Answer. 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.
Foods high in trans fats: Eating foods high in trans fats like potato chips, pizza, and fast food are linked to decreasing serotonin levels. These foods affect our mental health by causing inflammation that could prevent the production of Omega-3 fatty acids that improve brain function and mental health.
Several different B vitamins (including B6, B9, and B12) are believed to be essential for serotonin production and release.
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.
95% of the body's serotonin, however, is produced in the intestine where it has been increasingly recognized for its hormonal, autocrine, paracrine, and endocrine actions.
Causes of low serotonin
age-related health and brain changes. chronic stress. a lack of exposure to natural light. lack of physical activity.
Low serotonin can happen because your body does not make enough or it does not use it efficiently. There are likely several factors that cause or contribute to this. These may include genetics, stress, chronic pain, and nutritional deficiencies.
In the central nervous system (CNS), serotonin is almost exclusively produced in neurons originating in the raphe nuclei located in the midline of the brainstem. These serotonin-producing neurons form the largest and most complex efferent system in the human brain.
Want to boost your serotonin levels and lower your blood pressure? Grab an avocado. Rich in B vitamins and potassium, avocados will help stabilise your mood, so now you've got the perfect excuse for another serve of smashed avo on sourdough.
Bananas. The only fruit on this list, bananas contain an amino acid called tryptophan. Your body uses tryptophan to produce 5-HTP, the compound that makes serotonin and melatonin, two mood and sleep-regulating neurotransmitters.
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."
Without enough clean water, your brain cannot produce enough serotonin, leaving people feeling depressed, anxious, irritable, and inadequate.
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.
With respect to mood, the serotonergic pathway would predict that, in people who have insufficient levels of vitamin D, mood may improve when serum 25(OH)D increases as this may increase the availability of serotonin in the brain via TPH2 expression [6].
It's also possible to increase serotonin levels without taking medicine. One natural way to increase serotonin is by working out. When you pedal your bicycle or lift weights, your body releases more tryptophan, the amino acid your brain uses to make serotonin.
A diet low in tryptophan, a lack of receptors, and insufficient levels of vitamin D, B6, magnesium, and omega-3 fatty acids can lead to serotonin deficiency. If you lack serotonin, you will feel low and hungrier, and you will suffer from mood swings.
Studies have proven that, when we eat chocolate, our brain releases chemicals such as endorphins or serotonin, which are known to be associated with happiness and overall wellness.
Regular exercise for at least 30 minutes each day improves one's overall mood. Research has revealed that long-term cardiovascular exercise boosts serotonin levels in the brain. Serotonin can lower hostility and symptoms of depression. It also encourages agreeableness.
5-HTP dietary supplements help raise serotonin levels in the brain. Since serotonin helps regulate mood and behavior, 5-HTP may have a positive effect on sleep, mood, anxiety, appetite, and pain sensation.
Benzodiazepines, such as diazepam (Valium, Diastat) or lorazepam (Ativan), can help control agitation, seizures and muscle stiffness. Serotonin-production blocking agents. If other treatments aren't working, medications such as cyproheptadine can help by blocking serotonin production.