Dr. David Orman

Question:
Can eating certain herbs or foods naturally boost the body’s production of serotonin?

Answer:
Yes, certain herbs and foods can naturally support the body’s production of serotonin, the neurotransmitter often linked to mood, sleep, and overall well-being. While serotonin itself isn’t found in food, its precursor, tryptophan, is—an amino acid the body uses to make serotonin. Foods like turkey, eggs, pumpkin seeds, oats, and bananas are rich in tryptophan and help create the internal conditions for serotonin synthesis, especially when combined with healthy carbohydrates.

In natural medicine, herbs like Rhodiola rosea, Ashwagandha, and St. John’s Wort have been shown to influence serotonin pathways. St. John’s Wort, for example, is often used as a natural antidepressant and works by increasing the availability of serotonin in the brain. Adaptogenic herbs like Rhodiola and Ashwagandha support the adrenal system and reduce cortisol, which indirectly helps balance mood and allows serotonin to have a stronger, more stable effect.

Lifestyle also plays a key role. Regular sunlight exposure increases serotonin levels naturally by stimulating production in the brain. Movement—especially brisk walking or gentle forms of exercise like Qigong—further boosts serotonin. So while diet and herbs lay the foundation, combining them with simple daily habits creates a powerful, natural protocol for improving mood and emotional health.