You most likely feel the stimulating effects of caffeine after a morning cup of coffee or other caffeinated drink. The temporary burst of energy may help you accomplish certain tasks for a while, but caffeine also interferes with your body’s processing of serotonin. Serotonin, a neurotransmitter, sends signals that help your body relax. Amino acids from foods manufacture your neurotransmitters, which determine your emotions and behavior.
Influence
Serotonin works in the brain to influence a variety of body functions. The brain chemical regulates moods, sexual desire, sleep, appetite, memory and even heart and muscle function, according to Psych Central. Serotonin provides calming effects and may help improve sleep. Low levels of the neurotransmitter may contribute to depression. Adequate levels of serotonin may act as an appetite suppressor. Serotonin may also relieve pain by moving to the area of an injury and constricting blood vessels.
Carbohydrates and Tryptophan
Consuming carbohydrates helps increase levels of serotonin, which depends on the amino acid tryptophan for nourishment. Other amino acids, which have energy-inducing effects, often crowd out tryptophan. Carbohydrates send more insulin into the blood. Insulin clears away the other amino acids in the bloodstream, but doesn’t touch tryptophan. This allows tryptophan to travel through the bloodstream to the brain network, where it converts to serotonin. If you want to benefit from the relaxing effects of serotonin, eat fruits, vegetables and whole grains, which have high amounts of carbohydrates. Certain foods also contain tryptophan; these include poultry, eggs, milk, nuts, peanut butter, soy and cheese.
Serotonin Deficiency
Caffeine can deplete your levels of serotonin. Deficiencies in serotonin may contribute to mood problems, including depression, according to Integrative Psychiatry. Alcohol and some medications also cause serotonin deficiencies. The initial lift you get from caffeine briefly raises serotonin levels, but it only brings you down later on after a fall in serotonin levels. This can cause some people to drink more caffeine to regain that initial feeling, but the effects remain temporary. The cycle can lead to caffeine addiction and even play a role in developing depression.
Improve Feelings
The temptation to consume caffeine or grab sugary snacks often occurs during stressful times when you want a boost. This brings you temporary serotonin highs followed by the lows that make you feel fatigued and have a negative effect on your moods. Eat plenty of carbohydrates to improve feelings of anxiety from stress. A healthy way to get through the day includes eating protein foods to start your morning and combine protein poultry and fish with whole grain bread or pasta for lunch. Fruits, vegetables and grains work well in the evening to boost your serotonin levels and provide you with relaxation instead of a brief, artificial lift from caffeine.
References
- Psych Central: Frequently Asked Questions About Serotonin
- MedlinePlus: Tryptophan
- Integrative Psychiatry: Depression and Serotonin: What’s the Connection?
- Integrative Psychiatry: Dopamine: Natural Ways to Increase Dopamine Levels
- MayoClinic.com; Coping With Anxiety -- Can Diet Make a Difference?; Daniel K. Hall-Flavin, M.D.; May 2009
Member Comments