Serotonin is a neurotransmitter that plays a significant role as a chemical in the brain. It's responsible for reducing anxiety, relieving depression, inducing sleep and is also what makes you feel happy. If your serotonin levels are low, you can suffer symptoms such as lethargy, insomnia, feelings of worthlessness and fear. Look to foods and vitamins in order to increase serotonin levels.
Step 1
Eat some turkey for dinner. Serotonin doesn't actually come directly from foods. It's released in the body with the assistance of an amino acid called "tryptophan." To raise serotonin levels, eat a turkey sandwich with whole grain bread. Turkey is high in tryptophan, and whole grains are moderate.
Step 2
Have a chicken breast for dinner. Chicken also has a good amount of tryptophan, though not as much as turkey. Prepare a whole baking sheet of chicken breasts and have them on hand for the week. You can use them for dinner as they are or make chicken salad out of them.
Step 3
Make a bean salad. Beans are known for being high in fiber, B-vitamins and protein. Black-eyed peas are a type of bean that is also high in tryptophan. Mix these in a bean salad or eat them by themselves for a midday snack.
Step 4
Eat some seeds and nuts. All seeds and nuts are high in essential fatty acids; they also have a generous amount of protein and fiber. Pumpkin seeds, sesame seeds and black walnuts are also high in tryptophan. Add some of these to a bowl of oatmeal made with milk and eat it for breakfast.
Step 5
Use a supplement. A supplement by the name of 5-HTP can also be used to increase serotonin levels. The name "HTP" stands for hydroxytryptophan. This can be found in health food stores in capsule form. The dosage is usually between 50mg to 250mg; it's recommended to take one capsule in the evening.
Things You'll Need
- Turkey
- Chicken
- Seeds
- Nuts
- 5-HTP
