The Serotonin Diet

Foods rich in tryptophan, an amino acid that helps increase serotonin production, may have a positive effect on your mood and overall health.
Serotonin is linked to mood regulation and is known to be a key factor in overall mental health. Low levels of serotonin can cause depression, anxiety, insomnia, and other mental health conditions. While many people turn to medication to help regulate their moods, some foods may actually help boost serotonin production in the body.

Here’s an overview of serotonin and 6 foods that could boost serotonin levels and help improve mood.
What is serotonin?
Serotonin is a chemical messenger that’s believed to act as a mood stabilizer. It’s said to help produce healthy sleeping patterns as well as boost your mood.

Serotonin levels can have an effectTrusted Source on mood and behavior, and the chemical is commonly linked to feeling good and living longer.
Supplements can increase your serotonin levels via the amino acid tryptophanTrusted Source. Serotonin is synthesized (made) from tryptophan.
But for a more natural approach to possibly increasing your serotonin levels, you can try eating foods that contain tryptophan. It’s known that tryptophan depletion is seen in those with mood-related conditions, such as depression and anxiety.

۱. Eggs
The protein in eggs can significantly boost your blood plasma levels of tryptophan, according to 2015 researchTrusted Source.
Yolks are extremely rich in tryptophan, along with:
• tyrosine
• choline
• biotin
• omega-3 fatty acids
• other nutrients that are major contributors to the health benefits and antioxidant properties of eggs

۲. Cheese
Cheese is another great source of tryptophan.
3. Pineapples
Pineapples have been shown for decades to contain serotonin.
Yet it’s best to get them while they’re fresh. Though some other plants, like tomatoes, increase in serotonin as they ripen, that’s not the case with pineapples.
4. Salmon

۵. Nuts and seeds
Pick and choose your faves, because all nuts and seeds contain tryptophan. According to a research review from 2018, studies show that eating nuts regularly also lowers your risk for heart disease by improving your lipid and apolipoprotein profile.
Nuts and seeds are also good sources of fiber, vitamins, and antioxidants.
6. Turkey

Other ways to boost serotonin
Food and supplements aren’t the only ways to boost serotonin levels. These factors also help:
• Exercise. A 2017 research reviewTrusted Source shows that regular exercise can have antidepressant effects.
• Sunshine. Light therapy is a common remedy for seasonal depression. Research from 2015Trusted Source shows a clear relationship between being exposed to bright light and serotonin levels.
• Gut bacteria. Eat a high fiber diet to fuel healthy gut bacteria, which research from 2016Trusted Source shows play a role in serotonin levels through the gut-brain axis. Supplemental probiotics may also be of value.