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- 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).
drruscio.com/foods-that-boost-serotonin/Foods That Boost Serotonin: The Impact on Gut & Brain Health
Feb 16, 2023 · Aside from eating foods high in tryptophan, exercise, light therapy, and a high fiber diet are all good ways to naturally boost your serotonin levels and overall mood.
- Eggs. “Research [from 2015] found that even small amounts of tryptophan-rich egg protein influenced serotonin levels and significantly improved the moods of female participants aged 45 to 65,” Naidoo says.
- Dairy. “Foods like cow’s milk, cheeses, or plain yogurt are noted to be naturally rich in the protein alpha-lactalbumin, which was shown in [2005] research to increase blood tryptophan levels and improve sleep quality and mood,” Naidoo says.
- Tofu. If you’re vegetarian or vegan or otherwise don’t eat eggs or dairy, soy products such as tofu are a great protein option. “Organic non-GMO-sourced tofu is an excellent, versatile protein that’s rich in tryptophan [and] soy isoflavones, which have a demonstrated association with [fewer] symptoms of depression,” Naidoo says.
- Nuts and seeds. Certain nuts and seeds may help you produce more serotonin. Naidoo says that eating a handful of walnuts each day has been associated with a reduced risk of depressive symptoms, according to a 2019 study.
- 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 · Foods that contain tryptophan can help the body produce serotonin, which may improve mood. Here are eight foods and other tips that can help boost mood.
- 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.
Mar 19, 2022 · Foods that may boost serotonin levels include turkey, chicken, milk, canned tuna, peanuts, oats, bananas, and apples. Serotonin is important for your mental health and sense of well-being, and it’s also important for proper gut function.
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Nov 5, 2021 · 1. 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.
