Serotonin is a neurotransmitter that helps your brain communicate with your body. Low serotonin levels are associated with mood problems like anxiety and depression. On the other hand, too much serotonin causes nausea and diarrhea.
Your body creates serotonin from the tryptophan you get from food. (The first step is for the body to convert tryptophan to 5-HTP [5-hydroxytryptophan], which is then converted to serotonin.) Thus, the more tryptophan you eat, the more serotonin your brain will create. Serotonin itself won’t cross the blood-brain barrier, so taking serotonin itself, such as in a supplement, doesn’t help.
Foods that provide tryptophan (and thereby stimulate production of 5-HTP) include white-meat turkey, ground beef, cottage cheese, chicken thighs, pumpkin seeds, milk, and almonds. You may remember from Thanksgiving that too much tryptophan from the turkey will make you tired, so as with everything, moderation is key. You can also stimulate production of serotonin in your brain by breathing deeply and by getting a massage.