Serotonin is a type of brain hormone, and represents one chemical your brain cells use to communicate with each other. The nerve cells in your brain synthesize new serotonin, send a chemical signal by releasing the serotonin to interact with neighboring cells, then turn off the serotonin signal by re-absorbing the serotonin so it can be re-used. Serotonin hormonal signaling regulates a number of neurological processes, and defects in the levels of serotonin in your brain can harm your mental health and increase your risk of depression. Some vitamins obtained from your diet help to regulate serotonin signaling, with multiple vitamins helping to produce serotonin within your brain.
Vitamin B-6
One of the vitamins that helps to produce serotonin is vitamin B-6 or pyridoxine, a general term for three related beneficial chemicals. The presence of vitamin B-6 in your brain proves important, as your body requires adequate vitamin B-6 to produce serotonin, explains the Office of Dietary Supplements. If you currently suffer from a vitamin B-6 deficiency, taking vitamin supplements might help your brain produce more serotonin and restore normal serotonin signaling. However, consuming excess vitamin B-6 supplements does not appear to treat serotonin-related disorders, such as depression.
Vitamin C and Vitamin E
Vitamin C, or ascorbic acid, also helps to produce a number of brain hormones, including serotonin, and consuming vitamins C and E might help increase serotonin production in your brain. A study published in the "Journal of Nutritional Science and Vitaminology" in 2001 found that vitamin C and E supplementation could temporarily increase serotonin levels in rats suffering from dementia. Though the effect of these vitamins on treating serotonin-related disorders, such as depression, requires further investigation, vitamins C and E might help your brain produce serotonin to prevent or treat some neurological disorders.
Sources and Recommendations
In many cases, a healthy and balanced diet provides the vitamins needed to maintain normal serotonin production in your brain. Many foods provide your body with vitamin B-6, and with potatoes, chicken, spinach and salmon providing particularly rich sources of the nutrient. You can boost your vitamin C intake by consuming several fruits and vegetables daily, and including vitamin C-rich citrus fruits and strawberries in your diet. Finally, you can consume vitamin E by cooking with healthy oils, such as canola and olive oils, and by consuming nuts including almonds and hazelnuts.
Other Nutrients and Serotonin
In addition to the effect of certain vitamins on serotonin production, other nutrients from your diet can contribute to your overall neurological and mental health, and prevent the disorders associated with a serotonin deficiency. For example, omega-3 fatty acids -- the healthy fats found in nuts and fish -- help to maintain healthy brain cell membranes, keeping your nerves healthy and responsive to serotonin signals. In addition, the mineral copper helps support your brain cells' metabolism, allowing for proper serotonin production. Consume a nutritious and varied diet to provide your body with all the nutrients it needs to maintain healthy serotonin signaling.
References
- Office of Dietary Supplements: Vitamin B-6
- "Journal of Nutritional Science and Vitaminology" ; Effect of Supplementation of Vitamin E and Vitamin C on Brain Acetylcholinesterase Activity and Neurotransmitter Levels in Rats Treated with Scopolamine, an Inducer of Dementia.; L. Lee et al.; October 2001
- Linus Pauling Institute; Essential Fatty Acids; Jane Higdon, Ph.D.; December 2005
- Linus Pauling Institute; Copper; Jane Higdon, Ph.D.; April 2003
