Serotonin is a calming neurotransmitter critical for maintaining good feelings. It is important for healthy sleep as well as for memory, learning and blood clotting in the gastrointestinal tract. Low serotonin levels may contribute to sleeping problems, depression and aggressive behavior. Serotonin is made from tryptophan as long as adequate B-vitamins are present. Certain foods are important to consume so the body can make serotonin.
Protein Foods and Tryptophan
Tryptophan is an essential amino acid needed to make serotonin. Tryptophan has to cross the blood-brain barrier before being used for synthesis of serotonin. At times this is challenging, since tryptophan is a small amino acid and has to compete with larger amino acids for transport into the brain. For tryptophan to make it to the brain, whole-grain carbohydrates should be consumed with the tryptophan food sources. Carbohydrates stimulate insulin and insulin lowers the number of larger amino acids attempting to enter the brain. This allows for more tryptophan to make it to the brain for serotonin synthesis. Food sources of tryptophan include beef tenderloin, lamb loin, chicken, turkey, cod, shrimp, tuna and snapper.
Omega-3
Omega-3 fatty acids are a healthy type of fat well known for their anti-inflammatory properties. Elizabeth Somer, MA, RD, author of "Food and Mood," describes how omega-3 fats can affect mood by regulating serotonin. She also describes how omega-3 deficiencies in the brain increase vulnerability to depression, pointing to a connection between the two. A study published in the 2004 journal "Prostaglandins, Leukotrienes and Essential Fatty Acids" reports that omega-3 fats improve serotonin by enhancing the effectiveness of serotonin receptors. Serotonin is able to adhere to cells better with omega-3 fatty acids. Omega-3 fatty acids are found in fatty fish like salmon, mackerel and herring, flaxseed and walnuts.
Folic Acid
Folic acid is a B-complex vitamin that is used to create red blood cells. Somer explains that some studies have suggested that folic acid raises serotonin levels. Folic acid is found in green leafy vegetables, fortified orange juice and cereals, pinto beans, garbanzo beans and lentils. Folic acid can also be obtained in supplemental form.
Tryptophan Supplement
You can take a tryptophan supplement to boost serotonin levels if your diet is low in tryptophan food sources. The supplement form of tryptophan appears to cross the blood-brain barrier and helps increase serotonin levels. It is critical to discuss taking a supplement with your physician, especially since some supplements are not pure and can cause side effects.
References
- The Franklin Institute: The Human Brain: Nourish - Proteins
- AskDrSears.com: Foods for Sleep
- "Food and Mood"; Elizabeth Somer, MA, RD, 1999
- "Prostalandins, Leukotrienes, and Essential Fatty Acids"; Effects of Omega-3 Fatty Acid on Platelet Serotonin Responsivity in Patients with Schizophrenia; JK Yao, et al.; 2004
