Expert explains: how to increase serotonin

Expert explains: how to increase serotonin

If you’re looking to improve your mood, sleep better, and reduce feelings of stress, anxiety and depression, then adapting your diet to increase serotonin levels could be worth trying. Serotonin has a wide range of benefits to our health and wellbeing, so it’s no wonder that it’s had a recent boom of people talking about it online. The good news is it’s possible to up your intake naturally. Alongside eating more protein-rich foods, exercise, sunshine and minimising stress can all contribute to your serotonin levels.

What is serotonin?

Serotonin is a brain chemical which helps to reduce stress in the body, contributes to good sleep and appetite, plays a key role in regulating mood and increases feelings of happiness. Serotonin is converted from an essential amino acid, L-tryptophan. If we don’t eat enough tryptophan, we won’t be able to produce serotonin. Commonly found in protein-rich foods, tryptophan is not produced by the body, so we must get it from our diet.

Signs you have low serotonin

As more than 90% of serotonin is produced in the gut, poor gut health can significantly impact our mood (check out our best recipes for a healthy gut). What’s more, we know there’s a close connection between what we eat and how we feel. So, if you’re suffering with low mood, consider your diet. Are you eating enough fibre, fermented foods and probiotic-rich ingredients? Are you eating too much sugar and ultra-processed foods?

The remaining serotonin is produced in our brain. So, if we have low levels of serotonin, we may experience anxiety, depression, insomnia and headaches. It’s important to note that, while diet does play a factor, there could be other reasons for your feelings; if you experience persistent anxiety or depression, it really is best to seek medical help from a professional. Interestingly, Seasonal Affective Disorder (SAD) is a type of depression brought on by a seasonally triggered imbalance in serotonin and other brain chemicals. This is due to reduced daylight and increased melatonin, resulting in feelings of irritability and tiredness.

What to eat to increase your serotonin level

One of the best ways to increase serotonin is by eating foods rich in tryptophan. Eating carbs along with tryptophan-rich foods can help it to be more easily absorbed.

Poultry: chicken and turkey are great sources of tryptophan.

Milk: warm milk can be used as a relaxing bedtime drink as it’s high in tryptophan.

Nuts: cashews and walnuts are rich in tryptophan and healthy fats. They also provide magnesium, zinc and vitamin B6, which help convert tryptophan into serotonin.

Seeds: sunflower, pumpkin, sesame, flax and chia seeds are great sources of brain-friendly omega-3 and tryptophan.

Dark chocolate: contains magnesium, which helps with stress and stimulates the release of endorphins and serotonin.

Fish: salmon is a source of tryptophan, vitamin C and omega-3 fatty acids, which all impact serotonin levels. Tuna, snapper and cod are good options, too.

Eggs: the protein in eggs can significantly boost your blood levels of tryptophan.

Parmesan: this hard cheese is high in tryptophan, as are cheddar and mozzarella.

Other ways to increase serotonin

Spend time in the sun: exposure to light is known to increase serotonin levels and reduce low mood. Try to get outside while it’s light and, during the dark winter months, consider using a lightbox to mimic natural sunlight.

Exercise regularly: aerobic exercise including walking, running, cycling and swimming significantly increases serotonin in the body. Aim for at least 30 minutes of moderate exercise to get the serotonin high. Other less strenuous exercise, like yoga, still increases serotonin, but not as much.

Try supplements: L-tryptophan and 5-HTP are the two building blocks for serotonin so, in theory, supplements may lead to an increase in serotonin levels.

Recipes to try to boost your serotonin levels

Chicken fried rice

You’ll get not one but three types of protein – from lean chicken breast, eggs and peas – in this quick and easy meal. It’s ideal for using up leftover rice and you can mix up the veg depending what’s in your fridge, too.

Hot smoked salmon, spinach and gnocchi bake

Combine tryptophan-rich salmon and parmesan in this hearty gnocchi bake with a creamy sauce. Frozen spinach is convenient and ramps up the nutrients.

Spelt and apple salad with crispy nuts and seeds

Pack plenty of crunch into this spelt and apple salad by topping it with sweet-spicy roasted nuts and seeds. This increases the protein, good fats and all-important tryptophan.

Sticky miso nuts and seeds

If you’re partial to a sweet snack, try roasting your own nuts and seeds with an umami miso caramel instead of reaching for processed foods. The result is delicious and certainly more nutritious.

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