Which foods promote serotonin?

Serotonin is a neurotransmitter that helps regulate mood, appetite, sleep and more.

It is not found in foods, but some nutrients can support its production and availability in our body. These are…

• Tryptophan – An essential amino acid and serotonin precursor. Foods rick in this include turkey, chicken, salmon, eggs, cheese, nuts and seeds, legumes

• Complex Carbohydrates – Increase tryptophan uptake in the brain, where it's converted into serotonin. Low glycemic index ones are best as they provide sustained energy and support serotonin production. Includes fruits and vegetables, sweet potatoes, squash, whole grains if tolerated

• Vitamin B6 – Is a cofactor in the production of serotonin. High B6 foods are poultry, fish, potatoes, bananas, spinach, avocado, sunflower seeds

• Omega-3 Fatty Acids – Play a role in brain function and support serotonin production. Sources are fatty fish (salmon, mackerel, sardines, trout), flaxseeds, chia seeds, walnuts

• Probiotic-Rich Foods – Gut and microbiome health influences serotonin production and storage, so consuming foods rich in probiotics supports serotonin synthesis. Eat fermented veggies like sauerkraut and kimchi, kefir, medicinal yoghurt, miso

Regular movement and exercise, stress management and good sleep are also important for having healthy serotonin levels.