Food Or Supplements For Serotonin

Serotonin is a neurotransmitter in the brain that acts as a messenger, relaying signals between brain cells. This neurotransmitter regulates mood, aggression, impulse control and cognitive abilities. According to Dr. Ray Sahelian, author of the book "Mind Boosters," abnormal functioning of the serotonin system may lead to depression, anxiety and lack of willpower. Certain supplements and foods may help boost serotonin. If your depression or anxiety is severe or persistent, see your doctor.

Omega-3 Fatty Acids

There is growing evidence that omega-3 fatty acids help with depression, although the mechanism is not entirely clear. According to Harvard Medical School psychiatrist Dr. Marlene Freeman, omega-3 fatty acids may help with the inflammation that interferes with serotonin and other neurotransmitters. You can boost the omega-3 fatty acids in your diet by adding more fish to your diet. Fatty fish, including salmon and sardines, have the highest omega-3 levels. Omega-3 rich fish oil is also an option. It is available in liquid or capsule form. Omega-3 fish oils are generally well-tolerated, but sometimes can cause gastrointestinal upset.

5-HTP

5-Hydroxytryptophan, better known as 5-HTP, is an essential amino acid that boosts serotonin levels in the brain. It is not readily available from food sources. The dietary supplement is sourced from the seeds of an African shrub called Griffonia simplicifolia. Preliminary studies suggest that 5-HTP may be useful in fibromyalgia, depression, obesity, headaches and the symptoms of menopause, according to the University of Maryland Medical Center. However, more research is needed before 5-HTP can be widely recommended for these or any other conditions.

Tryptophan

Tryptophan helps the brain produce more serotonin. It has been used for insomnia, depression and seasonal affective disorder. Physicians sometimes use it as an add-on to lithium in the treatment of bipolar disorder. Bananas, dairy products, poultry, sesame seeds and nuts are rich in tryptophan. It is available as both a prescription drug and a dietary supplement. MayoClinic.com advises that tryptophan should be taken with a carbohydrate-rich, low-protein meal or snack to prevent stomach upset. Tryptophan was once taken off the market because of safety concerns. According to an article in Quackwatch, the problem was later traced to a contaminated batch. However, you should still consult your physician before using tryptophan supplements.