Serotonin is a metabolic byproduct of L-tryptophan, more commonly known as tryptophan. As a chemical needed for communication between nerve cells or a neurotransmitter, serotonin promotes a feeling of satisfaction, calm and relaxation. Serotonin is stored in our bodies; however, consumption of serotonin via supplements will not have the desired effect.
The Making of Serotonin
Tyrptophan is an amino acid, or a building block of protein. After consuming a high carbohydrate meal, our bodies produce insulin which subsequently reduces levels of amino acids in our bloodstream, with the exception of tryptophan. Because there is competition between amino acids to pass into the brain, high carbohydrate meals allow tryptophan to gain preferential transport through the blood brain barrier. Additionally, vitamins and minerals such as pyridoxine, or vitamin B6, and zinc are necessary to convert tryptophan to serotonin.
Protein
Animal protein sources are rich sources of tryptophan. The common feeling of relaxation after meal of turkey is in part because of the conversion of tryptophan to serotonin; however, a meal of chicken, pork, fish, beef and eggs will have the same effect. The tryptophan to serotonin conversion from all animal sources will be heightened if carbohydrates are consumed at the same time. Think of your turkey dinner with a side of bread, potatoes or corn, all of which are carbohydrate-rich foods. Eating protein alone will not result in a similar serotonin surge.
Carbohydrates
Natural sources of carbohydrates include whole, unprocessed grains such as brown rice, oats, quinoa and wheat. While more processed grains will also promote conversion of tryptophan to serotonin, there are negative health implications of diets high in processed foods. Terms to look for on food labels include stone-ground whole grain or 100 percent whole grain. Organic, whole, fresh or frozen fruits are also natural sources of carbohydrates.
Beans, nuts and seeds
Dried beans and peas, as well as all types of nuts and seeds, are plentiful sources of amino acids, including tryptophan. Try cooking beans with your favorite seasonings, such as onions and herbs, served with a whole grain such as brown rice or quinoa. Dip an organic apple into some peanut or almond butter for a healthy combination of carbohydrate and protein. Similarly, try sliced vegetables or whole grain crackers served with a protein packed bean puree or hummus.
Dairy
Milk is also an easy way to incorporate more tryptophan into your diet. Lactose is a sugar, or carbohydrate, present in milk. The amino acids in the milk combined with the carbohydrates will facilitate the uptake of tryptophan into the brain where it will be converted to serotonin. Drinking a glass of milk if you have difficulty falling asleep can help you sleep. Yogurt and cheese are also natural sources of tryptophan.
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