Serotonin, a chemical in the brain, has been linked to depression and mood disorders, the Mayo Clinic explains. When the body doesn't make enough serotonin, the imbalance can create behavioral and mood changes. Some foods may increase the body's ability to produce serotonin in the brain, and thus improve your mood. Consult your doctor before making any drastic dietary changes, taking any supplements, or if you experience severe behavioral or mood changes.
Step 1
Eat protein sources with the amino acid tryptophan, such as turkey, recommends the Muscle-Health-Fitness website. When you eat turkey in conjunction with carbohydrates, your body produces serotonin. Try eating a turkey sandwich on whole grain bread to boost serotonin levels in the brain.
Step 2
Consume flaxseed oil. Like turkey, flaxseed is high in the amino acid tryptophan, Muscle-Health-Fitness explains. It also contains omega-3 fatty acids. These items may increase serotonin levels. Try adding flaxseed to whole-grain cereal or grinding it up in a fruit smoothie each day.
Step 3
Eat buckwheat, which is rich in vitamin B and contains tryptophan. B vitamins may also boost energy and boost mood, Muscle-Health-Fitness notes. Buckwheat creates an insulin spike in the bloodstream, allowing trytophan to convert to serotonin. Try eating buckwheat in whole-grain cereal or a fruit smoothie.
Step 4
Boost your intake of fatty fish. Choose fish, such as sardines and herring, which contain EPA and DHA, Muscle-Health-Fitness recommends. These substances may boost serotonin levels, improving mood. If you don't eat fish, talk with your doctor about taking an EPA and DHA dietary supplement.
Step 5
Consume bananas, which are high in trytophan and carbohydrates. These substances work together to increase serotonin levels, according to Muscle-Health-Fitness. Try blending bananas in a smoothie or cutting up in your cereal each day.
Tips and Warnings
- Once you make diet changes, track your mood each day. This will help you identify if dietary changes are improving your symptoms.
- If you suspect that you have depression, visit your doctor. Dietary changes might improve your mood, but it's important for a physician to evaluate your health and make recommendations. In some cases, medication or other treatments are needed to effectively handle the symptoms of depression, according to MedlinePlus.
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