What is Serotonin?
Serotonin is a brain chemical that helps us feel happy. Low levels of serotonin can lead to low mood and depression.
How can I increase serotonin levels?
Serotonin is created from tryptophan, an amino acid found it proteins in the food we eat. Tryptophan is an essential amino acid, which means it is essential to human life and must be obtained from the food we eat.
Like most things in nutrition, we cannot simply increase our intake of one particular nutrient (via food or supplementation) in the hopes of achieving positive outcomes. So, don’t start eating copious amounts of protein, or supplementing with protein powders or tryptophan pills, in an attempt to feel happier – it won’t work.
To help us to feel happier, serotonin needs to exert its effects within the brain. Unfortunately, serotonin cannot cross the brain’s protective barrier, which means it needs to be produced within the brain. Tryptophan also has difficulty crossing the brain’s protective barrier, so additional nutrients and body processes need to occur simultaneously for us to get the mood-boosting benefit from tryptophan.
A moderate rise in insulin levels in the blood has been shown to increase the brain’s uptake of tryptophan. To achieve this, we can consume carbohydrate foods alongside foods rich in tryptophan.
Good sources of tryptophan include:
Turkey
Tuna
Cheese
Peas
Milk
Whole milk yoghurt
Oats
Sunflower Seeds
Sesame Seeds
Carbohydrate foods that moderately raise insulin levels include:
Wholemeal/wholegrain bread
Wholegrain cereal
Brown rice
Traditional Oats
Jacket potato
Muesli
So, some food choices that will assist in ensuring you are optimising your serotonin could be:
Wholegrain cereal with milk
A turkey/tuna sandwich on wholemeal/wholegrain bread
Yoghurt and muesli
Porridge made with milk
Jacket potato with cheese
There are many other nutrients that help with the synthesis of serotonin, so eating a wide variety of nutritious foods is going to ensure that you are doing what you can to support your mood.
If you found this information helpful, you may be interested in reading my other articles:
If you would like to know more about how food can help you feel happier and healthier, book a free introductory call today.
It is important to remember that depression can happen to anyone, and you don’t have to face it alone. If you or someone close to you is in distress or immediate danger, call 000. For 24/7 counselling support, the following services may help:
Lifeline: 13 11 14
Beyond Blue: 1300 22 4636
Suicide Call Back Service: 1300 659 467
Kids Helpline: 1800 55 1800
MensLine Australia: 1300 78 99 78
If you don't feel you can call any of the above services, you can also:
Talk to someone you trust
Contact your GP, a counsellor, psychologist or psychiatrist
Visit a hospital emergency department