Our food doesn't just provide us with energy and essential nutrients. It can also make us happier. That's because there are certain foods that can boost the body's production of serotonin—the "happiness hormone." We’ll highlight the best mood-boosting foods and explain which nutrients can positively influence a well-functioning nervous system.
Serotonin: The “happiness hormone” with a wide range of functions
Serotonin is a signaling substance—more specifically, a neurotransmitter. It plays a role in many functions and processes in the body. The transmission of information in our nervous system is one of serotonin’s most important functions. In addition, this neurotransmitter plays a key role in regulating our mood. Serotonin promotes calmness and serenity. For this reason, it is also known as the “happiness hormone.”
Furthermore, serotonin plays a role in regulating body temperature, the sleep-wake cycle, and feelings of appetite and satiety, among other things. This neurotransmitter is also involved in blood clotting and memory function.
The body needs L-tryptophan to produce serotonin
There are foods that contain serotonin. For example, kiwis, pineapples, plums, tomatoes, and bananas. These fruits are therefore often considered “happy foods.” But there’s a problem: the serotonin from these foods doesn’t reach the brain. The so-called blood-brain barrier acts like a bouncer that serotonin can’t get past.
But there is a loophole. In order for our brain to produce serotonin, it needs the amino acid L-tryptophan. When bound to insulin, the amino acid gets past the “bouncers” of the blood-brain barrier. With the help of vitamin B6, niacin, and magnesium, our brain then first converts L-tryptophan into a precursor to serotonin (5-hydroxytryptophan), from which the “happiness hormone” is ultimately produced.¹ This is where mood-boosting foods come into play. They contain the amino acid L-tryptophan (commonly referred to simply as tryptophan).
Foods High in Tryptophan
The amino acid tryptophan is one of the essential amino acids. This means that our bodies cannot produce it on their own, so we must obtain it through our diet. Food groups rich in tryptophan primarily include those high in protein:
- Cheese
- Meat / Fish
- Legumes
- Nuts
- Whole-grain products
- Eggs
Good to know: The recommended daily intake of this amino acid for adults is 4–5 mg of tryptophan per kilogram of body weight.³
Carbohydrates promote serotonin production
In order for the amino acid tryptophan to cross the blood-brain barrier, it needs a transport molecule: insulin. Our bodies produce insulin primarily when we eat carbohydrates—such as rice, pasta, potatoes, and bread. The ideal “happiness meal” therefore consists not only of tryptophan-rich foods but also always includes a certain amount of carbohydrates.
Ideally, these should be so-called complex carbohydrates, which are found primarily in whole-grain products. Unlike simple carbohydrates (sugar, white flour products), they contain more nutrients and dietary fiber and are also a source of tryptophan.
Other Important Nutrients for the Nervous System
The transmission of information within the nervous system is a vital process in which serotonin plays a key role. Certain nutrients can help support a healthy nervous system.
Curcumin
Curcumin can promote nerve regeneration.⁴ This active ingredient is naturally found in turmeric root. Curcumin is also present in turmeric spice blends, though on average only about five percent.
Coenzyme Q10
Coenzyme Q10 has an antioxidant effect and plays a role in supplying energy to the body’s cells—including nerve cells⁵. We can obtain Q10 in certain amounts from foods such as poultry, liver, fish, eggs, and butter.
L-Carnitine
L-carnitine plays a crucial role in energy balance and energy metabolism⁶. Nerve cells, in particular, require a lot of energy, which is why an adequate supply of L-carnitine can be beneficial for the nervous system. L-carnitine is also found primarily in animal-based foods such as meat, cheese, and milk.
These factors can make it difficult to obtain essential nutrients
Ideally, we should be able to obtain all the essential nutrients for the nervous system in sufficient quantities through our diet. Theoretically, this is possible. However, there are several factors that can make this difficult in practice.
- Coenzyme Q10 and L-carnitine, for example, are found in significant amounts only in animal-based foods. However, as part of a healthy, balanced diet, we should not consume these in excessive amounts. Vegans avoid them entirely, while vegetarians do so to a limited extent.
- Certain medications or medical conditions can also negatively impact nutrient intake. Impaired kidney function, for example, can lead to increased excretion of L-carnitine in the urine.⁷
- Statins (cholesterol-lowering drugs), on the other hand, can negatively affect CoQ10 production⁸.
- To benefit from the health effects of curcumin, one would have to consume unrealistically large amounts of turmeric.
Those who want to specifically support their nervous system can turn to dietary supplements that contain the essential nutrients curcumin, coenzyme Q10, and L-carnitine.
Our Conclusion on “Happiness Foods”
Serotonin is an important neurotransmitter that ensures information is transmitted from one nerve cell to another. This neurotransmitter also influences our mood and is therefore known as the “happiness hormone.” With the right diet, we can support the body’s own production of serotonin—specifically through foods rich in L-tryptophan.
The amino acid L-tryptophan is converted into serotonin in the brain. By the way: There are also foods that contain serotonin. However, we don’t benefit from this serotonin because it doesn’t reach the brain. The so-called blood-brain barrier is an insurmountable barrier for the “happiness hormone.” It must be produced directly in the brain.
To further support the nervous system, there are other essential nutrients that can benefit us. Curcumin can promote nerve regeneration, and coenzyme Q10 and L-carnitine play a role in supplying energy to nerve cells.
Foods High in Tryptophan
Content per 100 g, Source 2
Sources
- 1) Serotonin
- 2) Tryptophan – Foods
- 3) Health Assessment of Amino Acids
- 4) Curcumin and Nerve Regeneration
- 5) Coenzyme Q10
- 6) L-carnitine
- 7) L-Carnitine and Kidney Function
- 8) Statins and Q10 Production
Kea Blum
I’m a freelance journalist and editor from Hamburg. I’m joined by my Australian Shepherd, Maja, and my husband. After completing my degree in human nutrition and a PR and editorial internship, I started my own business. For more than four years, I’ve been working with clients in the fields of nutrition and health. I still find it fascinating how much what we eat can affect our health. And I love sharing this knowledge with others through my work.
