Normal levels of serotonin, an inhibitory neurotransmitter, help prevent problems with anger, depression, suicide, carbohydrate cravings, obsessive-compulsive urges and sleep. Correcting your serotonin levels may also help control migraines, fibromyalgia and irritable bowel syndrome. Dietary changes may help increase your serotonin levels. However, the University of Columbia's Health Q&A Service warns that because each person's body reacts differently to serotonin's properties, the effects of diet on serotonin levels vary.
Carbohydrates
Carbohydrates, especially sweet or starchy carbohydrates in the absence of protein, stimulate the brain to produce more serotonin, according to research conducted by Dr. Richard Wurtman, et al., at the Massachusetts Institute of Technology. Unfortunately, complex carbohydrates do not produce the same effect, because they contain levels of protein.
Vitamin B-6
Vitamin B-6 also helps the brain produce serotonin, according to the University of Maryland Medical Center. Your body cannot store vitamin B-6 because it is a water-soluble vitamin. Supplements may help improve your vitamin B-6 levels, but your body absorbs it better from food sources. Eat foods high in vitamin B-6 content each day, including salmon, beef liver, tuna, poultry, shrimp, dairy products, lentils, carrots, bran, sunflower seeds, wheat germ and bran.
Misconceptions
Contrary to popular belief, foods containing tryptophan do not increase serotonin levels. Tryptophan does help increase serotonin levels. However, tryptophan does not reach the brain from food sources, because the transport system that delivers tryptophan to the brain is filled up with larger, more abundant, amino acids found in foods. In other word, foods such as turkey that contain a fair amount of tryptophan have no effect on serotonin levels, according to a November 2007 report published in the "Journal of Psychiatry and Neuroscience." Bananas cannot increase serotonin level, either. While bananas do contain serotonin, a blood-brain barrier prevents it from reaching the brain.
Warning
A diet full of simple carbohydrates and foods containing vitamin B-6 may increase your serotonin levels, but it may not provide your body with the other nutrients it needs to function properly. Incorporate serotonin-increasing foods into a balanced diet of whole grains, fruits, lean proteins, vegetables and healthy fats. Consult your doctor if decreased serotonin levels interfere with your daily life, because you may have a condition that requires medical evaluation and treatment.
Consideration
Exercise does not increase your serotonin levels, but it increases your overall metal and physical health. Include 30 minute of exercise most days of the week to get the most benefits, including better sleep, elevated mood and improved self-confidence.
References
- Shippensburg University Webspace; General Psychology; Dr. C. George Boeree
- University of Columbia's Health Q&A Service; Serotonin and Foods; January 1995
- Massachusetts Institute of Technology News; Carbs Are Essential for Effective Dieting and Good Mood, Wurtman Says; Elizabeth A. Thomson
- University of Maryland Medical Center; Vitamin B6 (Pyridoxine); Steven D. Ehrlich, NMD; June 2009
- "Journal of Psychiatry and Neuroscience"; How to Increase Serotonin in the Human Brain Without Drugs; Simon N. Young; November 2007
