Vitamins for Serotonin Production: B6, Niacin, Folic Acid, Cobalamin & D

If you want to increase Serotonin levels to help you feel better and experience less stress, eating a healthy and nutritious diet full of vitamins for Serotonin production is key.

Serotonin is a neurotransmitter that is synthesized in our brain, but we need the right raw materials available in order to make it. The most important of these is the amino acid L-Tryptophan, which is converted into 5-HTP. But there are also several vitamins that play a secondary role in manufacturing this mood-enhancing neurotransmitter.

Which are the most important vitamins for Serotonin production and what supplements can you take to support the effects of this neurotransmitter?

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How It Works:

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

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What is Serotonin Good For?

Let’s first examine what Serotonin is and why it is good for you.

As a neurotransmitter, Serotonin helps to facilitate communication between our neuronal cell networks in the brain.

It is specifically known to operate as an inhibitory neurotransmitter, acting as an “off switch” to prevent our nerve pathways from becoming over-stimulated. When over-excitation occurs, we can feel agitated, stressed out and become bombarded with negative thoughts.

Serotonin works to control the level of excitation so that we feel happier, more relaxed and content with our situation. In addition, Serotonin supports healthy sleep cycles, appetite, and libido.

Serotonin is found in the brain and throughout the body, but its effects in the brain are entirely separate from its effects in the rest of your body. It is manufactured in two different locations: some is produced in the gastrointestinal tract and is circulated through the body, but it cannot penetrate the blood-brain barrier.

All of the Serotonin used in the brain must be synthesized there in order to interact with our neural systems. This means that for optimal health, we have to be able to manufacture this chemical both in the gut and in the brain.

Vitamins for Serotonin

Vitamins and minerals are essential for a number of functions in the body. They are involved in microscopic interactions and chemical processes that we can’t see, but we certainly notice if they’re deficient in the body.

Several vitamins and natural supplements can boost production of Serotonin. One of the most important vitamins involved in the synthesis of this neurotransmitter is Vitamin B6 in the form of pyridoxal-5-phosphate (P5P).

Serotonin is made in a two-step process. First, our body breaks down the amino acid L-Tryptophan from foods we eat into the chemical intermediary 5-HTP. Then, 5-HTP is converted into Serotonin with the help of the enzyme called amino acid decarboxylase.

This enzyme needs to be present in order for Serotonin to be produced. Vitamin B6 is a cofactor in the enzyme, which means if you are deficient in Vitamin B6, it can hinder the conversion process and result in low levels of Serotonin.

Conversely, supplementing with additional Vitamin B6 in the pyridoxal-5-phosphate form has been shown to increase Serotonin, according to a 1995 study in the Journal of Neural Transmission.

Two other vitamins that help your body make Serotonin are Folic Acid (Vitamin B9) and Cobalamin (Vitamin B12). Both of these compounds are involved in transmethylation reactions in the brain, which must occur in order for a number of neurotransmitters to be manufactured.

Serotonin, Epinephrine, nicotinamides, purines and phospholipids all rely on the presence of these two vitamins. Low B9 and B12 levels have been observed in cases of depression, which is linked to low Serotonin levels.

Vitamin D is another important nutrient that influences Serotonin activity in the brain. This vitamin is responsible for activating certain genes in your body that control the release of neurotransmitters. Deficiency of Vitamin D is associated with mood disorders including depression as well as low levels of Serotonin.

When levels are high, it can boost Serotonin production and help to improve mood. You can get more Vitamin D in your diet by drinking milk or eating other dairy foods, as well as by getting more sunlight.

Niacin and Serotonin

Getting sufficient niacin in your diet may also indirectly raise Serotonin levels. Niacin (Vitamin B3) can be derived from foods we eat, but it can also be derived from L-Tryptophan.

Your liver can convert Tryptophan into niacin with the help of enzymes that contain vitamin B6 and iron. According to the Linus Pauling Institute, 60 mg of Tryptophan will only yield 1 mg of niacin.

Some have theorized that if niacin is deficient in the diet, more resources may be directed towards synthesizing it in the liver. This could mean that there is less L-Tryptophan available to make Serotonin.

Research shows that these two biosynthesis pathways compete with each other, and the niacin one has the upper edge. This is because our need for niacin is more basic than our need for Serotonin.

One analysis found that only 7% of the Tryptophan we consume is available to be made into Serotonin or niacin. By ensuring that you have enough niacin in your diet, it may result in less Tryptophan being used to make this vitamin, allowing for more Serotonin production.

Other Supplements for Serotonin

In addition to vitamins, natural supplements like 5-HTP may also help to increase production of Serotonin in the brain. 5-HTP is the natural byproduct created from L-Tryptophan that our bodies use to make this neurotransmitter.

Taking a 5-HTP supplement may be effective for raising levels of this compound. Some research has shown that 5-HTP may be as effective as or even out-perform drugs like Prozac, Paxil and certain other SSRIs in raising Serotonin levels. People have used this supplement for sleep disorders, anxiety, migraine headaches, depression, and eating disorders.

Increased levels of Serotonin provide a number of additional benefits in the human body. For example, while it is mainly linked to mood disorders such as depression, it is also essential in stimulating smooth muscle tissues, regulating appetite, and in transmitting messages or signals between nerve cells. It supports the regulation of cyclical body processes such as sleep.

In many cases of depression, decreased levels of Serotonin are addressed through a prescription of Selective Serotonin Reuptake Inhibitors (SSRIs), a class of antidepressants. Modulating levels of Serotonin in the brain can restore balance to mood, improve sleep, and enhance neuromuscular function.

Some of the most common SSRIs include but are not limited to Prozac, Zoloft, Celexa, and Paxil. Individuals should talk to their doctors about attempting treatment with vitamins or other natural supplements prior to taking prescription SSRIs.

Are Serotonin Vitamins Safe?

Any time you’re taking vitamins or other supplements, you should be aware of possible interactions with prescription as well as over-the-counter medications. Always follow label instructions to avoid interactions.

Even some vitamins and minerals as well as natural herbal products and supplements can cause serious interactions with prescription as well as other over-the-counter medications.

When it comes to taking 5-HTP with vitamins for Serotonin production, be aware of contraindications. For example, 5-HTP should not be used by individuals already taking antidepressants, or those with cardiovascular conditions or issues.

Even in cases where interactions do not occur, using supplements can reduce the efficacy of prescription medications. Always talk to your doctor before starting on a vitamin or supplement treatment approach for increasing levels of Serotonin in the brain.

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