Serotonin is a neurotransmitter, a chemical that enables nerve cells, neurons, in the brain to communicate with each other. Since serotonin has been linked with mood, sleep and circadian rhythms, appetite and weight and more, it is clear why you would want to be sure your brain is producing adequate serotonin. There are foods that can stimulate your brain to produce more serotonin, such as carbohydrates, and foods that can help with serotonin levels in other ways, such as foods rich in vitamin B-6 and tryptophan.
Carbohydrates and Hunger
During the low-carb diet craze, some researchers worried about the effects such diets would have on serotonin production. According to Dr. Richard Wurtman, a professor from Massachusetts Institute of Technology, or MIT; only the consumption of sweet or starchy foods stimulate your brain to make serotonin and only if consumed without protein. Without serotonin, the brain may not get the message that your stomach is full, causing you to feel hungry even if you have eaten a large amount of protein. Starchy foods that stimulate serotonin, such as pasta, breads and potatoes, help engage your brain's satiation signals.
Carbohydrates and Mood
Increased serotonin in the brain is generally associated with a feeling of calmness and reduced anxiety and some people may even feel a bit drowsy when their serotonin levels are high. Additionally, a stable brain serotonin level has been found to be consistent with a more positive overall mood, especially in women. Dr. Judith Wurtman of MIT has researched how foods can impact mood, and has found that high-carbohydrate foods like bread, cookies and other sweets and starchy vegetables seem to offer a boost in mood for most people due to their role in increasing serotonin production. In fact, Wurtman found that some people tend to "self-medicate," eating more carbohydrate-rich foods when feeling sad.
Foods Rich in Tryptophan
Research has demonstrated that the amino acid tryptophan plays a crucial role in the brain's production of serotonin. Either tryptophan supplements or foods rich in tryptophan both stimulate new serotonin production and enhance existing serotonin. The changes in appetite and mood that both produce are similar to what happens when eating carbohydrates. Tryptophan is found in animal products like meat and poultry, dairy products and eggs. Even if you do not eat meat, you can get adequate tryptophan; nuts and seeds also have high tryptophan levels.
Vitamin B6
All B-complex vitamins help the body metabolize food for energy, but vitamin B-6 plays a role in the brain's production of several crucial neurotransmitters, including norepinephrine, melatonin and serotonin. Since vitamin B-6 is water soluble and not stored in the body, you need to replenish your vitamin B-6 levels daily. You can take supplements, but the body usually absorbs vitamins better from food sources. Foods rich in vitamin B-6 include poultry, tuna, salmon, shrimp, beef liver, dairy products like milk and cheese, lentils, beans, spinach, carrots, brown rice, bran, sunflower seeds, wheat germ and whole-grain flour, according to the University of Maryland Medical Center.
References
- "MIT News"; Carbs are Essential for Effective Dieting and Good Mood, Wurtman Says; Elizabeth A. Thomson; February 2004
- "Scientific American"; Carbohydrates and Depression; Wurtman, R. J., and J. J. Wurtman; January 1989
- "American Journal of Clinical Nutrition"; Can Nutrient Supplements Modify Brain Function?; John D Fernstrom; June 2000
- University of Maryland Medical Center: Vitamin B6 (Pyridoxine)
