7 Foods That Could Boost Your Serotonin Levels
By Lindsay Modglin
October 3, 2025
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.
Certain foods are good sources of tryptophan, an essential amino acid your body needs but can’t produce. Serotonin is synthesized (made) from tryptophan.
Here are seven foods high in tryptophan that may help regulate serotonin levels.
Added by EraofLight:
Key serotonin-boosting vegetables include spinach, tomatoes, sweet potatoes, chicory, and various root vegetables like carrots and beets.
*Soy as an option deducted from article.
Eggs
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:
- tyrosine
- choline
- biotin
- omega-3 fatty acids
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:
- tyrosine
- choline
- biotin
- omega-3 fatty acids
Cheese
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.
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.
Salmon
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
Salmon also has other potential health benefits, including helping to manage cholesterol and lower blood pressure.
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
Salmon also has other potential health benefits, including helping to manage cholesterol and lower blood pressure.
Nuts and seeds
Pick and choose your favorites because all nuts and seeds contain some tryptophan. They’re also good sources of:
- fiber
- various vitamins
- antioxidants
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.
Pick and choose your favorites because all nuts and seeds contain some tryptophan. They’re also good sources of:
- fiber
- various vitamins
- antioxidants
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.
Turkey
Turkey — and any animal meat for that matter — is considered a complete protein, meaning it contains all nine essential amino acids, including tryptophan.
Serotonin and your diet: Does it work?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.
Other ways to boost serotoninFood isn’t the only natural way to improve serotonin levels. These may also help:
- Exercise: A 2024 research review suggests that physical activity may have antidepressant effects.
- Sunshine: Light therapy and natural sunshine are common remedies for seasonal depression. According to a 2019 research review, bright light therapy is associated with increased serotonin levels and mood stabilization.
- Pre- and probiotics: Try a high fiber diet (fiber is a prebiotic) to feed healthy gut bacteria, which may affect serotonin levels through the gut-brain axis. Supplemental probiotics may also be of value.
The takeawayTryptophan-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.
Lindsay ModglinEdited by EraofLight
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My notes:
Turkey — and any animal meat for that matter — is considered a complete protein, meaning it contains all nine essential amino acids, including tryptophan.
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.
Food isn’t the only natural way to improve serotonin levels. These may also help:
- Exercise: A 2024 research review suggests that physical activity may have antidepressant effects.
- Sunshine: Light therapy and natural sunshine are common remedies for seasonal depression. According to a 2019 research review, bright light therapy is associated with increased serotonin levels and mood stabilization.
- Pre- and probiotics: Try a high fiber diet (fiber is a prebiotic) to feed healthy gut bacteria, which may affect serotonin levels through the gut-brain axis. Supplemental probiotics may also be of value.
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.
- https://chamavioleta.blogs.sapo.pt/ ~ Summary of daily posts
- https://purpelligh.blogspot.com/ ~ Inspiration; Insights & Spirituality
- https://violet-rays.blogspot.com/ ~ Natural Health; Healing
- https://violet--flame.blogspot.com/ ~ Geopolitics; Leaks & Whistleblowers*
- https://purple-rays.blogspot.com/ ~ Channeled Messages & Spirituality
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