You know how some foods just make you feel better? A bowl of spaghetti; a handful of cherries; a dark chocolate bar? You’re not imagining it: According to studies, certain foods really are mood-boosters. These “happy” foods boost serotonin production, bringing the good vibes. Here, a look at how it works—and what to eat when you want to improve your mood, healthfully.
The role of serotonin
Serotonin is a hormone and neurotransmitter—a chemical messenger that transmits signals between nerve cells in the body. Serotonin has a positive influence on the cardiovascular system and the gastrointestinal tract, playing an important role in regulating mood, sleep, and appetite.
Low serotonin levels are associated with depression, anxiety, and sleep disorders. Pain perception and sexual behavior are also influenced by serotonin. In other words, the right amount of serotonin is essential for feeling and acting right.
The gut-mood connection
Here’s a fun fact: more than 90% of serotonin is produced in the gut. Furthermore, the health of the gut seriously influences our mood: “The brain-gut axis is a bi-directional system of communication between the brain and the gastrointestinal tract, linking emotional and cognitive centers of the brain with peripheral control and function of the gut,” notes a scientific review that looked at the role of serotonin on mood and cognition in relation to the gut. “Serotonin is a key element of this axis, acting as a neurotransmitter in the CNS [central nervous system] and in the enteric nervous system that is present in the wall of the gut.”
While many foods naturally contain serotonin (tomatoes and plums, for example) serotonin can’t actually cross the blood-brain barrier, so consuming a ton of serotonin-rich foods won’t do much to boost your mood.
Instead, the production of serotonin in the body must be stimulated by another substance: the amino acid tryptophan, a precursor to serotonin.
Food for mood
There’s a reason pasta is many people’s “comfort food.” The combination of tryptophan and carbohydrates creates synergy for serotonin to be better produced in the brain: Carbs trigger an insulin release that clears competing amino acids from the bloodstream, allowing more tryptophan to enter the brain. In addition to carbohydrates, the minerals magnesium and potassium in grains also help to de-stress the body.
According to studies, carbohydrates can also lower cortisol levels. As you may be aware, excess stress leads to excess cortisol in the blood, which then leads to high blood pressure, making us susceptible to infections and trouble sleeping or concentrating. At the same time, the stress hormone cortisol inhibits the production of serotonin.
One caveat? Eating carbs with protein can limit the effect. (More on that below.)
The best serotonin foods
Aside from carb-rich whole grains, other food sources of serotonin-boosting tryptophan include nuts and pulses like beans and peas as well as animal products such as cheese, eggs, and fish. Below, a peek at 11 more foods that are particularly high in tryptophan.
This sweet source of tryptophan contains high amounts of vitamin B3, which also has a positive effect on state of mind. Dates and figs are also high in tryptophan.
Soybeans, which belong to the legume family, contain an impressive 415 mg of tryptophan per 100 g when cooked. They also provide the body with plenty of B vitamins, fiber, and phytochemicals.
Cheese-lovers, rejoice: Parmesan and cheddar have especially high tryptophan levels.
Salmon, mackerel, sardines, and tuna are good sources of tryptophan, vitamin B6, and the essential omega-3 fatty acids.
Pineapple promotes serotonin production and has sleep-inducing and anti-inflammatory properties as well.
Cherries activate serotonin production while simultaneously promoting the production of endorphins, dopamine, and noradrenaline
Nuts like cashews as well as seeds like sunflower seeds contain a high level of tryptophan.
Chocolate contains both phenylethylamine and tryptophan which help increase serotonin. To get max benefits, a cocoa content of at least 70% is ideal.
Not only is it high tryptophan and gut-happy fiber, but pumpkin also contains vitamin A, C, E, beta-carotene, potassium, and magnesium.
High in protein, calcium, and vitamin D, one large egg contains approximately 77 milligrams (mg) of tryptophan.
One-third of a medium avocado contains approximately 13 mg of tryptophan, but the fruit is also packed with healthy fats as well as magnesium and B vitamins.
The conditions of happiness
With all this in mind, it’s important to note that eating lots of tryptophan doesn’t automatically ensure a rush of serotonin in the brain. Serotonin’s formation also depends on other substances, namely magnesium and vitamins B3, B6, and D. And, as mentioned in the case of carbs above, eating too much protein can have a counterproductive effect, as protein can actually slow the absorption of tryptophan.
That said, there’s no need to get confused. As with all things wellness-related, it’s all about balance. So next time you feel blue, go ahead and make a reservation at your favorite Italian place, and don’t feel guilty about ordering cacio e pepe with an extra sprinkle of parmesan and a slice of dark chocolate cake. An occasional indulgence can, quite literally, make you happier.
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