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Foods rich in tryptophan may boost the production of serotonin in the brain. These foods include eggs, some cheeses, and turkey.

Serotonin is a natural neurotransmitter (brain messenger) and hormone associated with mood regulation. Doctors consider serotonin levels to be a key factor in overall mental health.

Low levels of serotonin are linked to depression, anxiety, insomnia, and other mental health conditions. While some people may require medication to regulate serotonin levels, some foods may help boost its production in the body.

If you’re taking medication for anxiety and depression, ask a healthcare professional about increasing your intake of serotonin-boosting foods. High levels of serotonin may pose health risks.

Foods and supplements can be good sources of tryptophan, an essential amino acid your body needs but can’t produce. Serotonin is synthesized (made) from tryptophan.

Here are six foods high in tryptophan and may help regulate serotonin levels.

Eggs

The protein in eggs can significantly boost your blood plasma levels of tryptophan, according to older research. Just make sure you don’t leave out the yolks, which are rich in this amino acid, along with:

Cheese

Cheese is another excellent source of tryptophan. A yummy favorite you could make is mac and cheese, which combines cheddar cheese with eggs and milk — also good sources of tryptophan.

Tofu

Soy products are rich sources of tryptophan. You can substitute tofu for pretty much any protein, making it an excellent source of tryptophan for vegetarians and vegans.

Some tofu is calcium-set, meaning that the manufacturer has added calcium, providing a great calcium boost for your bones.

Salmon

It’s hard to go wrong with salmon. You may want to combine it with eggs and milk to make a frittata that is extra high in tryptophan.

Salmon also has other potential health benefits, like helping balance cholesterol, lowering blood pressure, and being a good source of omega-3 fatty acids.

Nuts and seeds

Pick and choose your favorites because all nuts and seeds contain tryptophan.

Research also shows that eating a moderate amount of nuts regularly also lowers the risk of heart disease by improving the lipid and apolipoprotein profile.

Nuts and seeds are also good sources of fiber, vitamins, and antioxidants.

Turkey

There’s a reason why a Thanksgiving meal is usually followed by a nap on the couch — among other things, turkey is stuffed with tryptophan.

Tryptophan boosts serotonin, which in turn promotes a sense of calmness and may also help with sleep regulation.

Tryptophan isn’t a magical formula for boosting serotonin levels or suddenly improving mood. Mood and sleep regulation have many factors at play, and not every individual needs the same things. However, tryptophan-rich foods can help, especially if you combine them with carbohydrates.

Carbohydrates cause the body to release more insulin, facilitating amino acid absorption and leaving tryptophan in the blood for longer. Mixing high tryptophan foods with carbs may give you a temporary serotonin boost.

But this may not be enough to regulate your mood, especially if you have a chronic condition like depression.

Food and supplements aren’t the only ways to regulate serotonin levels. These may also help:

  • Exercise: A 2017 research review shows that regular physical activity may mimic antidepressant effects.
  • Sunshine: Light therapy and natural sunshine are common remedies for seasonal depression. Research shows a clear relationship between exposure to bright light and serotonin levels. To get better sleep or to boost your mood, try to work in a daily lunchtime walk outside.
  • Gut bacteria: Try a high fiber diet to fuel healthy gut bacteria, which may affect serotonin levels through the gut-brain axis. Supplemental probiotics may also be of value.

Below are some of the most frequently asked questions about serotonin and food.

What foods help boost serotonin the most?

Eggs, salmon, cheese, tofu, nuts and seeds, and turkey are among the highest sources of tryptophan, essential for serotonin production.

Can eating foods high in tryptophan make a difference in my mood?

Eating foods high in tryptophan may affect serotonin levels. Try pairing them with healthy carbohydrates to increase absorption.

Should I take tryptophan supplements?

If you’re considering taking tryptophan supplements, it’s best to consult a healthcare professional first. Supplements may have side effects and should be taken with caution.

Also, some people may be at risk for serotonin syndrome, a life threatening condition, and should not increase their intake of tryptophan.

What natural alternatives are there for improving mood?

Regular physical activity, light therapy or daily natural sunshine, probiotics, and limiting alcohol may help boost your mood.

Working with a mental health professional may also help if you feel your efforts aren’t working and you still feel low or anxious most of the time.

Tryptophan-rich foods paired with healthy carbohydrates may help boost serotonin production. However, many factors are involved in serotonin levels and mood regulation.

Consider talking with a healthcare professional if you need help with sleep or mood regulation.