- Eggs. The protein in eggs can significantly boost your blood plasma levels of tryptophan, according to recent research.
- Cheese. Cheese is another great source of tryptophan.
- Salmon, wild
- Nuts and seeds, raw and free from molds
In numerous studies exercise has been shown to increase both serotonin production and release. In particular, aerobic exercises, like running and biking, are the most likely to boost serotonin. Yoga boost serotonin too.
Vitamin B complex to regulate Serotonin synthesis
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Season your food with Turmeric
Turmeric has emerged in recent years as a powerful antidepressant, in many cases equalling or even surpassing the effects of prescription antidepressants. Turns out that turmeric (or curcumin, rather) increases brain serotonin levels in a dose-dependent matter.
So maybe you need curcumin, the isolated polyphenol found in turmeric, to really affect depression. Maybe your chicken tikka masala isn’t replacing your SSRI. But absent outright depression or serotonin-based mood disorders, cooking with turmeric should help regulate normal serotonin levels.
Massage and Sunshine
Vitamin D—which we synthesize from UVB exposure—allows the conversion of tryptophan into serotonin.
Getting a massage boosts serotonin by 28%. ncbi.