What contains serotonin? 5 Diet Tips to Support Your Serotonin
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Leesduur: 6 min
In your brain, countless nerve cells constantly communicate with each other via chemical messengers called neurotransmitters.
You might be familiar with adrenaline and dopamine, which primarily make you alert. Serotonin works differently: It creates calm and balance in your mind and body.
In this article, you'll discover which foods can help you naturally support your serotonin levels.
Serotonin is not absorbed directly into the brain; the body produces it itself from tryptophan in protein-rich foods such as chicken and nuts.
Essential nutrients such as omega-3, vitamin D, B6, folate, zinc and magnesium support serotonin production and enzyme activity.
A healthy gut flora promotes serotonin production; fermented foods such as yogurt and sauerkraut help improve gut health and serotonin synthesis.
Table of contents
What is serotonin and why is it important? Can you get serotonin directly from food? How is serotonin produced? How does food help with serotonin production? 5 tips 1. Tryptophan - The building block of serotonin 2. Omega-3 fatty acids - Supports brain function 3. Vitamin D - Supports serotonin production 4. Vitamins and minerals as cofactors 5. Healthy gut flora - The source of your serotonin production Summary: How to nourish your serotonin system well
What is serotonin and why is it important?
Serotonin is a chemical in your body often called the "happiness hormone," but it does much more than just influence your mood . It helps maintain mental balance, regulates your sleep, appetite, energy, and even your libido.
Sometimes the balance becomes disturbed: too little or too much serotonin may be produced, or your body may not be able to use it properly.
- Too much serotonin usually only occurs due to medications or drugs and can cause serious symptoms, such as serotonin syndrome.
- A serotonin deficiency, on the other hand, is much more common and can negatively affect your mood, sleep and energy.
That's why it's important to keep your serotonin system healthy with good nutrition and a healthy lifestyle.
Can you get serotonin directly from food?
No, that's not possible. Serotonin is found in some foods, like bananas, walnuts, and chocolate, but this serotonin can't reach your brain directly.
Serotonin molecules are too large to pass through the blood-brain barrier.
So how do you get serotonin? Your brain produces it from tryptophan , a building block from your diet that does cross this barrier.
In short : Foods rich in tryptophan and the right vitamins and minerals provide the raw materials for the production of serotonin in your brain.
How is serotonin produced?
Serotonin is produced in your body through a few steps, requiring vitamins and minerals to ensure the process runs smoothly:
- Proteins from your food are broken down in your stomach and intestines into building blocks, including the amino acid tryptophan. This is important because tryptophan is the building block for serotonin.
- Tryptophan travels through your blood to your brain and intestines , where it's first converted into a substance called 5-HTP. This process requires nutrients like iron and folate, which support the enzymes.
- 5-HTP is then further converted into serotonin , for which vitamin B6 is an essential cofactor. Minerals such as zinc and magnesium also support the enzymes required for this process.
- Finally, serotonin is stored in cells in your gut and brain, ready to do its job.
Did you know that most serotonin isn't produced in your brain, but in your gut? About 95% of all serotonin in your body is produced in your gut, where it acts as a hormone that helps with important functions like digestion and regulating blood clotting. Only a small portion, around 5%, is produced in your brain.
How does nutrition help with serotonin production? 5 tips
Keeping your serotonin levels balanced starts with good nutrition. By giving your body the right nutrients and keeping your gut flora healthy, you'll give serotonin production a significant boost.
These nutrients help with this:
1. Tryptophan - The building block of serotonin
Tryptophan is an essential amino acid your body needs to produce serotonin . Because your body can't produce tryptophan on its own, you must get it from your diet.
Scientific studies show that adequate tryptophan intake can contribute to a positive mood. (1)
Tip : Eat foods rich in tryptophan every day, such as chicken, fish, eggs, nuts, and seeds. This helps your body make the raw material for serotonin available.
2. Omega-3 fatty acids - Support brain function
Omega-3 fatty acids, such as DHA and EPA , contribute to the maintenance of normal brain function. DHA is an important structural component of brain cells.
And healthy brain function allows neurotransmitters, including serotonin, to better perform their roles in the nervous system. (2) (3)
Tip : Eat oily fish, such as salmon, mackerel, or sardines, every week, or take a plant-based omega-3 supplement, such as algal oil, to get enough DHA and EPA. A daily intake of 250 mg of DHA is necessary for brain function.
3. Vitamin D - Supports serotonin production
Scientists suspect that vitamin D plays a role in activating the gene required for serotonin production. Vitamin D may also improve the functioning of serotonin receptors in brain cells.
Although this sounds promising, the evidence that vitamin D directly increases your serotonin levels is not yet convincing and remains largely a theory for now. (2) (4)
However, it is important to get enough vitamin D, not only because of this suspected effect, but also because it supports your nervous system and can therefore indirectly influence your mood.
Tip : Make sure you get at least 15 minutes of sunlight on your skin every day, especially in spring and summer. In fall and winter, a supplement can be a good addition.
4. Vitamins and minerals as cofactors
As I mentioned before, certain vitamins (such as folate and vitamin B6 ) and minerals (such as magnesium , iron , and zinc ) are important for the enzymes that convert tryptophan into serotonin. Without these nutrients, the production process can be less efficient.
In addition, vitamin B3 plays a supporting role by keeping tryptophan available for serotonin production. (5) (6) (7)
Tip : Therefore, eat a varied diet with whole grains, vegetables, nuts, legumes, fish and (grass-fed) meat to get these micronutrients.
5. Healthy gut flora - The source of your serotonin production
Because 95% of serotonin is produced in your intestines, healthy intestinal flora helps with good serotonin production.
Scientific research shows that fermented foods and probiotics can contribute to a healthy intestinal balance. (8)
Tip : Add fermented foods like yogurt, sauerkraut, or tempeh daily to support your gut health and serotonin production.
Summary: How to Feed Your Serotonin System Well
You cannot get serotonin directly from food, which is why your diet plays a crucial role in supporting its natural production.
By consuming sufficient tryptophan, omega-3 fatty acids and essential vitamins and minerals, and by ensuring healthy intestinal flora, you lay a solid foundation for a healthy serotonin system.
This way you can contribute to your mental balance, mood and overall well-being in a natural and sustainable way.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Kikuchi, A. M., Tanabe, A., & Iwahori, Y. (2020). A systematic review of the effect of L-tryptophan supplementation on mood and emotional functioning. Journal Of Dietary Supplements, 18(3), 316–333. https://doi.org/10.1080/19390211.2020.1746725
- Patrick, R. P., & Ames, B. N. (2015). Vitamin D and the omega‐3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior. The FASEB Journal, 29(6), 2207–2222. https://doi.org/10.1096/fj.14-268342
- Liao, Y., Xie, B., Zhang, H., He, Q., Guo, L., Subramanieapillai, M., Fan, B., Lu, C., & McIntyre, R. S. (2019b). Efficacy of omega-3 PUFAs in depression: A meta-analysis. Translational Psychiatry, 9(1). https://doi.org/10.1038/s41398-019-0515-5
- Alimohammadi‐Kamalabadi, M., Ziaei, S., Hasani, M., Mohammadi, S., Mehrbod, M., Morvaridi, M., Persad, E., Belančić, A., Malekahmadi, M., Da Mota Antunes de Oliveira Estêvão, M.D., Daneshzad, E., & Heshmati, J. (2024). Does vitamin D supplementation impact serotonin levels? A systematic review and meta‐analysis. Health Science Reports, 7(8). https://doi.org/10.1002/hsr2.2276
- Kautz, A., Meng, Y., Yeh, K., Peck, R., Brunner, J., Best, M., Fernandez, I. D., Miller, R. K., Barrett, E. S., Groth, S. W., & O'Connor, T. G. (2024). Dietary Intake of Nutrients Involved in Serotonin and Melatonin Synthesis and Prenatal Maternal Sleep Quality and Affective Symptoms. Journal Of Nutrition And Metabolism, 2024(1). https://doi.org/10.1155/2024/6611169
- Quan, Z., Li, H., Quan, Z., & Qing, H. (2023). Appropriate Macronutrients or Mineral Elements Are Beneficial to Improve Depression and Reduce the Risk of Depression. International Journal Of Molecular Sciences, 24(8), 7098. https://doi.org/10.3390/ijms24087098
- Bamalan, OA, Moore, MJ, & Khalili, YA (2023, July 30). Physiology, serotonin. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK545168/
- Terry, N., & Margolis, K. G. (2016). Serotonergic Mechanisms Regulating the GI Tract: Experimental Evidence and Therapeutic Relevance. Handbook Of Experimental Pharmacology, 319–342. https://doi.org/10.1007/164_2016_103
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