Mental Health: Serotonin | Well-Being

Understanding Serotonin: Its Effects on Mental Health, Mood, and Appetite

Serotonin is a complex neurochemical with several important functions. Below are just a few of them.

What Do We Need to Make Serotonin?

We need protein for the amino acid tryptophan it contains, and carbohydrates to trigger insulin, which helps transport tryptophan to the brain.

Serotonin production is straightforward: insulin brings more tryptophan to the brain, which uses it to make serotonin. More tryptophan means more serotonin.

How is Serotonin Good? 3 Examples

• Serotonin is the precursor of melatonin, the "sleep hormone," an important anti-inflammatory that aids recovery from exercise.
• It helps control appetite by making us feel full, especially with carbohydrates.
• Serotonin reduces sugar cravings, making it easier to manage diet.

How Can Serotonin Be Bad? 3 Examples

• High serotonin can increase blood pressure by causing vasoconstriction, especially when paired with high-carb diets.
• It can cause premature fatigue during endurance or high-intensity training.
• Too much serotonin can make you feel sleepy or lethargic.

Best Strategies for Optimal Serotonin Levels

• Eat protein with each meal to provide tryptophan for serotonin production.
• Avoid large insulin triggers like sugar and refined carbs. Avoid combining large insulin spikes with saturated fats (e.g., butter on white bread).
• Balance meals with protein, healthy fats, and vegetables to manage insulin and serotonin levels.
• Consume healthy carbs like lentils, quinoa, sweet potatoes, and brown rice to curb sugar cravings.

Serotonin plays a key role in regulating mood, exercise performance, appetite, blood pressure, and sleep. Learn how simple lifestyle changes can improve your health and promote food freedom.