ASK LARA: Serotonin- Effects, sources, and suggestions for a healthy, active lifestyle
Posted September 8th, 2007 at 5:30 PM by Lara Johnson
Section: Nutrition, Healthy Eating, Columns, Ask Lara
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Q. I know that there are specific foods that help serotonin in the brain. What are they? Chocolate is one. Thanks.
~Michelle from Georgia
A. Interesting question. Since I am not a serotonin expert, I turned to some other sources for help in answering this one. Serotonin is defined as:
Serotonin (5-hydroxytryptamine, or 5-HT) is a monoamine neurotransmitter synthesized in serotonergic neurons in the central nervous system (CNS) and enterochromaffin cells in the gastrointestinal tract of animals including humans. Serotonin is also found in many mushrooms and plants, including fruits and vegetables.
Basically, serotonin is a chemical in the CNS that carries signals from one nerve cell to the next (hence, a neurotransmitter), thus allowing the brain to communicate. It is also one type of neurotransmitter that is highly sensitive to what we eat and influential in affecting mood. Other “moody” chemicals are dopamine and norepinephrine (source: the Mood-Food Connection).
Back to that definition:
In the central nervous system, serotonin is believed to play an important role in the regulation of anger, aggression, body temperature, mood, sleep, vomiting, sexuality, and appetite. Low levels of serotonin may be associated with several disorders, namely increase in aggressive and angry behaviors, clinical depression, obsessive-compulsive disorder (OCD), migraine, irritable bowel syndrome, tinnitus, fibromyalgia, bipolar disorder, anxiety disorders, and intense religious experiences.
Although serotonin is found in many mushrooms and plants, fruits and vegetables, as stated, it also occurs in other comforting forms. In the case of chocolate, many people are “addicted” to the feeling of well-being that the tasty treat provides. However, there seems to be more to chocolate than just serotonin. According to Certified Clinical Nutritionist Gay Riley , chocolate contains theobromine, caffeine, phenylethylamine and anandamide, chemicals that are known to affect the brain. Riley says that,
“The combination of sugar (carbohydrate) and saturated fat in chocolate also produce neurotransmitters called serotonin that act as an opiate or sedative in the brain. Kind of like antidepressants. Small amounts of chocolate will produce serotonin however binging on chocolate can cause the serotonin to rise to almost a sedative effect and then crash. This type of effect might cause an addictive response for more chocolate in pursuit of elevating the serotonin.”
It seems that carbohydrate-rich meals can lead to increased serotonin levels. However, be aware that each individual responds differently to foods. While one person may feel temporarily energized after such a meal, another may feel relaxed and drowsy. 
Unfortunately, many foods that have the biggest influence on increased serotonin are not the healthiest choices, namely simple carbohydrates like candy and sweets.
The effects are temporary, however, only lasting an hour or two. Eating complex carbohydrates, such as potatoes or pasta, may increase serotonin, but not to the same extent due to the protein content in these foods (source: Alice).
In terms of specific translation of foods into the effects of serotonin, here are some nutritionist suggestions:
- If you’re having trouble falling asleep, try a small snack of carbohydrate-rich food. Warm milk may work for the psychological comfort, but also because milk contains a moderate amount of carbohydrate in the form of lactose (milk sugar).
- If you tend to have only carbohydrate (i.e., plain bagel) before class, and you often fall asleep during class, try adding some protein by putting some hard cheese (cheddar, American, Swiss, etc.) or peanut butter on the bagel. Or, have a yogurt or cottage cheese instead.
- For those who are active (athletes or exercisers), don’t be fooled by carbohydrate’s relaxing effects. You’ll do best with a diet rich in grains/starches, legumes (dried beans and peas), fruit, and vegetables in order to get carbohydrates for muscle energy. Don’t skimp on protein either, which is necessary for muscle growth and repair. Additionally, include some fat for satiety and healthy skin.
Hope this helped to answer your question. Perhaps some of you have information to add on the subject of serotonin and food. If so, comment on this article to share it with everyone and/or fill out the contact form below to email me directly.
Research sources and for more information: [WebMD], Alice)
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Lara Johnson holds her M.S. in Health and Exercise Science from Wake Forest University, and is a certified Exercise Specialist from the American College of Sports Medicine (ACSM). A clinical researcher and personal trainer, Lara works hard and plays harder, competing in events from the mile to the marathon as a member of the Boston Athletic Association (BAA).
Lara advocates exercise as the best prevention for disease and disability. She enjoys a training plan that focuses on running and that is complemented with speed-work, strength training, sound nutrition, cross training, and injury prevention.
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Tags: caffeine, central nervous system, checmicals, chocolate, CNS, comfort foods, complex carbohydrates, dopamine, enterochromaffin cells, food, monoamine neurotransmitter, mood, neurotransmitter, norepinephrine, serotonergic neurons, serotonin, serotonin foods, serotonin levels, simple carbohydrates, sugar
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