Serotonin is a neurotransmitter that regulates sleep, sensory perception, mood and body temperature. Low levels may contribute to muscle weakness, stiffness, and a depressed mood; therefore, adequate levels are important for general health. Serotonin is not available in food sources, so obtaining the components which synthesize serotonin helps boost levels.
Fatty Acids
Omega-3 fatty acids are fats that prevent inflammation in the body. Low serotonin levels can contribute to inflammation and having adequate omega-3 fatty acids available to reduce inflammation is ideal. Additionally, RD411.com explains that omega-3 fatty acids aid in the creation of serotonin. Foodforthebrain.org goes on to explain the more omega-3s in your blood, the more serotonin you are likely to make. Omega-3s are found in fatty fish like mackerel, herring, salmon, tuna and in supplement form. Vegetarian sources of omega-3 fatty acids include flaxseed, walnuts, canola oil, hemp oil and soybeans.
Amino Acids
The amino acid tryptophan has a primary role of synthesizing serotonin for the body and brain to use; therefore, adequate tryptophan is essential. Tryptophan sources include meat, fish, beans, eggs, mushrooms, spinach and tofu. Be sure to consume whole grains with tryptophan food sources and other high-protein food sources, as this will increase the availability of tryptophan to cross the blood-brain barrier; otherwise, larger amino acids compete with tryptophan and, as it's smaller, it doesn't have as great a chance of making it to the brain, explains Elizabeth Somer, MA, RD, author of "Food and Mood."
Balanced Blood Sugars
Balanced blood sugars are attained by eating a diet low in refined sugar and rich in whole grains. High intakes of refined sugar deplete B-vitamins, which are important to creating serotonin, explains foodforthebrain.org. Whole grains are needed to ensure tryptophan makes it across the blood-brain barrier. Whole grains to include in your diet are quinoa, bran, bran cereals and whole wheat bread and pastas.
Folate
Folate is a B-vitamin that may help improve serotonin levels by preventing an excess of homocysteine in the body. Homocysteine is a large amino acid in the blood that competes for transport with tryptophan to cross the blood-brain barrier. This is important because tryptophan is needed for synthesis of serotonin. Sources of folate include mushrooms; green, leafy vegetables; lean beef; citrus fruits; fortified cereals; orange juice; whole wheat bread; peanuts; wheat germ.
References
- RD411.com: Diet and Depression
- Food for the Brain
- "Food and Mood"; Elizabeth Somer, MA, RD; 1999
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