Serotonin is a chemical messenger, and is known to produce feelings of happiness. It is thought to help stabilize mood and even help support sleep.

You may be familiar with SSRI drugs that help with the reuptake of serotonin. However, there are some natural ways to help support healthy serotonin levels as well.

Food plays a huge role in our overall health, and supporting serotonin levels is no exception here. There are certain foods that are rich in tryptophan which is an amino acid that synthesizes serotonin. Not having enough tryptophan in the body has been linked to things like depression and anxiety, so taking a good look at your diet is an important part of supporting mental health. 

Let’s take a look at the top four foods that have been known to help increase serotonin levels naturally.

#1 Eggs: Eggs are an excellent source of nutrition and are rich in healthy fat. The protein in eggs has been thought to help boost blood levels of tryptophan, but the trick here is to eat the egg yolk. While most people think the egg white is the healthiest part of the egg, the yolk is actually what contains all of the nutritional value! Egg yolks are rich in tryptophan, choline, as well as omega-3 fatty acids which are all super important for brain health. For added health benefits, try to purchase organic pasture-raised eggs to avoid any hormone or antibiotic exposure.

#2 Salmon: Salmon is another excellent source of healthy fat and omega-3 fatty acids, and it’s also rich in tryptophan. Wild-caught salmon is also great for reducing inflammation in the body. Try enjoying this fatty fish a couple of times per week to help support a healthy mood.

#3 Turkey: Have you ever enjoyed Thanksgiving dinner and felt super tired afterward? This is due to the tryptophan content in turkey. The amino acid can help you feel calm and relaxed!

#4 Nuts & Seeds: Adding some nuts and seeds to your diet is a great way to help boost your serotonin since they contain tryptophan. Nuts and seeds are also a healthy source of fat, vitamins, fiber, and antioxidants. Try snacking on some nuts with a piece of fruit for a healthy snack.

Boosting your serotonin levels naturally may be as simple as adjusting your diet. Keep in mind that serotonin is not found in foods, but tryptophan is, which is what synthesizes serotonin. Another trick is to enjoy tryptophan-rich foods with a healthy carbohydrate like rolled oats, quinoa, buckwheat, or brown rice. This is because when you consume carbs, your body releases insulin which then helps to support amino acid absorption. However, you will want to stay away from refined carbohydrates like white bread, pasta, and sugar.

Want some additional ways to support healthy serotonin levels?

Try exercising, getting extra sunshine, supporting healthy digestion through adding probiotic-rich foods to your diet, and surrounding yourself with positive people!