A depletion of serotonin may make you crave carbohydrates, according to Dr. Judith J. Wurtman, co-author of "The Serotonin Power Diet, Eat Carbs, Nature's Own Appetite Suppressant, to Stop Emotional Overeating." Foods rich in tryptophan as well as the dietary supplement 5-HTP may help balance your serotonin levels. There is no direct scientific evidence for the relative effectiveness of tryptophan-rich food versus 5-HTP for increasing serotonin levels. But as 5-HTP is not FDA-approved, adding foods high in tryptophan to your diet may be a safer way of potentially boosting your serotonin levels. Consult with your doctor before you add any supplements to your diet.
Serotonin
Serotonin is a mood-enhancing neurotransmitter that is essential to optimal brain function. Low levels of serotonin may give rise to increased activity in the amygdala, the brain's main fear-processing center. A serotonin imbalance may also affect the brain's levels of the motivator and reward hormone dopamine. Low levels of dopamine are associated with a lack of motivation and interest in everyday activities.
Standard Treatment
Doctors commonly prescribe serotonin reuptake inhibitors to correct low brain levels of serotonin. The most popular serotonin reuptake inhibitors are second-generation antidepressants such as citalopram, escitalopram, fluoxetine and sertraline. This class of drugs works by blocking the serotonin transporter, a molecule responsible for reducing the brain's levels of active, or extra-cellular, serotonin. By blocking this transporter, serotonin reuptake inhibitors may increase the brain's levels of extra-cellular serotonin.
Tryptophan
Tryptophan is an essential amino acid. Essential nutrients are nutrients the body cannot make on its own. So, all the tryptophan your body needs must come from the food you eat. Tryptophan is one of the main building blocks of serotonin. If you have a tryptophan deficiency, this may cause your serotonin levels to drop. To prevent or correct a tryptophan deficiency, add foods high in tryptophan to your diet: turkey, fish, tofu, sunflower seeds, flax seeds, flax oil, chickpeas and whey protein.
5-HTP
5-hydroxy-L-tryptophan, or 5-HTP, is an over-the-counter dietary supplement. Serotonin itself cannot cross the blood-brain barrier, but 5-HTP is an immediate precursor to serotonin that can cross over from the blood to the brain. 5-HTP could potentially be a more effective mood-enhancer than tryptophan-rich foods. As 5-HTP is not FDA-regulated, however, it is unclear how effective the drug is and whether it could have serious side effects. So, adding tryptophan-rich foods to your diet may be a safer way of potentially raising your serotonin levels and avoiding carbohydrate cravings than taking a dietary supplement.
References
- Mayo Clinic: Anxiety Disorders
- The Huffington Post: Dropping Serotonin Levels: Why You Crave Carbs Late in the Day, by Judith D. Wurtman
- "Behavioral Brain Research"; Increases in Avoidance Responding Produced by REM Sleep Deprivation or Serotonin Depletion are Reversed by Administration of 5-Hydroxytryptophan; Smith RL and Kennedy CH; March 2003
- Mayo Clinic: Selective Serotonin Reuptake Inhibitors
- "Journal of Psychiatry and Neuroscience"; How to Increase Serotonin in the Human Brain without Drugs; Simon N. Young; November 2007
- Why Serotonin Can Cause Depression and Anxiety
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