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Serotonin Levels in Food

Serotonin refers to a neurotransmitter, or a type of chemical that helps transmit nerve impulses, that is found in your brain, blood platelets and digestive tract lining. Serotonin levels in your brain may affect your mood levels. Although some foods, such as carbohydrates, help increase serotonin levels in your body, it is difficult to manipulate your mood through your diet.

  1. Carbohydrates and Serotonin

    • When you eat carbohydrates, such as pasta, your body produces insulin, a hormone that makes it easier for certain amino acids, especially tryptophan, to reach your brain. Tryptophan increases your body's production of serotonin. Simple carbohydrates, such as fruit and candy, generally raise serotonin levels more dramatically than complex carbohydrates, such as rice and potatoes.

    Considerations

    • People react differently to changes in serotonin levels. For example, eating a carbohydrate-rich meal may cause some people to feel like they're in a better mood, while others may experience sleepiness. In addition, serotonin changes from food wear off quickly, especially serotonin changes from simple carbohydrates. Finally, scientists aren't completely sure how serotonin and other chemicals work; for example, many protein-rich foods, such as turkey, contain tryptophan, but these foods do not increase serotonin. Instead, protein increases tyrosine, an amino acid that increases energy levels.

    Practical Advice

    • If carbohydrates tend to make you relaxed or sleepy, concentrate your carbohydrate consumption in your evening meal and avoid food with refined sugar, such as cake and candy. Eating protein-rich food or complex carbohydrates, such as nuts or lean meat, for breakfast and lunch may increase your energy levels throughout the day and reduce fatigue.

    Other Ways to Raise Serotonin

    • Selective serotonin reuptake inhibitors, or SSRIs, a popular type of anti-depressant drug, raise serotonin levels by blocking the re-absorption of serotonin into the brain. However, these drugs may also cause reduced sexual desire, nausea, drowsiness and other side effects. Exposure to bright light, exercise and self-induced changes in thought or mood may also change serotonin levels.

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