How to Get More Serotonin in the Brain and Gut

How can you safely get more serotonin in your brain and body using supplements or other natural techniques?

The neurotransmitter serotonin that is naturally produced in the body, can make you feel good, sleep well and help maintain a healthy weight.

This neurotransmitter is produced in the digestive tract and in the brain naturally through the biochemical breakdown of Tryptophan into 5-Hydroxytryptophan (5-HTP).

These natural compounds can also be supplemented to get more serotonin in the body. Tryptophan is an essential amino acid that is not manufactured in the body and therefore must be obtained through diet or supplementation.

This article will discuss some methods for how to get more Serotonin in the brain and body through diet and supplementation.

Serotonin Boosters

Mood Supplements

Mood

Sleep

Weight Loss

How It Works:

• Increases Serotonin levels in the brain
• Enhances mood and alleviates stress
• Improves sleep and regulates appetite

Dosage:

Varies depending on supplement

Safety:

Varies depending on supplement

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How to Get More Serotonin

Serotonin is sometimes called the “happy” neurotransmitter, since it plays a role in regulating mood and has long been studied for is effects on depression, anxiety, excessive stress, and insomnia.

Patients deficient in Serotonin may experience symptoms of misplaced guilt and worry, low self-esteem and confidence, severe anxiety, agitation, and mood swings.

Serotonin in the body and brain is produced from the compounds Tryptophan and 5-HTP. Tryptophan is an amino acid that is found in many foods. Tryptophan from food is broken down in the liver by Tryptophan hydroxylase into 5-HTP. The 5-HTP travels through the bloodstream to the brain. There it crosses the blood-brain barrier, enters the brain, and is converted into Serotonin.

Serotonin deficiency may be improved through supplementation of 5-HTP, along with a healthy diet rich in Tryptophan, in order to get more Serotonin naturally.

Low levels of this neurotransmitter may be increased through consuming more proteins, vegetables and fruits high in Tryptophan as well as increasing consumption of some nuts, seeds, legumes and herbs. In addition, supplementation of Tryptophan or 5-HTP capsules may help to get deficient levels of Serotonin up.

The following are some of the best food sources for this mood-boosting chemical:

Proteins

Complete proteins – proteins that contain all 9 of the essential amino acids – are useful for Serotonin production in the body. Complete proteins include foods such as fish, eggs, chicken, turkey, and red meat.

Fermented soy products such as tempeh and miso and other legumes are considered incomplete proteins; however, when eaten together with grains and starches, they can become complete proteins and excellent sources of the Serotonin-related amino acid, Tryptophan.

Vegetables

Certain vegetables are excellent sources of the amino acid that stimulates Serotonin production. For example, spinach supplies adequate amounts and soybeans and crimini mushrooms have also been found to contain adequate levels of Tryptophan, necessary to produce 5-HTP.

Fruits

While amounts of Tryptophan are much higher in certain meats and vegetables, some fruits may contain adequate amounts. Avocados are a good source, containing 0.03g of Tryptophan per cup. Eating avocados can help to regulate and stimulate Serotonin levels, thus improving mood and wakefulness.

Bananas are another source recommended and shown to aid in the prevention of some mild to moderate forms of depression. Remember to eat strawberries, melon, and pineapple when turning to fruits to increase nutrient dense foods that trigger Serotonin release.

Nuts and Seeds

Raw almonds, cashews and pumpkin seeds make a great snack and help regulate neurotransmitter levels. Almond butter or tahini, a paste made from sesame seeds, are both excellent sources needed to get more serotonin.

Legumes

Legumes supply an adequate amount of the essential amino acid Tryptophan. Beans, split peas and lentils are all good choices for increasing natural serotonin levels. In particular, kidney beans and black beans can give as much as 180 mg per cup of Tryptophan needed for the production of 5-HTP.

Herbs

Several common herbs are known for helping to regulate Serotonin levels including mustard, fennel and caraway seeds, as well as dried spearmint. Spearmint can be served via tea and the seeds mentioned can be use in many dishes such as pasta sauces, salad dressings and breads; for example, caraway seed rye bread.

Supplements for More Serotonin in the Brain

Adding supplements to a diet rich in nutrients may be helpful if you are unable to obtain enough Tryptophan from your diet. According to studies, less than 7% of the quantities of this amino acid that we eat are able to be converted into Serotonin.

An even smaller amount of this will be turned into Serotonin within the brain, where it is needed to have an impact on your mood.

Tryptophan, 5-HTP and several vitamins such as B6, D as well as minerals including magnesium and folic acid all help to trigger Serotonin production.

Supplementation of 5-HTP is thought to provide a wide range of health benefits including lowering the risk of mood disorders, improving quality of sleep, and regulating weight. There have also been favorable results in studies looking at Serotonin and 5-HTP levels and their affect on nutrient absorption in the digestive tract.

Due to these potential health benefits, 5-HTP supplements have become popular for reducing anxiety, improving mood, enhancing sleep, and as a brain supplement to help users focus.

Best Way to Take 5-HTP for Serotonin

Before beginning any new supplement is is always recommended that you speak with your doctor. Your doctor will be able to determine the best dosage for your individual needs, as well as determine if there may be any interactions with existing medication or supplements.

Appropriate 5-HTP doses to increase Serotonin depend on what the supplement is being used for. Supplement providers recommend taking 50 or 100 mg up to three times a day as a baseline level to prevent deficiency.

While the maximum dosage is still debatable, the dosage for depression has been studied at a level of 200-300 mg taken in 100 mg increments up to three times per day. In some weight loss studies, 900 mg per day has shown significant benefits for suppressing the appetite. This dosage is not recommended unless under the guidance of a health care professional.

The size of the individual taking the supplement should also be taken into consideration when setting dosage. Adults (18 years and older) should take no more than 8-15 mg/kg body weight per day and children (under 18 years) should take no more than 2-3 mg/kg body weight per day.

Essential for healthy brain and digestive function, Serotonin may be critical in regulating mood and keeping mental illness at bay. This powerful neurotransmitter is an essential part of overall health and well-being and can be increased or maintained through nutritious foods and supplements.

Methods for how to get more Serotonin in your brain and body are varied, and between improving the diet or taking Serotonin-boosting supplements like 5-HTP, there is an appropriate method for everyone.

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