The best way to get a serotonin boost is to exercise regularly, eat a healthy diet, and spend time outside. Certain supplements may also help, though they can interact with other medications, and more research is needed.

1. L-Tryptophan

This amino acid is a precursor to serotonin. Unfortunately, we know little about the extent of L-tryptophan’s potential benefits.

“While it’s true that these are precursors for serotonin, it’s unclear how much we can expect to absorb from taking these supplements orally, and it’s less clear how much actually enters the brain from oral absorption,” Megan Maroney, PharmD, BCPP, clinical associate professor at the Ernest Mario School of Pharmacy at Rutgers University, told Verywell.

Our brains have a “blood-brain-barrier” that protects us from ingested toxins. This barrier may intercept the supplements we consume. L-tryptophan may also cause drug interactions with antidepressants, Maroney added.

2. Magnesium

Magnesium is involved in serotonin synthesis, Samantha Dieras, DCN, RD, CDN, director of ambulatory nutrition services at Mount Sinai Health System, told Verywell.

Some research suggests that magnesium may have a synergistic effect with selective serotonin reuptake inhibitors (SSRIs). But it’s crucial to speak with a provider before experimenting with supplements, particularly if you take other medications.

3. Folic Acid

“Folic acid is another supplement that plays a big role in serotonin production, but some people may not be able to convert the folic acid from our diet or vitamin supplements into the active form that is needed to cross the blood-brain-barrier and have this function,” Maroney said.

One type, called L-methylfolate, “may bypass this and may be beneficial for certain individuals with depression,” she added.

4. St. John’s Wort

While St. John’s Wort has been shown to increase serotonin, it’s important to note it can cause multiple drug interactions, potentially making those medications less effective, Maroney said.

“I typically don’t recommend it for patients who are on other medications due to this risk,” Maroney added.

Taking St. John’s Wort with antidepressants could cause serotonin syndrome. This serious side effect can lead to altered mental status and can even be fatal.

5. Omega-3 Polyunsaturated Fatty Acids

In some studies, omega-3 polyunsaturated fatty acids have been shown to help with depression.

However, Maroney said, “We don’t know if that is due to the effects of serotonin or other neurotransmitters or perhaps due to their anti-inflammatory effects.”

Why You Should Be Careful With These Supplements

“There are many supplements that may play a role in maintaining healthy serotonin levels, but it’s sometimes unclear if their mood and anxiety benefits are due to their effects on serotonin or some other mechanism,” Maroney said.

Supplements can also be unpredictable because we don’t always know what’s in them.

“The biggest concern I have with supplements is that they are not regulated as closely as medications,” Maroney said. This means they may contain different or inconsistent amounts of active ingredients than what the label says or hidden ingredients that could be harmful.

If you want to improve your mood, speak with your doctor before adding any supplements to your regimen. There are also many other safe ways to boost serotonin naturally.

“Mindfulness, meditation, socialization, even hugging your pets—these are 100% safe and play a big role in mental wellness and maintaining healthy levels of serotonin,” Maroney said.