Serotonin: This Is Why You Need More of This Calming Brain Transmitter
Medically Reviewed by Dr. Parris Kidd

Your brain makes this naturally soothing chemical messenger called serotonin from a time before you born and continues throughout your lifetime. It plays many roles in the brain’s biochemistry – and it’s intimately involved in enhancing deep sleep, maintaining a healthy mood and self-confidence, even supporting a healthy appetite and social engagement.

Produced by the body, this “get happy” chemical also enables the nervous system and your brain cells to communicate back-and-forth.

Here’s How Serotonin Can Help Boost Your Mood and Curb Cravings

People who struggle with low mood often have very low levels of serotonin. Yet, serotonin can be increased in the brain (and body) by eating the proper foods and/or supplementing your diet.

Interestingly, certain nutrients may help metabolize and utilize serotonin more efficiently. Some of these nutrients include magnesium, zinc, fish oil, vitamins C and B6.

Some studies suggest that women produce 52 percent less serotonin than men.¹ Levels seem to fluctuate with menstrual cycles, which may explain why women are more prone to mood issues.

Too little serotonin may affect mood,² while too much serotonin can actually become toxic, according to studies by the National Institutes of Health.

The greatest risk of having too much serotonin often occurs when people mix over-the-counter supplements with antidepressants or other prescriptions drugs.³

Always ask your doctor about supplementing, especially if you have a serious condition and take medication every day.

Can You Have Too Much of a Good Thing?

Yes, you can ingest too much serotonin, although the opposite is much more common. Symptoms of too much serotonin include:

• Confusion
• Tremors
• Dilated pupils
• Heavy sweating
• Changes in blood pressure
• Restlessness and sleep issues

The good news is that healthy lifestyle habits – such as daily exercise, consuming “smart” carbohydrates in moderation, and taking supplements – can work together to create a positive mood, which can be the foundation of a happier and more satisfying life!

Feeling blue is often accompanied by increased appetite. Balancing your serotonin levels may help minimize that emotional overeating. Plus, supplements can potentially help control your appetite and promote feelings of calm.

Certain Foods Naturally Contain Serotonin

Eating foods high in tryptophan (the amino acid that helps manufacture serotonin) may include healthy servings of carbohydrates and some lean proteins.

Your best chance at staying calm and composed is with a serotonin boost, but if you don’t take supplements, at least eat frequent servings of healthy carbohydrates – like oatmeal or whole-grains – along with lean protein sources, such as eggs, poultry, and fatty fish like salmon.

If you regularly need to calm yourself down, eat better and improve mental focus and mood, try these good mood boosters.

At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.

*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.

References:

1. Nishizawa, S., Benkelfat, C., Young, S. N., Leyton, M., Mzengeza, S., De Montigny, C., Blier, P., & Diksic, M. (1997). Differences between males and females in rates of serotonin synthesis in human brain. Proceedings of the National Academy of Sciences, 94(10), 5308-5313. https://doi.org/10.1073/pnas.94.10.5308
2. Namkung, J., Kim, H., & Park, S. (2015). Peripheral serotonin: A new player in systemic energy homeostasis. Molecules and Cells, 38(12), 1023–1028. https://doi.org/10.14348/molcells.2015.0258
3. Mayo Clinic Staff. (2023, October 5). Serotonin syndrome: Symptoms & causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/serotonin-syndrome/symptoms-causes/syc-20354758

Meet Our Expert

Dr. Parris Kidd

Dr. Parris Kidd, Ph.D., is a pioneering authority in nutritional medicine with a background in zoology and cellular biology from UC Berkeley. His work includes influential research on brain nutrients like PS and GPC, award-winning supplement formulations, and extensive publications. Formerly Chief Science Officer at leading supplement companies, Dr. Kidd is widely respected for his contributions to nutritional science and his commitment to integrity.