Serotonin is a neurotransmitter responsible for mood regulation, sleep and body temperature. Food assists with synthesis of serotonin by providing nutrients essential for its formation. Deficiencies in serotonin may create unpleasant health conditions such as depression, fatigue, sleeping problems, appetite changes, anxiety, chronic pain and nausea.
Whole Grain Foods
Healthy carbohydrates help to boost serotonin levels. Healthy carbohydrates are whole grains without refined sugar or starches. Whole grains elicit insulin release that clears out large amino acids from the blood in order for tryptophan to pass into the brain to synthesize serotonin. Whole grains include sweet potatoes, whole wheat bread and pasta, corn, quinoa, bulgur, oats and buckwheat.
Tryptophan-rich Food Sources
Tryptophan is needed to create serotonin. Some researchers think that exercise increases serotonin levels because tryptophan is more available to the brain. Larger amino acids known as branched chain amino acids or BCAA compete with smaller amino acids, like tryptophan for transport into the brain, explains the book "Food and Mood" by Elizabeth Somer, MA, RD. Exercise lowers the BCAA allowing for more tryptophan availability for the brain. Tryptophan food sources include dairy products such as cottage cheese, milk, soy products such as soy milk, tofu soybean nuts, seafood, meats, poultry, beans, rice, eggs, peanuts, lentils and sunflower seeds.
Vitamin B-6 Foods
Foods rich in B-complex vitamins, especially B-6, boost serotonin levels. The National Institutes of Health explains a deficiency of B-6 can lead to high levels of homocysteine in the blood. When this occurs, homocysteine competes with smaller amino acids such as tryptophan for absorption across the blood-brain barrier. Large amino acids cross the blood-brain barrier preferentially, which means trytophan doesn't make it to the brain to generate serotonin. Foods sources of B-6 include green, leafy vegetables, legumes, nuts, brown rice, poultry, fish, whole grains, wheat germ and fortified breads and cereals.
Omega-3 Fatty Acids
Omega-3 fatty acids are important for generation of serotonin, according to the book "Food and Mood," by Elizabeth Somer, MA, RD. Omega-3 fatty acids are healthy fats which have anti-inflammatory effects. Sources of omega-3 fatty acids include salmon, anchovies, herring, tuna, flaxseed, butternuts, canola oil, soy nuts and walnuts.
References
- National Institutes of Health: Office of Dietary Supplements: Vitamin B6
- "Food and Mood"; Elizabeth Somer, MA, RD; 1999
