Serotonin, also called 5-hydroxytryptamine (5-HT), is best known for the role it plays in mood and behavior. But did you know that it also affects your sleep, appetite, digestion, and more? Low levels of serotonin can have wide-ranging effects on your mental and physical health.
According to most medical information, around 95% of the body’s serotonin is produced in the gut, while only about 5% is produced in the brain. This means the majority of an adult’s serotonin is located in the gastrointestinal tract.
Key points about serotonin distribution:
- Gut-heavy production: The majority of serotonin is synthesized in the lining of the intestines.
- Brain function: While a smaller percentage is produced in the brain, it plays a crucial role as a neurotransmitter affecting mood and other functions.
Serotonin deficiency may contribute to many psychological (e.g., anxiety, chronic stress, depression, aggressive and impulsive behavior, insomnia, dementia, OCD, PTSD) and physical symptoms (e.g., obesity, diabetes, GI issues, fatigue, osteoporosis).
A diet high in tryptophan may help increase serotonin levels in the body. Tryptophan is an essential amino acid required for serotonin production. A healthy portion of spinach and eggs daily can help with serotonin levels.
I am a big fan of spinach three times a week in my omelets and eggs 4–5 times a week.
Here are a few benefits of spinach as it relates to serotonin:
- Tryptophan: Spinach contains tryptophan, an amino acid that the body converts into serotonin. Serotonin is a natural mood enhancer that can impact sleep, hunger, and stress responses.
- Folate: Spinach is a good source of folate, a B vitamin that can help the brain produce dopamine and serotonin. Folate is sometimes used to treat depression.
- Magnesium: Spinach is rich in magnesium, which can help the body manage stress. Stress can cause magnesium depletion, leading to anxiety and difficulty sleeping.
Other foods that can help with serotonin include:
Salmon, eggs, nuts, bananas, berries, oats, and brown rice.
Read about the 7 food items that help with boosting serotonin.
Looking for recipes to boost your serotonin? Leave me a comment on this post, and I’ll DM you my recipe book!
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