What Foods Contain Serotonin?

Serotonin is a neurotransmitter chemical found in the brain, but produced in the body. Its role in aiding nerve and brain cells in proper functioning cannot be overstated. In fact, its absence (or low level) in the brain can affect appetite, mood, sleep patterns and sexual desire. Depression can also be caused when serotonin levels drop. Therefore, finding a way to maintain an adequate and consistent level of this important chemical in the body and brain is important. Eating foods rich in serotonin is one natural way to achieve this goal.

Serotonin Levels and the Brain-Blood Barrier

Since low levels of serotonin in the brain can cause moods disturbances and depression, a growing number of people have attempted to make the link between eating foods that contain serotonin (see list below) and--as a result--increase serotonin levels in the brain. But while increasing the ingestion of foods with serotonin would increase the level of this chemical in the gut, it wouldn't automatically do so in the brain. This is due to the brain-blood barrier and an inability of certain chemicals to cross that barrier without the aid of amino acids.

Serotonin, L-Tryptophan Amino Acid and Food

In order for serotonin to make it from the gut and past the brain-blood barrier, it is essential that it follow nature's process: foods must first be ingested into the body that contain the amino acid L-Tryptophan. Foods containing this amino acid then produce serotonin that can be transported from the gut to the brain. However, even that process requires yet one more component: the reduction of other competing amino acids from foods, some foods being the same ones that contain L-Tryptophan. Therefore, it isn't enough to eat foods that contain the amino acid L-Tryptophan; the meal consumed does not need to have too many competing amino acids other than this one.

Foods that Increase or Boost Serotonin in the Brain

Turkey, whey protein, cottage cheese, eggs, sunflower and sesame seeds, oats and mangoes are some foods that contain L-Tryptophan, which boosts serotonin in the bloodstream. Others that contain this amino acid and can also increase serotonin levels in the blood include bananas, bread, pasta, potatoes, walnuts, chickpeas, spirulina and poultry.

Protein Foods and Serotonin

Although protein meat (chicken and turkey) can aid in brain serotonin level increase, there must not be too high a level of the other amino acid types in the meat consumed, since serotonin competes with these other amino acids for entrance into the brain-blood barrier. Also, generally, the amino acid L-Tryptophan is in much smaller quantities than other amino acids, thereby reducing its probability of making it into the blood-brain barrier if the other amino acids are present.

Carbohydrates and Serotonin

Carbohydrates (bread and pasta) play the biggest role in producing serotonin that will make it from the gut to the brain. This is due to the fact that more L-Tryptophan exists in carbohydrates, giving the serotonin produced in the stomach an edge over the other amino acids when attempting to gain access into the bloodstream.