Many of us have heard of serotonin—the “feel good” hormone that helps regulate your mood, sleep, and even digestion.
When your serotonin levels are balanced you’re more likely to feel calm, positive, and focused. But when they dip, they can cause feelings of irritability, anxiety, or even depression.
The good news is: While serotonin itself isn’t found directly in food, the body makes it from an amino acid called tryptophan which is present in many foods. That means adding tryptophan-rich foods in your balanced diet can help in giving your serotonin levels a boost.
Learn more about what serotonin is and what it does.
If you’re looking for simple and natural ways to improve your mood, here are 7 foods to boost serotonin levels naturally which can be easily added to your diet.
Serotonin Boosting Foods
1. Eggs
Eggs—particularly egg yolk—are packed with tryptophan, the amino acid your body uses to make serotonin. Research has shown that protein in eggs can significantly increase the blood plasma levels of tryptophan.
Scrambled, boiled, or poached eggs are one of the easiest foods to add in your diet.
Pair eggs with carbohydrates like whole grain toast or oats for a balanced meal that helps the tryptophan get absorbed more efficiently.
2. Turkey
Ever felt sleepy after a hearty turkey dinner? That’s because turkey is loaded with tryptophan. Your body uses tryptophan to make serotonin, which can promote a sense of calm and help in sleep regulation.
Adding turkey to your diet can help give your mood a natural lift. Turkey is also a good source of protein and rich in vitamins and minerals making it a good choice for supporting overall health and energy.
Tip: Opt for a lean cut of turkey breast for a healthy, protein-rich meal.
3. Tofu and Soy Products
If you’re a vegetarian or vegan, tofu and other soy-based foods such as edamame and soy milk are excellent choices. They’re rich in tryptophan and provide a high quality source of plant based protein.
Since most tofu is calcium-set (which means that calcium has been added to it), it also gives an extra boost of calcium and supports healthy bones and strong teeth.
4. Salmon
This oily fish is also a good source of tryptophan. Salmon is also rich in omega-3 fatty acids which plays an important role in keeping your body healthy. They support strong bones, glowing skin, and good eye health.
Salmon also contains vitamin D—essential for maintaining strong bones and teeth, as well as supporting healthy muscle function.
Having just two portions of oily fish like salmon each week is usually enough to give your body a good supply of tryptophan.
Try it grilled with a side of vegetables, added in your salad, or baked with herbs and lemon to enjoy a tasty and nourishing meal.
5. Spinach and Leafy Greens
Leafy green vegetables—like spinach—are also a great source of tryptophan.
Spinach is also rich in iron, which helps in production of red blood cells and lowers the risk of iron deficiency anemia—a condition that can leave you feeling tired and short of breath.
On top of it, spinach is also loaded with vitamins and minerals that may help regulate blood sugar levels, support healthy vision, as well as heart health.
6. Milk and Cheese
Milk and cheese are also a good source of tryptophan and are also rich in protein.
They’re also rich in calcium and vitamin D which are important for supporting healthy bones and teeth.
You can take a warm glass of milk before bed—which can also help your brain wind down.
Additional tip: Go for the low-fat or unsweetened options to keep it healthy.
7. Nuts and Seeds
While nuts and seeds don’t have as much of tryptophan as eggs, poultry, or oily fish, they’re still a good option especially if you’re following a vegetarian or vegan diet.
They not only provide tryptophan and protein, they’re also rich in fibers, antioxidants, vitamins, and minerals.
Sunflower seeds, sesame seeds, and pumpkin seeds are all great choices. You can enjoy them as a quick snack, sprinkle some on your salad, or blend them in your smoothie for an easy nutrient boost.
Other Natural Ways to Boost Serotonin
Food isn’t the only factor that affects serotonin levels—your daily habits and lifestyle plays a big role too.
Here are a few simple ways to give your serotonin levels a natural lift:
Exercise
Research suggests that regular physical activity can have a mood-boosting effect similar to antidepressants.
It shouldn’t have to be an intense workout, even a brisk walk, a bike ride, or a yoga session can help a lot. Exercise also helps in reducing stress and makes you feel relaxed.
Sunlight
Spending time in sunlight is one of the easiest ways to naturally boost your serotonin levels. Light therapy is often used for seasonal depression. But something as simple as a lunchtime walk outdoors can help improve your mood and even support better sleep.
Gut Health
Your gut and brain are closely connected, and healthy gut bacteria may play a role in serotonin balance.
Eating a fiber-rich diet helps feed good bacteria in your gut, and adding probiotic-rich foods or supplements may offer additional benefits.
Final Thoughts
Your serotonin levels are affected a lot by what’s on your plate. By adding these simple serotonin boosting foods in your diet, you can give your body the raw materials it needs to boost your mood, energy, and overall well-being.
Other than adding these foods, try to avoid the foods that decrease your serotonin levels.
Apart from adjusting your diet, you can also try other ways like exercising, spending time in sunlight, and taking care of your gut health to boost your serotonin levels and mood.
While food can play a big role in boosting your serotonin levels, they are never a substitute for medical treatment.
If you have been feeling anxious, irritated, or depressed, it’s important to check in with your doctor. They’ll give you a management plan tailored to your specific needs.
Learn about when to seek help for anxiety.
