How To Support Natural Serotonin Production

Of course, if you have low vitamin B6 and/or iron levels, the first thing you want to do is to increase those. The first course of action here, unless you are extremely deficient, is to correct using diet. This means specifically increasing your intake of foods that contain that vitamin and/or mineral.

Foods high in vitamin B6 include (2):

• Fish
• Beef liver
• Organ meats
• Potatoes
• Starchy vegetables
• Non-citrus fruits
• Fortified cereals

Foods that are rich in iron include (3):

• Red meat
• Organ meat (such as liver)
• Poultry
• Fish or shellfish
• Eggs
• Nuts
• Dried fruit
• Wholegrain breads and pasta
• Fortified breads and cereals
• Beans and legumes
• Dark, leafy green vegetables
• Oats
• Tofu

If absorption is the problem, or you have iron deficiency anemia, then your doctor will likely suggest supplementation. This is especially if you are a vegan or vegetarian. Levels of vitamin B6 are highest in meat products, and the type of iron available in vegetarian food sources is often harder for the body to absorb. In these cases, supplementation will likely be needed.

Read More: Chest Pain May Be a Symptom of a Common Vitamin Deficiency

Other Natural Ways To Boost Serotonin

If you are experiencing severe anxiety and panic attacks, you should talk to your doctor as soon as possible. Supplements, diet changes, and natural remedies can all help, but they should never take the place of medical intervention when it is necessary. Using natural remedies and strategies along with your doctor’s plan can help you to better manage your anxiety and panic episodes.

Besides just vitamin B6, the other B vitamins can also be beneficial for managing anxiety. This includes B12 and B9, also known as folic acid. Another natural remedy is the plant Griffonia simplicifolia. This plant contains 5-HTP, which is a precursor to serotonin. It is available in supplement form, however, you should consult your healthcare provider before taking it. Too much 5-HTP can have negative consequences. This is especially important if you are already on any other depression medications. (4)

Yoga and meditation are other ways to help calm the body and mind. These, along with breathing techniques, can help you to manage anxiety and panic when it does arise. Regular yoga and meditation practice can also help to decrease the frequency of these episodes.