How Protein Affects Serotonin and Mental Health

SEROTONIN:
The Mood Soother

Perhaps the best-known neurotransmitter thanks to its powerful effect on mood, serotonin plays a role in digestion, bone health, libido, and pain regulation. It also soothes negative emotions, boosts stress resilience, and helps regulate circadian rhythms.

If you feel anxious or overwhelmed, or struggle to sleep, your serotonin levels may be running low. Serotonin is built from tryptophan, an amino acid you can get from foods like turkey, dairy, and nuts. Still, a focus on these foods in isolation doesn’t ensure good absorption of tryptophan, because tryptophan has to compete with other amino acids to cross the blood-brain barrier.

During periods of high anxiety, try consuming slightly less protein — while still ensuring that it’s high quality. Replace that protein with healthy fats and complex carbs, ideally from vegetables, beans, and whole grains. Eating carbs helps tryptophan find its way into the production line for your brain to make serotonin, while the fiber in complex carbs helps regulate your blood sugar.