How can I boost my serotonin levels?

Question

Im under theweather lately, and I was wondering what can I eat/ do to boost my serotonin levels?
Any help is much appiciated.
-Loz

Answer 1

Since EVERYBODY disapproves of medication, I won't say a thing about the 30 or so Selective Serotonin Uptake Inhibitors. Instead, I will recommend sleep deprivation. Sleep deprivation causes serotonin to stay in the Nervous System. Serotonin levels, after all, do increase when sunlight goes away. This is the main cause of jet-lag, by the way. While you may feel tired, you will get whatever it is you want from high serotonin levels.

Answer 2

Serotonin is produced through movement and exercise. My daughter has a chemical imbalance in her brain and she does not produce enough serotonin and too much dopamine. The doctors have told me to let her run or take brisk walks when she becomes depressed or agitated. So go out and take a nice brisk walk. But don't go to the mall to do it, that will; probably just aggravate you more....LOL

Answer 3

Go outside and exercise. If the weather is bad in your area, find a big bright gym to workout in. It's that time of year for the winter blues, also known as Seasonal Affective Disorder. You may want to research different remedies, such as using a full spectrum light.

Answer 4

Long walks. Conversation with congenial friends. Recreation: movies, music, light reading, especially the humorous kind. Rereading books you know you like or finding new ones. Exploring new intersts. Volunteer work. Travel. A balanced and nutritious diet: fruits and vegetables: little saturated fat. I have listed a series of things: a few may do it. You will no doubt think of others.

Answer 5

I know you prob don't feel like it but a 5 min burst of execise ( quick sprint) gets serotonin levels up, and chocolate

Answer 6

They say bananas contain serotonin. They are also full of other good stuff. Give em a go.

Answer 7

A ide range of vitamins, multi vitamins, st johns water, omega 3 6 9 and white lean meat are good!!

Answer 8

For do your serotonin levels don,t eat.

Answer 9

Vitimin C I always get told to drink pure orange juice, I've never done it so can't say if it helps or chocolate!

Answer 10

Diet

Effects of Foods

"Different food components have different effects on serotonin.



Sugar (sweets): Triggers quick release of insulin that lowers blood levels of most large amino acids except tryptophan, which remains in the blood and can enter the brain. As a result, serotonin levels rise, but blood-sugar levels also rise and fall dramatically.



Refined starch (white bread, white rice): Triggers release of insulin that lowers blood levels of most large amino acids except tryptophan, which remains in the blood and can enter the brain. As a result, serotonin levels rise, but blood-sugar levels also rise and fall, sometimes too low.



Whole grain starch (whole wheat, brown rice, oatmeal): Triggers a slow, sustained release of insulin that lowers blood levels of most large amino acids except tryptophan, which remains in the blood and can enter the brain. As a result, serotonin levels rise gradually, and blood-sugar levels remain stable, without the rise and fall experienced with sugar or refined grains.



Vitamin B6: Aids in the manufacture of serotonin. A deficiency of this B vitamin reduces serotonin production and affects mood and cravings.



Estrogen: Might inhibit vitamin B6 status and decrease brain serotonin levels by its affects on neuropeptide Y (NPY).



Tryptophan: Raises blood levels, then brain levels of tryptophan, which increases serotonin production.



Protein: Raises blood levels of all large amino acids. As a result, only small amounts of tryptophan enter the brain, serotonin levels do not rise, and cravings for carbohydrates might increase. A person might also feel more energetic and more clearheaded as a result of lowered serotonin levels.



Fat: Omega-3 fatty acids in fish oil raise serotonin levels, although how they do this is unclear. (Page 17)"

Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.



Carbohydrates

"A desire for sweets is hardwired into the brain. As discussed in chapter 1, a carbohydrate-rich meal or snack stimulates the release of the hormone insulin from the pancreas, which lowers blood levels of all amino acids except tryptophan. Normally, tryptophan must compete with other amino acids for entry into the brain, but insulin eliminates the competition, allowing tryptophan levels to rise in the brain. Tryptophan is then converted into serotonin, the neurotransmitter that regulates sleep, reduces pain and appetite, and generally calms you down and improves your mood. (Page 46)"

Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.



The GI Tract, Dairy

· Ongoing research connects acetylcholine, GABA and serotonin to ASD [Autism Spectrum Disorder (a broad definition of autism)] problems.

[GABA is also mentioned in the section Hypoglycemia: Effects of GABA]

· All affect GI motility and sensitivity in a variety of ways.

[Notes: Because there are so many neurotransmitters in the gut, it is not easy to separate what is speculated to be a reaction from food versus a reaction with one of these other neurotransmitters. Dairy affects the promotion of serotonin [can lead to an overproduction of serotonin?]. Some people say dairy may have a constipating effect due to

· opioids,

· but it could also be due to increased serotonin activity...

· or even that dairy is high in proteins, which have a constipating effect.]