Serotonin is often referred to as the "happy" neurotransmitter. Serotonin is the primary neurotransmitter that influences your mood. Many antidepressants work by increasing serotonin levels in the brain, thereby relieving depressive symptoms. Serotonin also controls your memory, your sleep, your appetite and your overall sense of well-being.
Symptoms of Serotonin Deficiency
In addition to depression, some other signs that may indicate a serotonin deficiency include: anxiety, mood swings, PMS, aggression, obsessive or compulsive behavior, alcohol or drug abuse, low pain threshold, cravings for sweets, and sleeping issues such as insomnia. Serotonin is made from the amino acid tryptophan and without tryptophan, serotonin production in the brain would not be possible.
Importance of Tryptophan
While foods do not contain serotonin, there are a variety of foods that contain tryptophan, and consuming them can boost your body's natural production of serotonin. Foods that contain tryptophan may consequently help to boost your overall mood.
High-protein Foods
Tryptophan is found in protein foods and eggs, poultry, meat, and fish are particularly good sources of it. Abc news states that turkey, in particular, is extremely high in tryptophan. Eating these tryptophan rich protein foods however will likely not be enough to boost your serotonin levels, Holford states that carbohydrates are necessary to encourage the absorption of tryptophan into the brain.
Complex Carbohydrates
Tracey Scheig, R.D. states in her article "The serotonin friendly way of eating," that complex carbohydrates are the best choice for boosting serotonin levels. She recommends eating wholegrain bread, pasta, beans, root vegetables, tortillas, and other whole grains. She cautions that although carbohydrates are necessary, they should be consumed in moderation. She also recommends eliminating simple sugars and starches such as honey, syrup, white bread, and white rice, stating that the consumption of them is not ideal for serotonin optimization.
Additional Foods
According to Holford, some additional foods that are high in tryptophan and therefore aid in the production of serotonin include cheese, beans, tofu, oats, soy milk, potatoes, yogurt, and lentils. For best results he recommends aiming for 500 mg of tryptophan a day, and the best way to do that is to eat as many of the listed tryptophan foods as possible. Although the above foods may help to boost a low mood, depression is a serious disease, and you should talk to your doctor if you suspect that you might be depressed.
References
- "New Optimum Nutrition For The Mind", Patrick Holford; 2009
- "ABC News: Tryptohphan, Turkey, and Trust"
- "The serotonin friendly way of eating"; Tracy Schieg, N.D.; 2003.
