Serotonin, a key neurotransmitter in the brain, works to regulate pain, sleep, energy levels, learning and feelings in healthy subjects. Serotonin links with many segments in the brain for the healthy performance of the human body. The building blocks for serotonin include tryptophan and the B vitamins. The conversion of tryptophan to serotonin occurs in the brain.
Tryptophan and Serotonin
Since serotonin cannot pass through the blood-brain barrier, tryptophan, an amino acid, crosses the blood-brain barrier and produces serotonin in the brain, according to a study reported in a 2007 issue of the "Journal of Psychiatry Neuroscience." The major source of tryptophan comes from dietary ingestion of protein foods containing the tryptophan amino acid, but tryptophan must compete with other amino acids to enter the brain. The competing amino acids include valine, tyrosine, isoleucine, leucine and phenylalamine. Consumption of carbohydrates clears the competing amino acid from the blood stream so that tryptophan can cross into the brain when eating food high in tryptophan.
Vitamins and Serotonin
B vitamins are necessary to produce serotonin from tryptophan. The vitamins needed for the generation of serotonin include B-1 or thiamine, B-3 or niacin, B-6 or pyridoxine and B-9 or folate.
Dietary Sources of Tryptophan
"Physiology and Behavior" in 2009 explains that specific protein food intake transfers tryptophan into the body via the intestines. Protein foods, high in tryptophan, increase the availability of tryptophan in the bloodstream. According to the "American Journal of Clinical Nutrition" in 1985, foods such as cod, Parmesan and cheddar cheeses, egg whites, pumpkin, sunflower and sesame seeds, rice, milk, walnuts, pork chops, turkey and chicken, represent sources of high levels of tryptophan. Foods rich in complex carbohydrates or starch, instead of non-tryptophan protein food, increase the amount of tryptophan transported to the brain, according to "Neuromolecular Medicine" in 2008. Starchy foods include lentils, beans, rice, lentils, buckwheat and whole grain cereals.
Dietary Sources of Vitamins
Many foods are the sources of B vitamins. Foods such as fortified breads, cereal, whole grains and pasta contain vitamin B-1 or thiamine. Vitamin B-3 or niacin appears in foods such as daily products, nuts, lean meats, fish, poultry and eggs. Foods similar to ones found in vitamin B-1 contain vitamin B-6 or pyridoxine. Vitamin B-9 or folate foods include whole grains, legumes, seeds, dark green leafy vegetables and citrus fruits.
Substances That Reduce Serotonin
Ingestion of some food components produces low serotonin in the brain. Substances that lower your serotonin levels include alcohol, caffeine and aspartame. Soda drinks, coffee, tea and some energy drinks contain high levels of caffeine. The artificial sweetener, aspartame, can be found in many sugar-free or low-calorie products.
References
- "Basic Neurochemistry"; Serotonin; G.J. Siegel, et al.; 1999
- "Journal of Psychiatry Neuroscience"; How to Increase Serotonin in the Human Brain Without Drugs; S.N. Young, Ph.D.; 2007
- The Franklin Institute: The Human Brain
- "Physiology and Behavior"; Meal Ingestion, Amino Acids and Brain Neurotransmitters; S. Choi, et al.; 2009
- "The American Journal of Clinical Nutrition"; Serotonin Content of Food; J.M. Feldman & E.M. Lee; 1985
- "Neuromolecular Medicine"; Dietary Amino Acids and Brain Serotonin Functions; C.R. Markus; 2008
