Serotonin is a neurotransmitter responsible for mood, blood clotting, pain and eating habits. It is found in the brain as well as in the gastrointestinal tract. Serotonin is made primarily of tryptophan within the body. However, several other nutrients besides tryptophan are thought to be associated with levels of serotonin. Serotonin is not present in many foods in any significant amount and is dependent on nutrients from the diet for its formation.
Vitamin B6 Pyroxidine
Vitamin B6 is a vitamin that has several functions in the body. It is a coenzyme in protein and fatty acid metabolism, helps convert tryptophan to niacin, and is involved in synthesis of red blood cells and hemoglobin. B6 also helps form neurotransmitters in the body, such as serotonin. When low levels of vitamin B6 are present, inadequate serotonin is produced, causing insomnia, depression and irritability. Sources of B6 include fortified cereals, oatmeal, bananas, beans, chicken, pork and beef.
Omega-3s
Omega-3 fatty acids are nutrients that can help raise serotonin. Elizabeth Somer, MA, RD, author of "Food and Mood," explains that omega-3 fatty acids in fish oil raise serotonin levels, but the exact mechanism is unclear. Cold-water, fatty fish such as herring, tuna, salmon and mackerel typically contain the omega-3s that exert their effect on serotonin. Omega-3 fish oil is obtained in a supplement form as well.
Tryptophan
Foods that contain tryptophan are ideal for boosting serotonin, since tryptophan is critical for synthesis of serotonin. For tryptophan to create serotonin, it needs vitamin B6, iron and riboflavin to create niacin first. A diet rich in a variety of foods will set up optimal conditions for these actions to occur. After synthesis, tryptophan is able to raise blood levels of serotonin, and then brain levels. Typtophan food sources include chicken, beef, turkey, beans, eggs, shrimp, tuna, snapper, halibut, soy, peanuts and spinach.
Whole Grains
Whole grains such as whole wheat, brown rice and oatmeal assist with increasing serotonin, though indirectly, explains Elizabeth Somer in "Food and Mood." Whole grains are high in fiber, so insulin is released in a slow and sustained fashion. When this happens, blood levels of most large amino acids are lowered. This is good, since tryptophan competes with large amino acids to gain entry to the brain. Smaller numbers of large amino acids makes room for more tryptophan to enter the brain.
References
- MedlinePlus: Tryptophan
- "Food and Mood"; Elizabeth Somer, MA, RD; 1999
- Rd411.com: B6 Pyroxidine
