So what can you do to encourage the production of this important 'happy hormone'? Let's look at tryptophan, a building block of protein - or, an amino acid - that is not necessarily present in every protein-based food (I'll tell you where you can find great sources of tryptophan in just a minute). Serotonin is derived from tryptophan so if your diet is lacking in this amino acid, you won't be producing adequate levels of serotonin. Now I wouldn't normally advocate consciously adding sugar to your diet, but in the case of tryptophan it is important that some sugar is consumed at the same time that, or soon after, you consume the protein. This is because tryptophan does not easily enter the brain (where serotonin is made), but the presence of insulin, which is released when sugar enters our body, allows tryptophan to be utilised in the production of serotonin. I'm not suggesting you eat a bar of chocolate or a big slice of cake after your lunch; a piece of fruit or some natural yoghurt sweetened with honey, maple syrup or dried fruit will do the trick.
Top Tryptophan Sources
- Avocados
- Bananas
- Chicken (especially thighs)
- Turkey
- Beans (kidney, adzuki, cannellini etc)
- Eggs
- Beef
- Fish
In order to increase the production of serotonin it is also important to eat plenty of complex carbohydrates which will not only balance blood-sugar levels and help to curb cravings, but will also boost tryptophan intake. Despite tryptophan being a building block of protein, it is also present in some carbohydrate-based foods such as:
- Potatoes
- Whole wheat bread and pasta
- Brown rice
Other foods that boost the production of serotonin are those rich in B vitamins. B vitamins help to obtain other nutrients and energy from food and transport them to the relevant cells in the body. In particular, vitamin B6 (known as folate) helps to elevate serotonin levels.Cooking destroys this nutrient so try to eat folate-rich foods raw, such as in a salad, a homemade dip or as a snack.If you do want to cook them, try steaming for a couple of minutes.
Top B6 Vitamin Sources
- Kale
- Spinach
- Broccoli
- Spring greens
- Chickpeas
- Butter beans
- Kidney beans
- Black beans
Other great sources of B vitamins, which may - and
should - be cooked are:
- Salmon
- Tuna (fresh rather than tinned if possible)
- Herring
- Mackerel
Omega-3 fatty acids are essential not only for heart health and brain function, but they also combat depression, food cravings and irritability by triggering the production of serotonin. The best sources of omega-3 fatty acids are:- Oily fish such as salmon, fresh tuna and mackerel
- Walnuts
- Flaxseeds (also known as linseeds)
- Pumpkin seeds
- Flaxseed oil
- Eggs
- Rapeseed oil
Dopamine is another important neurotransmitter that we all produce and which has similar properties to serotonin. It is responsible for regulating mood, sleep and appetite. Low dopamine levels can result in depression, insomnia, low sex drive, cravings and addictions and an inability to concentrate. Where serotonin has tryptophan, dopamine has tyrosine. Tyrosine is another amino acid - or building block of protein - which stimulates the production and release of dopamine. High levels of dietary tyrosine increase levels of dopamine resulting in you become more alert, motivated and positive (dopamine is responsible for the motivation and reward system in our brains).
Top Tyrosine Sources
- Dairy products (milk, cheese, cottage cheese and yoghurt)
- Chicken
- Turkey
- Tofu
- Peanuts (unsalted)
- Almonds
- Avocados
- Pumpkin seeds
- Sesame seeds
Selenium, a micro-nutrient, has also been linked to improving depression and the unpleasant symptoms and feelings often associated with depression such as poor sleep quality and low motivation. The best sources of selenium are:
- Brazil nuts (just 2 per day meets your RDA of selenium, but eating more is absolutely fine, even recommended)
- Mushrooms
- Onions
- Tomatoes
- Broccoli
- Wholegrain cereals
- Wholegrain bread
- Fish
- Eggs
- Full-fat butter (in moderation - spread on 2 slices of toast, for example)
Do I Need More Serotonin and Dopamine?
Often when blood-sugar levels are haywire and hormones are imbalanced you may experience a whole array of unpleasant symptoms and feelings. It is these symptoms and feelings that are the tell-tail signs that you need more serotonin and dopamine. Answer the following questions on a scale of 1-5 (1 = strongly disagree and 5 = strongly agree). If you score 30+ you may find it easier to lose weight, sleep better at night and reduce hormone-related symptoms if you balance your serotonin and dopamine levels.
- I sometimes feel depressed
- I crave refined carbohydrates such as bread, pasta, cake, biscuits or wine, especially at night
- I don't sleep well
- After a hard day I 'treat' myself with food
- I am an emotional or comfort eater
- I really struggle on high-protein diets
- I'm rarely hungry at breakfast time
- In the week before my period I crave chocolate
- I tend to put on a 'spare tyre' during the Winter
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