From the Guidelines
Foods rich in tryptophan, complex carbohydrates, and those supporting gut health, such as the Mediterranean diet, can help boost serotonin levels. The Mediterranean diet, which is rich in vegetables, fruit, legumes, wholegrains, nuts, seeds, and olive oil, has been shown to improve symptoms of depression, with 32% of individuals achieving remission in the SMILES trial 1. This diet is likely to have a positive effect on serotonin production due to its high content of tryptophan-rich foods, complex carbohydrates, and gut-friendly nutrients. Some key foods that can help boost serotonin levels include:
- Tryptophan-rich foods like turkey, chicken, eggs, cheese, tofu, salmon, nuts, and seeds
- Complex carbohydrates like whole grains, oats, brown rice, and sweet potatoes
- Fermented foods like yogurt, kefir, and sauerkraut, which support gut health
- Foods rich in vitamin B6, such as spinach, bell peppers, and fortified cereals, which is essential for converting tryptophan to serotonin
- Dark chocolate, bananas, pineapples, and kiwi, which also support serotonin production. It is essential to note that the Mediterranean diet is not only beneficial for mental health but also for overall well-being, and its effects on serotonin production are likely to be partially mediated by the gut microbiome 1.
From the Research
Foods that Boost Serotonin
Foods that can help boost serotonin levels include:
- Chicken
- Soyabeans
- Cereals
- Tuna
- Nuts
- Bananas 2 These foods are rich in tryptophan, an amino acid that serves as a precursor to serotonin.
Tryptophan-Rich Foods
Tryptophan-rich foods are important for patients susceptible to depression, as they can help increase serotonin levels in the brain 3. A diet rich in tryptophan can help reduce symptoms of depression.
Other Nutrients that Affect Serotonin
Other nutrients that can affect serotonin levels include:
- Vitamin D
- Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) 4
- Vitamin B(6), which is necessary for the conversion of tryptophan to serotonin 3
Carbohydrate-Rich Foods
Carbohydrate-rich foods can also affect serotonin levels by increasing the bioavailability of tryptophan in the brain 5. However, it is unlikely that a typical meal would have a significant impact on mood due to the increased availability of tryptophan 6.
Mood-Boosting Foods
Other foods that may have a positive impact on mood include: