Eating foods that contain the essential amino acid known as tryptophan can help the body to produce more serotonin. Foods, including salmon, eggs, spinach, and seeds are among those that help boost serotonin naturally.
Certain drugs and substances such as caffeine, alcohol, nicotine, NutraSweet, antidepressants, and some cholesterol-lowering medications deplete serotonin and other neurotransmitter levels.
Vitamin B6, also known as pyridoxine, has special importance as a precursor of serotonin and tryptophan and can also play a role in behavior and mood.
Drinks like green tea and probiotics help to boost serotonin. Other foods containing Vitamin D are also good because Vitamin D activates tryptophan, which leads to increases in serotonin levels. Good sources of Vitamin D foods include cod liver oil, fortified orange juice, and many types of yogurt.
Highly processed foods: Limiting or avoiding convenient options like frozen dinners, instant ramen, and any products with added sugar or loads of sodium can boost your mood by increasing serotonin.
Several fruits and vegetables contain tryptophan, which is a building block to creating mood-boosting serotonin. So if we consume produce rich in tryptophan, our bodies can make more serotonin. Plantains, pineapple, bananas, kiwi fruit, plums, and tomatoes contain high amounts of tryptophan.
Bananas contain high levels of tryptophan, an amino acid, which is converted into serotonin in your body. Serotonin is the feel-good, brain neurotransmitter, which makes you feel happy! So if exams make you stressed or sad, eat a banana and smile!”
An increase in SERT expression causes a decrease in serotonin, which leads to IBS-C (irritable bowel syndrome, constipation-predominant), whereas a decrease in SERT transcription causes an increase in serotonin, which leads to IBS-D (irritable bowel syndrome, diarrhea-predominant).
"Serotonin and melatonin are crucial in determining your mood. Magnesium works as an important co-factor required for conversion of tryptophan (from proteins we get from food) to serotonin and melatonin, both of which help in falling asleep."
Boosts serotonin production
Not drinking enough water can negatively affect your mood. Without water, the brain can't get enough of the amino acid tryptophan needed to create serotonin, also known as the "feel good" chemical.
B12 acts as a cofactor in synthesis of neurotransmitters such as serotonin and dopamine, thus B12 deficiency affects mood, emotions and sleeping and can lead to psychiatric disorders.
If you don't have enough serotonin, you are more likely to develop depression and anxiety. You need the right amount of serotonin to feel happy, calm and emotionally stable. The symptoms of low serotonin levels include: memory problems.
Exercise increases levels of serotonin, dopamine and norepinephrine in the brain, just like medications can. Exercise improves and helps regulate neurotransmitter levels, which ultimately helps us feel mentally healthy.
Avocado for whole-body benefits
They also contain a significant amount of folate, or vitamin B9, which assists your brain in the creation of serotonin, dopamine and norepinephrine. Avocados are also amazing for your heart health, lowering levels of bad cholesterol and keeping high blood pressure at bay.
Spinach
In addition, spinach is also high in tryptophan, which boosts serotonin and dopamine levels, giving you a two-way mood boost. Spinach is a very versatile vegetable to incorporate into your diet.
Tryptophan contributes to serotonin production, reducing the risks of anxiety and depression. Eating foods rich in tryptophan like eggs and soy-based products can increase serotonin levels.