Serotonin and stress: https://www.nature.com/articles/1395332

6. Meditation and stress: https://onlinelibrary.wiley.com/doi/abs/10.1002/smi.1011

7. Yoga and stress: https://pmc.ncbi.nlm.nih.gov/articles/PMC5843960/

8. Serotonin and B vitamins: https://pmc.ncbi.nlm.nih.gov/articles/PMC4772032/

9. MTHFR gene mutation: https://pmc.ncbi.nlm.nih.gov/articles/PMC31169

10 Methylated B vitamins: https://pmc.ncbi.nlm.nih.gov/articles/PMC5312744/