High-protein foods may decrease serotonin production by releasing amino acids that boost neurotransmitters, or brain chemicals, which energize you. Serotonin, a neurotransmitter, has calming effects and may also improve your sleep. The chemical also provides relief from pain by constricting blood vessels in the area of your injury. To raise your serotonin levels, you need to reduce your intake of protein-rich foods that interfere with its production.
Protein Foods
Protein foods include meat, poultry, fish, eggs, cheese, yogurt and milk. Protein provides mental alertness and energy, but this energizing effect can last for hours, the Franklin Institute explains. Protein releases the amino acid tyrosine following digestion. Tyrosine travels through the bloodstream to the brain and manufactures the neurotransmitters norepinephrine and dopamine. These brain chemicals improve brainpower and alertness. Tyrosine makes thyroid hormones, which aid in mental development. Protein also unleashes amino acids that act as antioxidants to help prevent cell damage for protection against degenerative diseases. Because of all its health benefits, you don't want to completely avoid protein if you want the benefits of increased serotonin. The key is balancing your protein intake with carbohydrates.
Amino Acids
When amino acids enter the bloodstream and head for the brain, tyrosine and other amino acids often crowd out tryptophan, an amino acid that converts to serotonin when it enters the brain. Carbohydrates save tryptophan by releasing insulin into the bloodstream. Insulin causes the other amino acids to absorb into the body, but it leaves tryptophan alone. Tryptophan can then raise the production of serotonin levels.
Carbohydrates and Protein
Foods rich in carbohydrates include whole-grain bread, pasta and cereal as well as brown rice, potatoes, nuts, oatmeal and oat bran. Some protein foods, such as milk, cheese, legumes and tofu, also contain a significant amount of carbohydrates. Milk, cheese, bananas, oats, soy, nuts and peanut butter also contain tryptophan. Eating these foods may provide enough tryptophan for the beneficial effects of serotonin.
Balancing Foods
You can choose to eat either carbohydrates or protein separately, depending on the effect you desire, according to Middle Tennessee State University. If you need energy and increased mental abilities for work, school or physical activities, you may want to focus on protein foods. Reduce your intake from high-protein foods and eat more carbohydrates if you need relaxation to avoid anxiety or sleeping problems. Some people may want to start their day with eggs or yogurt for protein along with fruit or whole-grain toast for breakfast. A protein lunch with fish or chicken may keep up your energy for the day. Carbohydrates help later in the day or evening to help your serotonin levels and provide a sense of calm.
