What Is Serotonin?

Serotonin is a hormone that is found naturally in the human brain; it is also found in the digestive tract and platelets of some animals, including human beings. It is also found in a variety of plant sources, including vegetables, fruits, and even mushrooms. Categorized as a neurotransmitter, it is important in transmitting nerve impulses. It is also described as a vasoconstrictor, which is a substance that can cause narrowing of the blood vessels. The amino acid tryptophan is credited with producing serotonin in the body.

Serotonin can be considered a "happy" hormone, as it greatly influences an overall sense of well-being. It also helps to regulate moods, temper anxiety, and relieve depression. It is also credited with being a natural sleep aid. It even plays an important role in regulating such things as aggression, appetite, and sexuality. It also helps with regulating body temperature and metabolism and plays a role in the stimulation of vomiting.

Since serotonin is so important in regulating moods and feelings of well-being, it is often targeted in drugs that are used to affect the mood, such as antidepressants. A class of medications called monoamine oxidase inhibitors (MAOIs), such as Marplan and Nardil, works to prevent the breaking down of neurotransmitters, allowing them to increase in the brain and relieve depression. Unfortunately, these drugs have many serious side effects, and they tend to react dangerously with some other types of medication.

Selective serotonin re-uptake inhibitors (SSRIs), such as Celexa, Zoloft, Lexapro, and Prozac, are also used to fight depression, yet they have fewer side effects, and they tend to react better than other medications. Not all antidepressants work to increase serotonin in the brain, however. Some, like tricyclic antidepressants, such as Elavil, actually work against neurotransmitter reuptake.

A link between food and serotonin?

Just what is the link between food and serotonin, and can a change in your diet make a difference?

Serotonin is a neurotransmitter, which has gotten a lot of attention in the last few years. The reason is that low serotonin levels have been linked to depression, lack of concentration, obesity, sleeplessness, and, of course, migraine.

But the food and serotonin link is more complicated than just eating foods containing serotonin. Your body doesn't get serotonin from foods, but makes serotonin from tryptophan. Tryptophan is an amino acid which is essential for the body to get. It is the precursor to more than one neurotransmitter.

You may be able to increase levels of tryptophan by eating foods like breads, pastas, candy ... but wait! That's no good. It may temporarily help if you're depressed (or it may not!), but it's not going to really help anything in the long run.

Is there another way?

Yes, there are a couple other ways. You can find the food and serotonin link in items that are somewhat healthier. Try turkey, black eyed-peas, black and English walnuts, almonds, sesame or pumpkin seeds, and cheddar, gruyere or swiss cheese. Also helping to a lesser extent are whole grains, rice, and other dairy products (grandma was right – drink a glass of warm milk before bed!).

Examples of food with tryptophan:
wheat germ - 0.4g/1cup
granola - 0.2g/1cup
cottage cheese - 0.4g/1cup
egg - 0.1g/1
duck - 0.4g/quarter lb
turkey - 0.37g/quarter cup
chicken - 0.28g/quarter cup

* list from The Healing Nutrients Within by Dr Eric R Braverman.