Serotonin and Nutrition

By CEO Robert Forster, PT

September, 2017

Serotonin’s purpose in our body is diverse, and Serotonin levels are a key component of physical and mental. Serotonin can be found in a variety of foods. The highest concentrations are found in:

walnuts
plantains
pineapples
bananas
kiwis
plums
tomatoes

These foods boost serotonin levels in the gut; but because serotonin in its complete form cannot pass through the blood-brain barrier, we have to do more than include serotonin-rich foods in our diets: we have to include the Serotonin building blocks.

Our bodies do this naturally, that is why we crave foods rich in tryptophan, an amino acid key to serotonin production in our brains when serotonin levels are low.

What foods are high in tryptophan? Carbohydrates. Ah Ha! That is why those calorie-rich, carbohydrate-packed comfort foods make sense now. It’s logical. Sadness tends to make people eat more junk food (empty calories void of nutrients) even when a more nutritious option is available. When we’re depressed or upset, fatigued, or stressed, we want higher levels of serotonin to feel better. Packing loads of tryptophan into our body is a coping mechanism.

Studies have shown that ingesting carbohydrates boosts serotonin synthesis and levels. Particularly tryptophan-rich foods which include:

turkey
bananas
milk
yogurt
eggs
meat
nuts
beans
fish
a variety of cheeses including Swiss and Cheddar

The irony is that mood even trauma affects how we eat; but how we eat affects our mood.

Research has shown that dieters tend to become depressed about two weeks into a diet, about the time their serotonin levels have dropped due to decreased carbohydrate intake.

Cutting calories has been shown to reduce tryptophan levels in rats, leading to less serotonin, and even decreases the number of receptors in their brains, so they’re less responsive to the serotonin they have.

NOTE TO WOMEN:

Of course; women have to be even more careful than men when it comes to dieting and serotonin. In women calorie reduction has a dramatic impact on serotonin and tryptophan levels; but this is not nearly as strong in men, which may suggest why women with eating disorders outnumber men.

When it comes to nutritional optimization; we must remember that cutting calories and calorie restrictive diets makes us more depressed, which in turn makes our bodies want more carbohydrates and calories to boost our moods. This has created the yo-yo effect.

Keeping serotonin levels in check might just be the solution. For example, cheat. Give yourself a carb-rich treat every so often, and you can help maintain higher serotonin levels and curb your cravings to eat calorie-craving comfort foods during the rest of the week. Science reveals why this will also lift your mood.

But its not just tryptophan that’s important. It turns out that vitamins and micronutrient levels in our nutrition plan can have a dramatic impact on serotonin systems. One of the most important vitamins key to serotonin function is thiamine.

Thiamine is a component of Vitamin B Complex. One study, found that supplementing thiamine for a year significantly boosted women’s moods and overall well-being.

Another Vitamin-B compound, folic acid, is also strongly linked with serotonin levels. Boosting folate levels in aging adults and the elderly; who are generally deficient in folic acid compared to younger adults, has been found to improve mood as well as cognitive function.

Even in healthy adults; higher levels of serum folate have been linked to fewer mood swings and negative moods. More impressively, high folate levels can improve other depression treatments. Exactly how folate relates to serotonin is unclear, though it appears to act through an intermediate compound called S-adenosylmethionine (SAM). SAM increases serotonin levels, but it requires folic acid. Folic acid deficiency leads to low levels of SAM, and subsequently reduced serotonin.

SUMMARY

Over-eating carbohydrates and sugars leads to decreased sensitivity to Serotonin; while it might feel good for a short time, candy bars or a soda are so much worse for us. The sugar uptake is only temporary; because a rush of Serotonin causes drowsiness, and will lead to Serotonin depletion later. This causes negative moods and physical side effects like obesity and systemic complications due to inflammation and diabetes. Eating protein can help balance serotonin levels; and eating protein before carbs curbs the usual spike in serotonin. A protein-rich snack rather than sugar will help increase energy and keep you going when you need it most.

Proper nutritional balance is required for sustained energy throughout the day and a balanced mood. Try something with less sugar, but plenty of tryptophan, like nuts.