It has been known for some time that low brain levels of serotonin can be a cause of anxiety. For that reason, many medications for anxiety work by increasing the brain's level of serotonin. So-called selective serotonin re-uptake inhibitors block a transporter that facilitates re-absorption of serotonin back into the neurons. But drugs are not the only way to raise your serotonin levels. Foods that contain vitamin B, omega-3 fatty acids or tryptophan, which are all essential to the synthesis or function of serotonin, can also help to raise serotonin levels.
Tryptophan
The amino acid tryptophan is an essential amino acid. The human body cannot synthesize this protein building block on its own. So, the only way for the body to receive it is directly through the diet. Tryptophan is one of the building blocks of serotonin. So, if your intake of tryptophan is too low, the brain will produce less serotonin. To raise your serotonin levels, choose foods high in tryptophan. These include turkey, tofu, fish, cheddar cheese, chickpeas, whey protein, sunflower seeds, buckwheat, flax seeds, and flax oil.
Omega-3 Fatty Acids
According Dr. Barry Sears, the number of reported cases of depression have increased radically in recent years. Like anxiety, depression is characterized by low levels of serotonin. Sears reports that the increase in cases of depression could be a result of the reduced intake of omega-3 fatty acids. Since omega-3 fatty acids are essential to the function of serotonin, a diet rich in omega-3 fatty acids may be able to reverse serotonin depletion. Foods high in omega-3 acids include salmon, tuna, sardines, eggs and flax oil.
Vitamin B
According to Hara Estroff Marano of "Psychology Today," even marginal vitamin B deficiencies can give rise to low levels of serotonin and corresponding increased levels of anxiety. The reason for the importance of vitamin B for proper brain function is that it is involved both in the generation of new brain cells and in the metabolism of glucose, the brain's main energy source. Foods that contain vitamin B include nutritional yeast, chicken, green leafs, nuts, brown rice, corn, legumes, eggs, meat, peas and sunflower seeds.
Dietary supplement 5-HTP
You can also consider adding the dietary supplement 5-hydroxy-L-tryptophan, or 5-HTP, an immediate precursor to serotonin, to your diet. In the US, 5-HTP is sold as an over-the-counter dietary supplement and is not regulated by the Food and Drug Administration. Unlike serotonin, 5-HTP can cross the blood-brain barrier. Once inside the brain, it may be converted into serotonin. In a study published in the March 2003 issue of "Behavioral Brain Research", it was shown that 5-HTP could reverse serotonin depletion in mice. Whether 5-HTP has similar beneficial effects in humans is unknown. It is also unknown whether the chemical has any serious side effects. Always consult your doctor before you add any supplements to your diet.
Foods to Avoid?
There are no particular foods that you will need to avoid if you follow a serotonin diet. However, according to Dr. Judith J. Wurtman, co-author of "The Serotonin Power Diet, Eat Carbs, Nature's Own Appetite Suppressant, to Stop Emotional Overeating," diets very low in carbohydrates can lower serotonin levels significantly. To ensure the efficiency of tryptophan in the production of serotonin, your diet must include some carbohydrates.
References
- Why Serotonin Can Cause Depression and Anxiety
- The Huffington Post: ropping Serotonin Levels: Why You Crave Carbs Late in the Day, by Judith D. Wurtman.
- Omega 3 Fish Oils and Diet Help Alleviate Depression, by Dr. Barry Sears
- "Journal of Psychiatry and Neurosciece"; How to Increase Serotonin in the Human Brain without Drugs; Simon N. Young; November 2007
- "Behavioral Brain Research"; Increases in Avoidance Responding Produced by REM Sleep Deprivation or Serotonin Depletion are Reversed by Administration of 5-Hydroxytryptophan; Smith RL and Kennedy CH; March 2003
- Psychology Today: Vitamins: Busy B's, by Hara Estroff Marano
