7 Serotonin-Boosting Foods You Can Eat Every Day

Serotonin is a natural neurotransmitter (brain messenger) and hormone associated with mood regulation. Doctors consider serotonin levels to be a key factor in overall mental health.

While some people may require medication to regulate their levels, some foods may help boost its production.

If you’re taking medication for anxiety and depression, ask a healthcare professional about increasing your intake of serotonin-boosting foods. High levels of serotonin may pose health risks.

Here are seven foods high in tryptophan that may help regulate serotonin levels.

According to a 2018 research review citing older studies, the protein content in eggs can help boost blood plasma levels of tryptophan.

Just make sure you don’t leave out the yolks, which are rich in this amino acid, along with:

Cheese (and other dairy products) are excellent sources of tryptophan. Cottage cheese and hard cheeses, such as Parmesan, Gouda, and Cheddar, are particularly rich in this essential amino acid.

Dairy also provides some calcium and protein to help keep your bones healthy and your stomach feeling full.

Soy products, such as tofu, are rich sources of tryptophan (and almost all other nine essential amino acids).

You can use tofu in place of pretty much any protein. This way, you can also enjoy some of tryptophan’s benefits even if you follow a vegan or vegetarian diet.

Some tofu is also calcium-fortified, meaning that the manufacturer has added calcium, providing a great calcium boost for your bones.

It’s true that salmon is high in tryptophan. You can also find a healthy dose of omega-3 fatty acids and vitamin D in salmon, both of which help support healthy:

• bones
• skin
• eye function
• muscles

Pick and choose your favorites because all nuts and seeds contain some tryptophan. They’re also good sources of:

A 2018 research review also indicates that eating a moderate amount of nuts regularly may help lower the risk of heart disease by improving lipid and apolipoprotein profiles.

Just a small handful of nuts and seeds almost daily is enough. Keep in mind that nuts are high in calories.

Tryptophan isn’t a magical nutrient that boosts serotonin levels or suddenly improves mood. Many factors are at play, and research on this topic is still emerging.

However, tryptophan-rich foods may help, especially if you combine them with carbohydrates.

Carbs cause your body to release more insulin, signaling amino acid absorption and leaving tryptophan in your blood for longer. Mixing high tryptophan foods with carbs may give you a temporary serotonin boost.

Still, this may not be enough to regulate your mood, especially if you have a chronic condition like depression or another mood disorder.

Tryptophan-rich foods paired with healthy carbohydrates may help boost serotonin, which is a key hormone involved in mood regulation.

However, many other factors are involved in mood regulation, so consuming tryptophan-containing foods may not be enough to improve your mood on its own.

Consider talking with a healthcare professional if you need more support.