All high in one essential amino acid...
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| Q: |
What can I eat to help regulate my serotonin? |
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| A: |
Serotonin is a natural neurotransmitter and hormone associated with mood regulation. Doctors consider serotonin level to be a key factor in overall mental health. While some people may need medication to regulate their levels, certain foods can help boost serotonin production, too.
Serotonin is synthesized from tryptophan, an essential amino acid that your body cannot produce itself. Eating foods high in tryptophan, such as those listed below, may help increase your levels. They’re also great sources of more nutrients, including vitamins and other essential amino acids!
🥚 Eggs: Each egg contains .08 grams of tryptophan. Just make sure you don’t leave out the yolks, which are also rich in tyrosine, choline, biotin, and omega-3 fatty acids.
🥜 Nuts and seeds: Pick and choose your favorites, since all of them contain some tryptophan. Just a small handful almost daily is enough.
🧀 Cheese: Dairy products, like cheese, are excellent sources of tryptophan. Cottage cheese, Parmesan, Gouda, and Cheddar are particularly rich in this essential amino acid.
🐟 Salmon: Salmon contains a healthy dose of omega-3s, vitamin D, and tryptophan, all of which can support healthy bones, skin, eye function, and muscles.
🤍 Soy: Soy products, especially tofu, are high in tryptophan and the other eight essential amino acids. You can swap tofu for any other protein to reap its benefits (think: instead of turkey on Thanksgiving!).
Aside from eating these foods, you can try a high fiber diet to feed healthy gut bacteria, which may affect serotonin levels through the gut-brain axis. Taking certain supplements may also help. To learn more diet and lifestyle tips, check out our full article below. |
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| Want to share feedback on today’s newsletter or request a specific mental health topic? Email us at newsletters@healthline.com, and we’ll do our best to cover it in an upcoming edition. |
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