Good Mood Food: Boosting Serotonin Through Diet

State of mind, memory, cognition and moods are controlled by a group of chemicals known as neurotransmitters. These are specialized brain chemicals made from amino acids and other nutrients that work at the level of the nervous system to control and regulate brain function.

When it comes to our overall mood, serotonin is the neurotransmitter that does much of the good work. Serotonin’s primary function is mood regulation, and low serotonin levels are associated with conditions like anxiety and depression. Sleep and appetite regulation, other functions of serotonin, have a more indirect bearing on moods.

Dietary Tips To Boost Serotonin Levels

Certain nutrients are needed for serotonin production, which is why diet can be a causal factor in its decline as well as a tool to boost its levels. Many factors play a role in serotonin production but the strongest factors are linked to the availability of vitamin B6 as well as the amino acid tryptophan. A diet lacking in protein ad B vitamins can therefore cause serotonin levels to decline. Stress can also cause low serotonin because the stress hormone cortisol can lower serotonin levels. With the surge of people on antidepressant medications these days, the natural connections and especially the link between depression and diet should not be overlooked. 

Bump Up The Protein

Although tryptophan is the primary amino acid involved in serotonin production, a wide variety of protein sources is best to help bump up serotonin and also other hormones and neurotransmitters that are involved in mood and happiness. Sources of protein include meat, poultry, fish, seafood, eggs, diary products, soya beans and products, legumes, wholegrains, nuts and seeds.

Tryptophan is present in at least small amounts in all protein-rich foods, but some sources are superior to others. If you have ever felt that happy and sleepy feeling after a big thanksgiving dinner, that’s due to its high levels of tryptophan. Turkey contains more tryptophan than any other food we know of. Other good sources include red meat, chicken, soya protein, spirulina, egg white, sesame seeds and seafood.

Eat Some Wholegrain

Since carbohydrates can help free more tryptophan, including some carbs in your meal can help boost serotonin. At the same time, eating wholegrain carbohydrates helps to prevent glucose and energy dips, which can seriously affect mood and overall well-being. Good wholegrain foods to include are rolled oats, quinoa, low glycemic index breads, brown rice, wholewheat pasta, buckwheat and legumes (which contain carbohydrates and protein). 

More B Vitamins

Vitamin B6 is the most important B to help fight depression. It is widely distributed in foods and is found in varying concentrations in fortified cereals, legumes, meat, poultry, fish, and some fruits and vegetables. Vitamin B6 from animal sources is generally better absorbed than B6 from plants. Foods to include are chicken, pork, eggs, trout, tuna, potatoes, sweet potatoes, bananas, chickpeas, sunflower seeds, avocados, peanuts, walnuts and spinach. Vitamin B12 can also play a role in mood regulation and helps to limit the effects of stress. It is found in animal foods like meat, chicken, fish, eggs and diary products. Folate is also involved in serotonin production. Good folate sources are green vegetables, strawberries, oranges and legumes.

See Also: Vitamin B6 Strengthens Immune Response

Eat Good Fats

Essential fats (from nuts, seeds, avocados, olive oil and other vegetable oils), together with vitamins B3, B6 and folate help form prostaglandins, which are hormone-like substances that help in the production of serotonin. Omega 3 fatty acids are also often used to help treat depression and mood disorders because of their ability to affect the brain directly. Sources of omega 3 include fatty fish (salmon, mackerel, herring and sardine) as well as flaxseeds, walnuts, chia and help seeds.

What About Supplements? 

Higher dose nutrients and herbal supplements are sometimes used as alternatives to anti-depressants like serotonin reuptake inhibitors for the treatment of mild to moderate depression. Supplements should not be used together with medications, unless instructed by a healthcare professional, as they might interfere with the effects of the medications. Here is a look at some of the most popular serotonin boosting supplements and how to take them.

5-HTP (5-hydroxytryptophan)

A derivative of tryptophan, 5-HTP is converted into serotonin much more easily than just tryptophan. Many people have used 5-HTP with much success, especially in treating depression that is mild or moderate. It is often taken at night, due to its ability to help with sleep. Since serotonin can help curb appetite, 5-HTP can also be used as a weight loss aid. People take anywhere between 40 and 400mg per day in divided doses and most people will have a noticeable effect after 4-6 weeks of using 5-HTP. 

Vitamin B supplements

Since diet can only give us so much, some people go for higher dose supplements, especially when vitamin B status is low due to stress or excessive physical activity. Vitamin B6 can be taken in doses of 50-150mg per day. For best results, take with vitamin B12 or go for vitamin B12 shots, especially if you have been under a lot of stress or are feeling run down and fatigued. 

St Johns Wort

This herbal remedy has proven effectiveness as an easer of mild to moderate depression. It works in a similar manner to drugs, by preventing the breakdown of serotonin, therefore allowing levels to remain high.  Most people take around 900mg St Johns Wort per day. It does have some side effects, like increased sun sensitivity and should be taken with care.

Inositol

This vitamin-like substance has been shown to improve the activity of serotonin in the brain and can help alleviate anxiety and depression and acts as a general nervous system tonic. It can be taken in doses of between 4 and 12mg per day. 

Other Mood Boosting Tips

Identify the source of your depression, as sometimes it is more about trying to cure what you don’t have to endure or learning to endure what you cant cure. If there is a situation in your life that is getting you down, change it, or change your attitude towards it.

Get plenty of light. Sunshine is an instant mood booster so make sure you get at least 20 minutes per day. Sunlight also boosts vitamin D production, a deficiency of which has been lined to poor mood.

Exercise. Exercise helps to release other feel good hormones called endorphins. It also helps improve overall wellbeing, helps us to feel more energetic and helps us to feel better and more confident about our bodies.

See Also: The Importance Of Folic Acid In Our Diet

Get professional help. Seeing a therapist is an excellent way to help break old patterns and identify the source of your emotional issues. It is always a good adjunct to any nutritional or medical plan.