Serotonin is a neurotransmitter, a chemical that carries signals through the brain to specific receptor cells, linked to depression. People with a tendency toward depression, may have ineffective serotonin receptor cells causing symptoms of depression when serotonin levels are low. Although viable serotonin cannot be found in food, there are components within certain foods that play a role in the production of serotonin and may help lift your mood.
Tryptophan
The major precursor to serotonin is the amino acid called tryptophan. Depletion of tryptophan causes serotonin levels to decrease and may cause depressive symptoms. Your body cannot produce tryptophan so it must be obtained through food. Foods containing tryptophan include cheese, chicken, nuts, turkey, soy and fish.
Carbohydrates
Sari Greaves, R.D., of the American Dietetic Association, advises eating healthy carbohydrates such as whole grains, vegetables and fruits to release serotonin. People with low levels of serotonin may crave carbohydrates. Poor carbohydrate choices, such as cookies and chips, however, may counter the positive effects of increasing serotonin by causing insulin spikes, resulting in more cravings for carbohydrates.
Vitamins
Low levels of vitamin B-12 and B-9, or folate, may be related to depression. These vitamins may be instrumental in the production of serotonin. Foods rich in folate include fortified cereals, oatmeal, broccoli, oranges and sunflower seeds. Vitamin B-12 is found in proteins such as fish, chicken and lean meat. Vitamin D is also suspected to increase serotonin. This vitamin is added to foods, especially dairy, but is mainly produced by the skin from direct sunlight. Consult your physician prior to supplementing your diet with vitamins.
Considerations
An article published in the November 2007 issue of the "Journal of Psychiatry & Neuroscience," reports that not all food sources of tryptophan are created equal. The author cites though that although foods may contain tryptophan there are conditions that may block the amino acid. The report also debunks the myth that serotonin-containing bananas reduce symptoms of depression. The author says this serotonin cannot "cross the blood-brain barrier."
References
- "Abnormal Psychology"; Anne M. Kring, et al; 2010
- MedlinePlus: Tryptophan
- "Journal of Psychiatry & Neuroscience"; How to Increase Serotonin in the Human Brain Without Drugs; Simon N. Young; November 2007
- American Dietetic Association: Good Mood Foods To Fight Winter Blues; Sari Greaves, R.D.; January 2011
- American Heart Association: Carbohydrate Addiction
