If you’ve been struggling with PMDD (Premenstrual Dysphoric Disorder), hormone imbalance, histamine intolerance or MCAS (Mast Cell Activation Syndrome), you experience your mood, energy, and overall well-being feel like they’re on a rollercoaster. What if I told you that one neurotransmitter—serotonin—might be at the heart of it all? And more importantly, that you can naturally support your serotonin levels to feel significantly better?
The Serotonin-Hormone Connection:
Serotonin and dopamine levels are pushed down during the luteal phase (the two weeks before your period), which causes the unwanted symptoms of low mood, anxiety, low energy, and that overwhelming feeling where you just want to lay in bed, binge-watch movies, and eat everything in sight. Those intense sugar and carb cravings? That’s your brain trying to increase low serotonin in an unhealthy way. Unfortunately, being unproductive and binge eating only make things worse, lowering your energy and mood even further—it’s a vicious cycle.
What Happens During the Luteal Phase:
- Estrogen and progesterone drop, taking dopamine and serotonin down with them.
- Women with PMDD have significantly lower serotonin activity in key brain regions like the dorsolateral prefrontal cortex—the part responsible for mood regulation and emotional processing.
- Research shows that serotonin deficiency during the luteal phase is a primary cause of PMDD symptoms.
- Studies confirm that hormones directly cause serotonin changes, and bad habits like insufficient sleep, chronic stress, and poor diet worsen the problem.
Do People with MCAS & PMDD Have Lower Serotonin?
Yes—and the connection runs deeper than you might think.
The Histamine-Serotonin Link:
- Mast cells (the cells responsible for MCAS) produce up to 40% of the body’s serotonin.
- When mast cells are activated repeatedly, they deplete serotonin stores, leaving you chronically low in this critical neurotransmitter.
- Histamine directly disrupts serotonin, dopamine, and norepinephrine balance in the brain.
- Elevated histamine (common in MCAS and histamine intolerance) increases neuroinflammation and causes mood instability, anxiety, brain fog, and insomnia.
- Women with PMDD often have elevated histamine due to estrogen’s effect on mast cells, worsening mood symptoms during the luteal phase.
In short: MCAS + PMDD = a perfect storm of serotonin depletion.
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Natural Ways to Increase Serotonin: What Actually Works
I did research across social media, especially in ADHD and PMDD subreddits, to find out how people manage to increase serotonin naturally. The medical route often involves SSRIs, but—as always—I look first for natural solutions and use medication only as a last resort. Here’s what the science and real people say works.
1. Diet: Tryptophan-Rich Foods Are Your Foundation
Tryptophan is the amino acid your body uses to make serotonin. You can’t produce it yourself—you must get it from food.
Best Tryptophan-Rich Foods:
- Turkey, chicken, salmon, tuna (high protein + tryptophan combo)
- Eggs, milk, cheese (dairy provides tryptophan + B vitamins)
- Tofu, soybeans, soy milk (great plant-based option; 1 cup soybeans = 535mg tryptophan)
- Nuts and seeds: pumpkin seeds, butternut squash seeds, walnuts, almonds
- Bananas (contain both tryptophan and carbs to help absorption)
- Oats, whole grains (oat bran provides 315mg tryptophan per cup)
The carb trick: Eating tryptophan with 25–30 grams of carbohydrates helps it cross the blood-brain barrier more effectively. Think: whole-wheat toast with turkey, oatmeal with nuts, or salmon with brown rice.
What Reddit users report: Many people in PMDD and ADHD communities say that removing gluten and casein while adding high-omega-3 fish, eggs, and bananas significantly lessened their symptoms. Tryptophan-rich diets genuinely help.
2. Exercise: The Most Powerful Natural Serotonin Booster
Regular exercise—especially cardio done in the morning—is one of the best ways to increase serotonin.
What the research shows:
- 30 minutes of aerobic exercise, 5 times per week significantly increases serotonin, dopamine, and endorphins.
- Exercise increases tryptophan transport into the brain and stimulates serotonin receptors.
- Morning exercise is especially effective because it aligns with your circadian rhythm and sets you up for better mood all day.
- It doesn’t matter how much you do—what matters is that it’s enjoyable and done regularly.
What people say on Reddit: “Regularity is more important than intensity. Even a 20-minute walk helps. The key is pushing yourself to start, even when you don’t feel like it”.
3. Stick to Your Routine & Be Creative
People on social media say it’s a gradual change, and it’s important to stick to daily “feel-good habits” and keep being active. Do or learn new things like cooking, art, sewing, knitting, or dancing.
My personal experience: When i feel low, and push myself to do art, makes me feel way better. The point is to push yourself to start. Some people would disagree, thinking you should “not be hard on yourself,” when you feel low, but I believe you need to push yourself first in order to not feel guilty and feel better afterwards. It doesn’t matter how much you accomplish—just start, and be proud you did something during challenging times.
4. Sleep: Align with Your Circadian Rhythm
Aim for at least 7–8 hours of sleep and go to bed early. Being aligned with your circadian rhythm is crucial for serotonin and melatonin production.
Why it matters: Poor sleep disrupts serotonin synthesis, and serotonin is needed to make melatonin (your sleep hormone). It’s a cycle—you need sleep to make serotonin, and you need serotonin to sleep well.
5. Vitamin D: The Serotonin Activator
Vitamin D helps your brain make, release, and use serotonin. If vitamin D levels are low, your brain makes less serotonin.
How to get it:
- Spend time outside in the sun (10–15 minutes daily)
- Take high-dose vitamin D3 with K2 oral spray (Amazon) if you’re deficient (typical dose: 2,000–5,000 IU daily; some practitioners recommend up to 10,000+ IU for severe deficiency). People following strict histamine diet may have difficulty tolerating vitamin D3 in tablet forms. Oral sprays are better tolerated because they bypass the digestive system. Plus Vitamin K2 is naturally fermented hence the oral spray or vitamin D3 without K2 (Amazon).
6. Supplements That Increase Serotonin
- Some people with histamine intolerance or MCAS do tolerate and even benefit from low‑dose Amino Acids, particularly for sleep or mood.
- Others may flare, especially if mast cells and serotonin pathways are very reactive.
- It is a “test carefully with medical supervision” , not an automatic yes or no for histamine, reactions are highly individual.
- Start low and slow and monitor histamine increase symptoms. (anxiety, palpitations, flushing, itching, insomnia)
Natural options people love (Amazon) :
| Supplement | How It Works | Dosage | Notes |
|---|---|---|---|
| 5-HTP amino acid | Directly converts to serotonin; crosses blood-brain barrier easily | Begin low (e.g., 25–50 mg) | Most researched for PMDD; don’t take with SSRIs or other serotonergic supplements. |
| L-Tryptophan amino acid | Precursor to 5-HTP and serotonin | 500mg–6g daily (for PMDD: up to 6g) | Effective for mood swings and PMDD, don’t take with SSRIs or other serotonergic supplements. |
| Magnesium glycinate | Supports GABA and serotonin production; calms nervous system | begin with 50-100mg before bed | Essential for converting tryptophan to serotonin, some people react to it while others tolerate small or occassionall dose |
| Omega-3 Organic chia seed oil or Cold‑pressed oil | Helps neurons release serotonin; increases receptor sensitivity | 1,000–2,000mg daily | Anti-inflammatory; critical for PMDD & MCAS. Stored in the fridge, tightly closed, away from light, and never heated |
| Vitamin B6 (P5P form) | Required to convert tryptophan → serotonin | Begin with 50–100mg daily | Especially important in luteal phase. a key cofactor for DAO |
| SAMe | Increases serotonin production | 400–800mg daily | Don’t combine with antidepressants, support histamine breakdown |
| Zinc | Activates serotonin receptors | 25mg daily | Studies show lower zinc in depressed individuals |
- CBD oil ( reports of mood and histamine improvement )
- Maitake mushrooms (adaptogenic; support neurotransmitter balance) and surprisingly reduces histamine and hormonal (PMS) symptoms.
- Essential oils for serotonin increase and lowering histamine: Lavender, bergamot, Frankincense Essential Oil, (aromatherapy increases serotonin)
Caution: If you’re on SSRIs or other antidepressants, do NOT take 5-HTP, L-tryptophan, or SAMe without medical supervision—combining them can cause dangerous serotonin overload.
7. Stress Management: Lower Cortisol, Raise Serotonin
Chronic stress increases cortisol, which decreases serotonin by increasing serotonin reuptake. Reducing stress is non-negotiable for serotonin balance.
What helps:
- Meditation and mindfulness (even 10 minutes daily)
- Yoga (especially restorative or yin yoga)
- Spending time in nature
- Deep breathing exercises
- Aromatherapy with calming oils
Realistically, natural methods cannot replace SSRIs for chronic, severe depression or anxiety. But over time, by consistently applying these strategies, you can build a more satisfying, stable life and may reduce your reliance on medication—or avoid needing it in the first place.
The key is consistency. Small, daily actions compound into major mood improvements over weeks and months.
I’m genuinely curious: what’s helped you increase serotonin naturally? Did you see real improvements? Leave a comment below.
Brain Feed – Natural Remedies for PMDD: Serotonin the Key? (2024)
Understood.org – ADHD and Periods: Hormone Effects on Dopamine & Serotonin (2025)
MastAttack.org – Histamine Effects on Neurotransmitters (2017)
Cleveland Clinic – Serotonin: Function & Levels (2025)
Medical News Today – 12 PMDD Natural Treatment Options (2018)
ADDitude Magazine – ADHD and the PMDD Roller Coaster (2025)
Amy Myers MD – Histamine Intolerance and Mood Disorders (2024)
PMC – How to Increase Serotonin Without Drugs (2007)
PubMed – Neurotransmitter Shifts Across Menstrual Cycle (2025)
Caring Medical – MCAS and Serotonin Release (2025)
Max Planck Institute – Premenstrual Depression & Serotonin Transporter (2023)
Dr. Lisa Watson – PMS or PMDD? L-Tryptophan & 5-HTP (2020)
ScienceDirect – Exercise Therapy on Depression (2024)
Patrick Holford – Beating PMS with Diet (2024)
Reddit r/Biohackers – Natural Hacks to Boost Serotonin (2024)
Supplemented UK – L-Tryptophan for PMDD (2020)
Reddit r/IWantToLearn – Daily Habits for Serotonin (2023)
WebMD – L-Tryptophan Uses and Risks (2024)
PMC – Acute Exercise Effects on Mood & Cognition (2017)
Reddit r/ADHDWomen – Healthy Ways to Increase Dopamine (2024)
Healthline – What Is Tryptophan? (2018)
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