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Feb 16, 2023 · Here are 7 foods that might help increase serotonin levels. 1. Eggs. The protein in eggs can significantly boost your blood plasma levels of tryptophan, according to 2015 research. Pro cooking tip ...
- Adjust your diet. You can’t directly get serotonin from food, but you can get tryptophan, an amino acid converted to serotonin in your brain. Tryptophan is found primarily in high protein foods, including turkey, salmon, and tofu.
- Get more exercise. Exercising triggers the release of tryptophan into your blood. It can also decrease the number of other amino acids. This creates an ideal environment for more tryptophan to reach your brain.
- Bring in the bright light. Research suggests that serotonin tends to be lower after winter and higher in summer and fall. Serotonin’s impact on mood supports a link between this finding and the occurrence of seasonal affective disorder and mental health concerns linked to the seasons.
- Take certain supplements. Some dietary supplements may help the production and release of serotonin by increasing tryptophan. Before trying a new supplement, it’s best to check with a healthcare professional because some supplements may interact negatively with other medications and remedies.
Feb 14, 2024 · Eating foods that contain the essential amino acid tryptophan can help the body produce more serotonin. Some foods, such as salmon, eggs, spinach, and seeds, can help boost serotonin naturally.
- Claire Sissons
Dec 1, 2023 · You may be able to increase your serotonin levels naturally by eating certain foods, getting exercise, managing stress, and spending time in sunlight. Some herbal supplements, medications, and alternative therapies may also help. This article explains how serotonin levels affect your mood. It also offers tips for boosting serotonin both ...
- Get plenty of sunlight and vitamin D. Surrounding yourself with nature can have a strong impact on your state of mind and inspire a feeling of peace and meditative calmness.
- Give and receive affective touch. Have you ever had a bad day and just really needed a hug? There's a reason for that. Assar explains physical touch, such as hugging, cuddling, or a supportive touch, can help build connections with others and influence the production of serotonin—which boosts mood and immunity response while decreasing stress.
- Keep a gratitude journal. "Reflecting on things, people, opportunities, and the inherent strengths we are fortunate to have in our lives can have a significant impact on our overall well-being and mental health, as well as likely increased production of serotonin," Assar says.
- Manage caffeine intake. While coffee may be an integral part of your morning or workday, Assar warns against an overreliance on it since caffeine withdrawal can drain your serotonin levels.
Mar 19, 2022 · Boosting serotonin levels with foods can be accomplished by eating foods high in tryptophan relative to other amino acids (turkey, canned tuna, apples, bananas, and oats), eating direct food sources of serotonin (kiwi, pineapple, potato, and tomato), and by upping your intake of foods with vitamin B6 (poultry, tuna, chickpeas, and lentils) and vitamin D (mushrooms, salmon, cheese, and sardines).
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Sep 7, 2021 · You can’t eat serotonin directly, but you can eat other foods which contain tryptophan and other mood-boosting compounds. Some foods that boost mood include dairy, nuts and seeds, simple carbohydrates, oily fish, eggs and soy. Supplements which contain the bioavailable tryptophan 5-HTP may increase your serotonin levels.
