5 Foods to help boost serotonin levels

Stop what you’re doing right now and consider this – how do you feel? If the answer is – relatively good, pleasant, and calm, you can thank serotonin for that feeling.

Serotonin is a neurotransmitter in your brain, which works to balance your mood, regulate digestion and appetite, and boost your memory.

When your serotonin levels are low, your emotions often take a dip. You may feel anxious, sad, or depressed. Some people struggle to sleep. The good news is that although serotonin is made in your body, it is possible to boost your it’s levels by getting a precious health helper from certain foods.

Why do levels vary?

There are various factors that affect a person’s serotonin levels. These include everything from your daily diet, to how well you manage stress, suffering from a chronic condition, your sleep habits, and even your genetics.

So, not everyone has enough serotonin all the time, and it’s possible for even relatively healthy people to experience occasional emotional dips. You may notice these dips more during times of stress, in colder seasons, and during or after an illness.

Serotonin-friendly foods

According to medical experts, it’s a good idea to pair tryptophan-rich foods with carbohydrates. This helps to maximise the quantity of tryptophan that is absorbed by the brain, to boost serotonin production.

1. Eggs often get a bad rap as we associate them with high cholesterol levels. In moderation, eggs are a good source of tryptophan. The yolk of the egg is the richest source of this amino acid.
2. Spinach is a vegetable powerhouse of nutrients, and one of the essentials to always keep at hand. Besides being a good source of tryptophan, spinach also contains iron, which helps your body to create healthy red blood cells. These are necessary to prevent anaemia and low energy. Plus, spinach contains vitamins and antioxidants that support healing and boost your overall immunity.
3. For fruitier tastes, fill up on pineapples and bananas. Pineapple contains Vitamin C, and an enzyme called bromelain, which helps protect and preserve the tryptophan you eat. Meanwhile, bananas bring Vitamin B6 to the table, which is a key helper your body needs to convert tryptophan into serotonin.
4. Good gut health is part of the foundation of a healthy body. When you eat foods such as kefir and yoghurt, you receive a boost of good bacteria that helps keep your digestive system in order, and in turn, helps with serotonin production. Other fermented food options include sauerkraut, miso, and kimchi.
5. Carbohydrates trigger insulin release, which clears out competing amino acids from your bloodstream and gives tryptophan a clearer path to your brain. Opt for foods like oats, quinoa, brown rice, and wholegrain bread to deliver a steady source of energy while helping more tryptophan reach your brain. And don’t miss out on the benefits of sweet potatoes; they have good vitamins that support overall brain health.

What else do I need to know about serotonin?

You could take a supplement to help boost serotonin levels, but first check with a doctor if that is necessary, especially if you’re taking other prescription medications.

If you are advised to try a supplement, stick to reputable brands and read the labels carefully. Also, do your best to maintain a healthy lifestyle – don’t look at supplements or medication as the cure-all. Your diet matters, as do proper sleeping habits and regular exercise. Take time each day to grab a few minutes outdoors, soaking up some sunshine as your body makes more serotonin when you're exposed to sunlight.

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.