Mood Food: What to Eat to Boost Your Serotonin Levels Naturally

Ever had one of those days where you just feel off? Maybe you're anxious, irritable, or low on energy and you can't quite figure out why. The culprit could be something happening in your brain’s chemistry. Specifically with your serotonin levels.

If you don’t know, serotonin is a neurotransmitter that plays a big role in your mood, sleep, appetite, digestion, and even how well you handle stress. And low levels of serotonin are linked to depression, anxiety, trouble sleeping, and even sugar cravings.

But there’s some good news. You can bump your serotonin levels up naturally starting with what’s on your plate.

Serotonin is mostly made in your gut. In fact, about 90% of it lives in your digestive system, not your brain. It helps regulate:

• Mood and emotional balance
• Sleep-wake cycles
• Appetite and digestion
• Memory and learning
• Pain sensitivity

You don’t get serotonin directly from food. But you can eat foods rich in tryptophan, an amino acid your body uses to make serotonin. You also need a healthy gut, enough vitamins and minerals, and sometimes a little help from sunshine or supplements to make the whole system work well.

In all honesty, these aren’t magic fixes, but they do feed your body the building blocks it needs to support a healthier brain and better mood.

Yes, cheese lovers rejoice! Cheese is rich in that tryptophan we just mentioned. It's also high in calcium, which helps regulate the nervous system and supports muscle relaxation.

Best choices: Go for natural cheeses like cheddar, parmesan, or cottage cheese. Cottage cheese in particular is great because it’s high in protein and lower in fat.

Health tip: Pair cheese with a carb (like whole grain toast or fruit). Carbs help your body absorb tryptophan more effectively.

Eggs are mood food boosters because the yolk is packed with:

• Tryptophan
• Vitamin D (which helps trigger serotonin production)
• Choline, which supports brain function

How to enjoy them: Scrambled, poached, hard-boiled; any style works. Bonus: Eggs also keep you full and help stabilize blood sugar, which can also help manage mood swings.

Salmon is rich in omega-3 fatty acids, especially EPA and DHA, which help your brain use serotonin more efficiently. It’s also one of the best natural sources of vitamin D, and low vitamin D has been linked to depression and fatigue.

Other benefits: Salmon is anti-inflammatory, supports heart health, and is high in protein.

Pro tip: Eat fatty fish like salmon, mackerel, or sardines at least twice a week to support your mood and brain health.

Almonds, walnuts, flaxseeds, chia seeds, pumpkin seeds - they’re all serotonin-boosting MVPs. Why?

• They contain tryptophan
• They’re rich in magnesium, which helps regulate serotonin and calm the nervous system
• They deliver healthy fats that support brain structure and function

Snack idea: Try a trail mix with sunflower seeds, walnuts, and dried tart cherries (which also help with sleep). Or stir a spoonful of ground flax into your smoothie.

If you’ve ever felt sleep after gorging on turkey - Hello Thanksgiving - that’s actually tryptophan at work. But in everyday portions, it doesn’t knock you out, it actually supports steady serotonin production.

Other benefits: Turkey is lean, high in protein, and a good source of zinc and vitamin B6, both of which help convert tryptophan into serotonin.

Try this: Make a turkey wrap with leafy greens and whole grain bread for a mood-friendly lunch.

Tofu (and other soy-based foods like tempeh or edamame) is a great plant-based source of protein and tryptophan. It’s also rich in iron, calcium, and magnesium, which are all key players in a balanced mood.

Why it’s great: If you're vegetarian or vegan, tofu gives you many of the same serotonin-building tools that meat or fish would.

Cook tip: Marinate tofu with ginger and garlic, then pan-sear and serve with quinoa or brown rice for a complete, serotonin-friendly meal.

Food is always the foundation, but sometimes your body needs an extra nudge - especially if you’re under a lot of stress, not sleeping well, or have a history of low mood. Here are some supplements that can help:

This is a direct precursor to serotonin. Your body converts 5-HTP into serotonin without needing tryptophan first.

• May help improve mood, sleep, and reduce anxiety
• Best taken in pill form before bed
• Can interact with medications (especially antidepressants) so check with a doctor first

As we’ve said, low vitamin D = low serotonin, it’s as simple as that. Many people are deficient, especially in winter or if you spend most of your time indoors.

• Available in pill, capsule, or liquid form
• Aim for 1,000-2,000 IU per day, or more if blood tests show a deficiency

This mineral helps convert tryptophan to serotonin and calms the nervous system.

• Powder or pill form works, so look for magnesium glycinate or magnesium citrate
• Can help with sleep, anxiety, and muscle tension

EPA and DHA (from fish oil) support brain health and serotonin activity.

• Choose high-quality fish oil or algae-based omega-3 for vegetarians
• Look for at least 500-1,000 mg of combined EPA/DHA per day

Remember how most of your serotonin is made in the gut? Well, a healthy gut microbiome supports this process.

• Choose a probiotic with multiple strains (Lactobacillus, Bifidobacterium, etc.)
• Can help with digestion, mood, and even skin health

You don’t need to overhaul your entire diet overnight to feel better. Just adding more serotonin- supporting foods (like eggs for breakfast, a handful of seeds, or a salmon dinner a couple times a week) can go a long way.

And for supplements:

• Best for sleep and stress: Magnesium, 5-HTP
• Best for mood and energy: Vitamin D, omega-3
• Best for gut-brain health: Probiotics

Boosting serotonin isn’t about chasing a “perfect” mood, it’s about supporting your brain and body with what they need to function well. Because when you eat well, sleep enough, move your body, and manage stress, your serotonin system starts to work with you, not against you.