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A Better Way to Boost Serotonin

Contrary to popular belief, the consumption of animal foods may actually decrease tryptophan levels in the brain. Carbohydrates, on the other hand, can boost transport across the blood-brain barrier, which has been used to explain premenstrual cravings.

August 3, 2012 |
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A Better Way to Boost Serotonin, 4.3 out of 5 based on 3 ratings

Sources Cited

Wurtman JJ, Brzezinski A, Wurtman RJ, Laferrere B. Effect of nutrient intake on premenstrual depression. Am J Obstet Gynecol. 1989 Nov;161(5):1228-34.

Wurtman RJ, Wurtman JJ, Regan MM, McDermott JM, Tsay RH, Breu JJ. Effects of normal meals rich in carbohydrates or proteins on plasma tryptophan and tyrosine ratios. Am J Clin Nutr. 2003 Jan;77(1):128-32.

Hudson C, Hudson S, MacKenzie J. Protein-source tryptophan as an efficacious treatment for social anxiety disorder: a pilot study. Can J Physiol Pharmacol. 2007 Sep;85(9):928-32.

Acknowledgements

Images thanks to nonelvis and wintersoul1.

Transcript

Tryptophan is one amino among many found in proteins, and they “”compete with one another for transport across the blood-brain barrier into the brain. And since tryptophan is present in most animal proteins in relatively small quantities it gets muscled out of the way. If you eat plant foods, though, the carbohydrates cause a release of insulin, which causes your muscles to take up the nontryptophan amino acids as fuel, and so your tryptophan can be first in line for brain access.

Animal foods can even make things worse: “When tryptophan is ingested as part of a protein meal, serum tryptophan levels rise but brain tryptophan levels decline (Fernstrom and Faller 1978). due to the mechanism of transport used by tryptophan to cross the blood–brain barrier.”

The tryptophan levels in those given a high protein turkey egg cheese breakfast dropped… whereas, in the waffle-OJ group, their trytrophan levels went up.

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. “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—significantly--among patients with premenstrual syndrome.”

“Because synthesis of brain serotonin, which is known to be involved in mood and appetite, increases after carbohydrate intake, premenstrual syndrome subjects may overconsume carbohydrates in an attempt to improve their dysphoric mood state.”

Ideally, though, it would be more than just carbs—we'll cover the ideal mixture in tomorrow;s video-of-the-day

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring watch the above video. This is just an approximation of the audio contributed by Kerry Skinner.

To help out on the site please email volunteer@nutritionfacts.org

Dr. Michael Greger

Doctor's Note

This is the third of a four-part series (mentioned in Uprooting the Leading Causes of Death) on natural ways to boost serotonin in the brain. Wednesday's video-of-the-day Human Neurotransmitters in Plants noted that plants themselves can contain serotonin. Yesterday's The Wrong Way to Boost Serotonin was a cautionary tale about tryptophan supplements, and Monday we'll close with the Best Way to Boost Serotonin. The arachidonic acid in animal foods may also contribute to negative mood states through an inflammatory mechanism. See, for example, my videos Plant-Based Diet & Mood, Inflammatory Remarks About Arachidonic Acid, and Chicken, Eggs and Inflammation. Arachidonic acid is one of more than a thousand different topics I cover. If you haven't yet, you can subscribe to my videos for free by clicking here.

For more context, check out my associated blog posts: How To Boost Serotonin Naturally, Top 10 Most Popular Videos of the Year, and Saffron vs. Prozac for Depression

  • Michael Greger M.D.

    This is the third of a four-part series (mentioned in Uprooting the Leading Causes of Death) on natural ways to boost serotonin in the brain. Wednesday’s video-of-the-day Human Neurotransmitters in Plants noted that plants themselves can contain serotonin. Yesterday’s The Wrong Way to Boost Serotonin was a cautionary tale about tryptophan supplements, and Monday we’ll close with the Best Way to Boost Serotonin. The arachidonic acid in animal foods may also contribute to negative mood states through an inflammatory mechanism. See, for example, my videos Plant-Based Diet & Mood, Inflammatory Remarks About Arachidonic Acid, and Chicken, Eggs and Inflammation. Arachidonic acid is one of more than a thousand different topics I cover. If you haven’t yet, you can subscribe to my videos for free by clicking here.

    • HemoDynamic, M.D.

      I’m ‘Trypin’ out right now because now I understand why certain people in my life have gone from
      this  =>  :-{
      to this => ;-}
      after going Vegan.
       
      Trypin’ Vegans are Happy Vegans!
      ;-}}}}}}}}  (No those aren’t trails those are smiles)

      • carfree

        and certainly not double chins!

    • SJ M.D.

      I knew it! Always get in a bad mood, when someone tries to serve me turkey……. ;-)

      • http://GreenMommyBlog.com/ Kristen Suzanne

        Lol

  • Slim_Langer

    Too much teasing. I’ll warn you more about this tomorrow.

  • HemoDynamic, M.D.

    Kinda like the Grateful Dead, they Tryptophan.

    Get it, they ” ‘Tripped’ to fame”

  • Thea

    argh!  Another cliffhanger.  I eagerly await.

    • SJ M.D.

      Didn`t Michael say tomorrow? Hence saturday – great:  In the future 6 informative videos pr week !!! :-)

      • Thea

         hee, hee.  Good catch!  I hadn’t caught that. 

        I’ve been impressed with 5 days/week, but you would never hear me complain if the schedule got ramped up.

      • Michele Comeau

        OK Dr. Greger . . . we are counting on your to not let us down!  Will be watching for the next video tomorrow :-}

  • Gabriel

    So how do you increase serotonin in the brain?
    If you do not eat protein I don´t know from where you will take tryptophan.

  • Dermot Dunphy

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

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