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Vitamin B6 (pyridoxine): Vitamin B6 must be present to facilitate conversion of either 5-HTP or tryptophan into serotonin (17, 18).Often 5-HTP or tryptophan supplements also contain B6 for this reason.

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Note that it is not considered safe to mix any of these amino acid supplements with antidepressant medications (4).Before you take any serotonin supplement, it’s important to understand a little bit about them and especially how they work together.Sometimes there are vital synergistic relationships between these various serotonin boosting substances.But since protein blocks serotonin synthesis, eating a meal containing protein will actually cause both tryptophan and serotonin levels drop.However, tryptophan supplements can increase brain serotonin even though eating foods containing tryptophan does not (5).Within a few months, this inevitably causes a cascade of negative side effects (10). Datis Kharrazian, author of , lists these co-factors as needed for the synthesis of either tryptophan or 5-HTP to serotonin — vitamins B3, B6, and B12, folic acid, and magnesium.

Look either for serotonin boosting supplements that contain these along with the main active ingredients or add them separately with a high-quality multivitamin mineral supplement.

A review of 108 studies on 5-HTP revealed there is still no definitive evidence that it helps depression (9). An Ongoing Debate: There’s an ongoing discussion in the natural health community whether it’s better to take tryptophan or 5-HTP to increase serotonin levels.

Tryptophan more readily enters the brain, but 5-HTP requires one less step to convert into serotonin.

Several other brain-related disorders besides depression are related to low serotonin, including autism, ADHD, bipolar disorder, sleep disorders, and schizophrenia (3).

Many people with depression or other serotonin deficiency symptoms and conditions are searching for better ways to increase serotonin levels naturally without the use of drugs.

SAM-e (s-adenosyl methionine): SAM-e naturally occurs in every cell of the body and brain and fuels over 100 metabolic reactions. In Europe, SAM-e is used as a prescription medication for depression, liver disease, and osteoarthritis (11).