MARCH 2026
Support balanced mood and relaxation
When your energy is low, sleep is disrupted, or stress feels overwhelming, it is easy to attribute these changes to a busy week. However, such shifts often signal deeper internal factors. Many people notice low mood, restless sleep, increased stress, or changes in appetite. These symptoms may start subtly but can gradually affect daily life.
Growing research shows that these common challenges can often connect back to one powerful messenger: serotonin. Serotonin is a neurotransmitter produced in your brain and gut. Helping to regulate mood and emotion as well as stabilize feelings of happiness and well-being. It also enables your brain cells to communicate with one another on functions such as when to sleep or eat
Nausea is a clear example of serotonin in action. When you feel nauseated, your gut and brain communicate to remove substances causing an imbalance.
If the body does not produce or use serotonin effectively, both emotional and physical well-being can be affected. Balanced serotonin levels support the following:
Mood: Supports brain pathways that help you manage stress and daily challenges, making emotional changes easier to handle
Sleep - helps regulate the body’s internal clock, is a key building block for melatonin and supports smoother transitions into rest and a steadier, more consistent sleep–wake rhythm.
Pain: Reduces the intensity with which the nervous system registers discomfort.
Appetite: Regulates hunger and fullness cues by acting on brain pathways that control satisfaction and the urge to eat.
Factors that may lower serotonin activity
Your body naturally produces serotonin, but this process requires a chemical conversion involving the amino acids tryptophan and 5-hydroxytryptophan (5-HTP). These work together through metabolic processes to help cells produce serotonin.
Your body cannot produce tryptophan, so you must obtain it from your diet. There are no direct serotonin supplements or prescribed medications; serotonin production depends on tryptophan and 5-HTP.
You can support serotonin production by eating foods rich in tryptophan, which helps produce 5-HTP. These then work together to create serotonin. Top sources include:
Bananas, Beans (such as chickpeas, kidney, pinto, and black beans), Eggs, Leafy greens (such as spinach and kale), Nuts and seeds (such as walnuts and flaxseed), Oily, fatty fish (such as salmon, tuna, and mackerel) , Probiotic/fermented foods (such as kefir, yogurt, and tofu), Turkey, Soy foods, Cheese and Seaweed
Deficiencies in vitamins B6 and D can disrupt the body’s ability to convert 5-HTP into serotonin, which may help explain increased mental health challenges during winter. Consider taking 2500 IU of vitamin D during winter and reducing to 1000 IU when you have more sun exposure.
You may also consider supplementing your diet with 5-HTP, an amino acid the body uses to create serotonin. In Europe, 5-HTP is available by prescription for depression and anxiety. The recommended therapeutic dosage is 100 mg twice daily.
Supplementing with 5-HTP
The Natural Factors family of 5-HTP products provides research-backed doses of this serotonin-supporting supplement in a variety of strengths and formats.
Natural Factors 5-HTP 100 mg is ideal for those seeking a gentle starting point or steady, moderate support. The 200 mg option is suited for individuals seeking a stronger effect in a single serving.
HappySense 5-HTP 100 mg Time-Release Caplets provide gradual, sustained release to help maintain consistent 5-HTP levels throughout the day.
5-HTP supplements offer a reliable, non‑habit‑forming solution for individuals seeking to promote a balanced mood, better sleep quality, and greater vitality.
Support balanced mood and relaxation.
Natural Factors 5-HTP helps support healthy serotonin levels to promote a positive mood, better sleep, and emotional well-being—naturally.
Did You Know?
Serotonin is often called nature's appetite suppressant because it activates neurons that decrease appetite and blocks those that increase it. It also positively influences signals related to food cravings. Low serotonin levels may cause the body to store more fat and increase the likelihood of emotional eating. The signal that tells you when you are full comes from serotonin.
