Neurotransmitters are brain chemicals that transmit signals across the spaces in between neurons, much like little ferry boats. The signals they transmit cause a certain type of impulse to be sent out in the body, eventually causing a response. Serotonin is a particularly important neurotransmitter, helping to maintain mood, modulate calm and promote sleep. There are natural ways to increase serotonin levels.
The Importance of Serotonin
Serotonin is largely known for its affect on mood, calm and sleep. In 1979, Dr. John Growden published an article about neurotransmitters in the brain and body, and how they affected a person's mood. It was discovered that amino acids called l-tryptophan and 5-hydroxytryptophan (5HTP) are converted in a chain to form serotonin. According to "Alternative Medicine Review," throughout the 1970s and 1980s, research was performed to determine the usefulness of 5HTP and l-tryptophan in depressed patients. In 1998, a study showed 5HTP to effectively treat fibromyalgia, insomnia, binge eating associated with obesity, cerebellar ataxia and chronic headaches.
Serotonin Cofactors
In order for the body to make serotonin, it needs specific "ingredients," called "cofactors," to transform the l-tryptophan and 5HTP. Much like baking, having the needed amounts of these ingredients is crucial, and can directly impact neurotransmitter levels, and in turn, how you feel. Vitamin B6, vitamin C, folic acid and magnesium are needed to metabolize tryptophan. Vitamin B6 is also needed to convert the 5HTP into serotonin.
Cofactors in the Diet
Most of the cofactors are readily found in the body from dietary sources. However, because nutrient-deficient, fast-food diets are a weekly and sometimes daily reality for many Americans, vitamin levels may not be adequate. Cooking and processing foods can actually destroy vitamin B6.
There are numerous foods that contain the vitamans you need to help boost your serotonin levels naturally. For example, raw walnuts, bananas, prunes, cauliflower, collards, garlic, spinach, bell peppers and avacados are high in virtamin B6. Folic acid is found in green, leafy vegetables, while vitamin C is found in many berries and fruits. Adding a vitamin B complex, adequate vitamin C, and folic acid to your supplement regimen may also be beneficial. Be sure that the B complex contains B6 in the form of P5P, which is the actual form needed to convert 5HTP into serotonin.
Building Your Serotonin
In addition to having adequate amounts of cofactors, the actual precursors to serotonin, l-tryptophan and 5HTP, can also be added to your diet and supplement regimen. Check with your physician before beginning, particularly if you are taking a medication.
Both l-tryptophan and 5HTP are available at health food stores and through pharmacists. 5HTP supplements are extracted from the seeds of an African plant called Griffonia simplicifolia, and have been used clinically for over 30 years. Because 5HTP is biochemically closer to serotonin than l-tryptophan, it may be a more effective supplement because more of it can be used to directly form serotonin.
There are a variety of foods you can consume that contain 5HTP and l-tryptophan to boost your serotonin levels naturally. Certain types of meat, cow's milk and nuts contain 5HTP, while turkey, red meat and fish contain l-tryptophan. Ensuring your diet has a variety of these types of food can help to naturally boost your levels of serotonin.
References
- "Nutrition Review: Dietary Influences on the Synthesis of Neurotransmitters in the Brain"; J. H. Growdon; May 1979
- "Alternative Medicine Review: Use of Neurotransmitter Precursors for Treatment of Depression"; S. Meyers; February 2000
- "Alternative Medicine Review: 5-Hydroxytryptophan: A Clinically Effective Serotonin Precursor"; T. C. Birdsall; August 1998
