Serotonin is a hormone that is found in blood platelets, the central nervous system, and within the gastrointestinal tract. Serotonin functions as a neurotransmitter, a vasoconstricter, and as a platelet aggregator. Serotonin is naturally synthesized by the body from the essential amino acid tryptophan, which is a component of proteins. Additionally, other nutrients like omega-3 fatty acids, vitamin B6, and minerals like calcium are required for serotonin synthesis. Consumption of foods rich in these components are good ways to boost the natural production of serotonin.
High-Protein Foods
Foods that are high in protein, like fish, meat, eggs and soy products are thought to be one of the best sources of trytophan and omega-3 fatty acids. Game meat, like elk has extremely high levels of tryptophan with nearly 750 mg and more than 200 mg of omega-3 fatty acids per pound. That level is compared to 500 mg of tryptophan and 17 mg of omega-3 fatty acids per pound of roasted turkey breast. Egg whites also have pretty high levels of tryptophan with more than 500 mg per cup. Soy protein contains over 650 mg of tryptophan per ounce while soy sauce harbors over 600 mg per tablespoon. Fish, like halibut and salmon, and crustaceans, like shrimp and crab are all great sources of both tryptophan and omega-3 fatty acids.
Seeds and Nuts
Sesame seeds contain over 650 mg of tryptophan and 40 mg of calcium per ounce. Sunflower seeds are another good source of tryptophan coming in at 450 mg per cup. Other seeds, like pumpkin, squash and flaxseed contain lower amounts of tryptophan but are better sources for omega-3 fatty acids. Nuts are also a great source of both tryptophan and omega-3 fatty acids including peanuts, pistachios, walnuts, almonds and cashews.
Vegetables
There are also plenty vegetative sources that offer high concentrations of serotonin dependent nutrients. Spirulina, which is a dietary supplement composed of blue-green algae, contains more than 700 mg of tryptophan per ounce in its raw, uprocessed form. Spinach is perhaps one of the best foods for serotonin production as it is a great source for tryptophan, omega-3 fatty acids, calcium and vitamin B6. Other vegatables, like mushrooms and turnip greens are also good sources of these nutrients.
Carbohydrates
According to a study published in the August 4, 2009 issue of "Physiology & Behavior," carbohydrate ingestion increases the absorption of tryptophan and serotonin synthesis in the brains of rats. Essentially, this means that consumption of pure tryptophan would not be enough to boost serotonin production in the brain and that carbohydrates are needed to receive any benefits associated with serotonin neurotransmission.
References
- The Medical Biochemistry Page: Serotonin
- Self Nutrition Data: Foods Highest in Tryptophan
- Self Nutrition Data: Foods Highest in Omega-3 Fatty Acids
- Self Nutrition Data: Foods Highest in Vitamin B6
- Physiology & Behavior: Meal ingestion, amino acids and brain neurotransmitters: Effects of dietary protein source on serotonin and catecholamine synthesis rates
