Foods rich in tryptophan automatically boost serotonin. This is false. Most foods that contain tryptophan, an amino acid, compete with other amino acids to be absorbed by the body’s transport system. [2] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Eating a lot of turkey, which is rich in tryptophan, will not automatically give you more serotonin. Eating a lot of banana will automatically boost serotonin. Bananas do contain serotonin. That serotonin, however, is unable to cross the blood-brain barrier and be absorbed by humans. [2] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Complex carbs include: Legumes like peas and lentils Whole grain breads Whole grain pastas Brown rice Starchy vegetables like sweet potatoes and parsnips Simple carbs include: Yogurt Fruit juice “Normal” pasta Cakes, candies, and other refined sugar products White bread and white rice, while not technically simple carbs, are absorbed by your body in a similar way.
Legumes like peas and lentils Whole grain breads Whole grain pastas Brown rice Starchy vegetables like sweet potatoes and parsnips
Yogurt Fruit juice “Normal” pasta Cakes, candies, and other refined sugar products White bread and white rice, while not technically simple carbs, are absorbed by your body in a similar way.
Fish, such as salmon, and fish oils Nuts, seeds, and seed oils, such as flaxseed oil
Avoid dark chocolate that uses “Dutch processing” or “Dutching” since it removes the flavanols that provide the most health benefits. Check the packaging of dark chocolate or cocoa before you buy it.
Work out at intensity levels with which you are familiar. Consistent serotonin release is linked with exercise that people feel comfortable with, not exercise that pushes people off the edge, an English study has found. [8] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source If you can’t find the time to exercise regularly, try walking for 30 minutes to an hour per day. At the very least, this moderate exercise will help burn calories and boost tryptophan levels, causing an increase in serotonin.
Get natural light during the day, not artificial light during the night. Natural, daytime sunlight is better at giving you serotonin than artificial LED, fluorescent, or UV light. [10] X Research source Getting artificial light, especially at night, has the added disadvantage of blocking melatonin production, which helps your body get a good night’s sleep.
If confronted with lifestyle stress, try practicing: Yoga Meditation Deep breathing exercises Self-expression (art)
