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How To Boost Serotonin Naturally

November 15, 2012 by Michael Greger M.D. in News with 12 Comments

How to Boost Serotonin Naturally

A strange letter was recently published in the Journal of Neuropsychiatry and Clinical Neuroscience suggesting fruit as a treatment for depression. It starts out detailing how bad the disease can be; how abnormally low levels of neurotransmitters like the “happiness hormone” serotonin in the brain may be responsible; and that we now have SSRI drugs like Prozac that appear to work by boosting serotonin levels. However, these medications can carry significant side effects, so the researchers suggested a novel strategy: How about using “high-content sources of serotonin to provide our body with these substances,” such as “plantains, pineapples, bananas, kiwis, plums, and tomatoes.”

Since when do plants have animal neurotransmitters? Since forever, I was surprised to learn. In my 2-min NutritionFacts.org video Human Neurotransmitters in Plants I show how plants may contain levels of dopamine, serotonin, and melatonin at concentrations high enough to actually alter levels in our bloodstream. We don’t need serotonin in our blood, though; we need it in our brain. Serotonin can’t cross the blood-brain barrier, but the precursor to serotonin can. This precursor is an amino acid called tryptophan that we get from our diet.

Back in the 70’s experiments showed that when people were given specially concocted tryptophan deficient diets, their mood suffered. They became irritable, annoyed, angry, and depressed. Likewise, you can give people tryptophan pills to improve their mood, and, not surprisingly, it became a popular dietary supplement… until people started dying from something called eosinophilia–myalgia syndrome (EMS).

As I note in my 2-min video The Wrong Way to Boost Serotonin, EMS is an incurable, debilitating, and sometimes fatal flu-like neurological condition that can be caused by the ingestion of tryptophan supplements. It may have been due to some unknown impurity, but better safe than sorry. Instead of supplements, there are dietary strategies one can use to improve mood.

When people think tryptophan, they think Thanksgiving turkey, but researchers at MIT dispelled those myths about a decade ago. Tryptophan is one amino acid among many found in proteins, and they compete with one another for transport across the blood-brain barrier into the brain. Since tryptophan is present in most animal proteins in relatively small quantities it gets muscled out of the way. When we eat plant foods, though, the carbohydrates trigger a release of insulin that causes our muscles to take up many of the non-tryptophan amino acids as fuel, potentially leaving our tryptophan first in line for brain access.

Animal foods can even make things worse. In the experiment I describe in my 2-min video A Better Way to Boost Serotonin, those given a turkey/egg/cheese breakfast experienced a drop in tryptophan levels, whereas those given a waffle/orange juice breakfast saw their levels rise. This may actually explain the carbohydrate cravings one sees in PMS—your brain may be trying to get you to boost tryptophan levels to feel better. One study I cite concluded “Consumption of a carbohydrate-rich, protein-poor evening test meal during the premenstrual period improved depression, tension, anger, confusion, sadness, fatigue, alertness, and calmness scores among patients with premenstrual syndrome.”

Ideally, though, it would be more than just carbs. Since the main determinant of brain tryptophan and serotonin concentrations appears to be the ratio of this amino acid with others that compete with it for uptake into the brain, to maximize the mood elevating benefits of diet, one would ideally choose a snack with a high tryptophan to total protein ratio, which would mean primarily seeds, such as sesame, sunflower, and pumpkin. Check out the final video The Best Way to Boost Serotonin in this four-part series for more detail.

The findings of better mood scores in those eating vegetarian in that video is consistent with both cross-sectional and interventional findings I’ve reported previously. In addition to the drop in brain tryptophan levels associated with animal product consumption, arachidonic acid present in animal foods may also contribute to negative mood states through an inflammatory mechanism. See, for example, my videos:

-Michael Greger, M.D.

Image credit: semarr / Flickr

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Dr. Michael Greger

About Michael Greger M.D.

Michael Greger, M.D., is a physician, author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial. Currently Dr. Greger proudly serves as the Director of Public Health and Animal Agriculture at the Humane Society of the United States.

View all videos by Michael Greger M.D.

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  • http://twitter.com/FoodStoriesBlog Food Stories

    Another great post with great info :-)

  • http://twitter.com/lovewholelife Brett Wilcox

    Makes me happy just reading that plants make me happy!

  • Gabriel

    This is interesting and could work for some people but it is not based on psychiatry research.

    I is not as simple as increase tryptophan (which could also be toxic do to inflammatory processes, see Michael. Maes) but serotonin, so this needs good transporters. Also, it is not just an increase in serotonin but stabilization in certain brain areas (see Peter Kramer)

  • Marsha-Gail

    Dr. Gregor, would you be able to provide the link for the letter in the Journal? Thanks.

    • http://nutritionfacts.org/ Michael Greger M.D.

      Unfortunately it’s not legal for me to post links to copyrighted materials, but check out some tips here for tracking down articles I can’t provide links to full-text PDFs for (which I do whenever I can in the Sources Cited section beneath each video!):
      How Can I Access Medical Journal Articles Online?

      • Ann Onymous

        You can, however, provide the full reference so that people can search for the abstract, at a bare minimum, which probably should be included with rhis article. My apologies if it’s already here but I am using an iPhone and I don’t see even the issue, year, or author mentioned.

      • Andrei

        what can you say about 5-htp that cross brain-blood barrier and icnrease serotonin without inhibiotion of somthing

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  • Dermot

    I cannot get butternut squash seeds in Ireland, will pumpkin
    seeds do. Dermot dffd@eircom.net

  • BB

    I read somewhere that tryptophan made people sick because it was a genetically engineered version from Japan…also organic pumpkin seeds should be consumed since I heard from a lecture by Jefferey Smith that pumpkin is now GM.

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