If you have trouble relaxing or falling asleep, you could have deficiencies in serotonin. Serotonin may help you with calming effects and better sleep. The neurotransmitter also reduces pain by constricting blood vessels at injury sites in the body. Deficiencies may occur when you eat foods that interfere with the production of serotonin, but knowing the right foods to eat can restore your levels.
Amino Acids
You do not get serotonin directly from foods, but certain foods can improve the effectiveness of an amino acid that increases the brain chemical. Amino acids break down from protein in foods during digestion. They move from the bloodstream to the brain where they increase levels of different neurotransmitters that affect your moods and other responses. Some neurotransmitters motivate, excite or energize you, but you need foods that will increase serotonin for the relaxed feelings you desire.
Tryptophan
The amino acid tryptophan converts to serotonin once it enters the brain from the bloodstream. Other amino acids often overpower tryptophan during the process after digestion. Carbohydrates, however, help improve the action of tryptophan so it travels easily to the brain. Carbohydrate-rich foods trigger the release of insulin into the bloodstream, Psych Central explains. Insulin causes the other amino acids to absorb into the body, but leaves tryptophan alone, allowing it to travel to the brain network. Serotonin levels then rise.
Foods
Carbohydrates come from whole grains such as bread, pasta and cereal. Rice, potatoes, nuts and corn also contain carbohydrates. Having adequate amounts of vitamin B6 helps strengthen tryptophan so it can convert to serotonin. Fish, cereal and liver contain the vitamin. You can also get tryptophan from chicken, turkey, fish, eggs, milk, peanut butter, peanuts, soy, tofu and sesame seeds, MedlinePlus notes. Milk, cheese and legumes contain protein and carbohydrates.
Protein and Carbohydrates
Because some protein foods also contain carbohydrates you may have to balance your intake. Do not eat too much protein, which can release amino acids that increase your energy and interfere with the production of serotonin. The amino acid tyrosine, found in meat, poultry, fish and dairy products, increases levels of dopamine, epinephrine and norepinephrine. These neurotransmitters boost your energy and mental alertness, which helps when you need to improve your performance at work, school or other activities. Eating more carbohydrates and fewer proteins may increase your serotonin levels for relaxation. Too many carbohydrates, however, may cause tiredness. If you feel fatigued, add a few more protein foods or foods with protein and carbohydrates.
