Serotonin supplements
I have recently read a number of articles about serotonin, the brain chemical involved in a number of behavioural patterns including feelings of being in love. Is it known if any particular foods or supplements help with the production of this chemical in the brain?
I studied biochemistry at University and so I find the whole idea of psychonutrition and using food to alter the brain fascinating. It certainly does exist as an area of research, but remains a subject that divides not just orthodox and alternative health practitioners but nutritional experts too.
Scientists have now identified some 40 brain chemicals or neurotransmitters and serotonin, as you say, is one of these. It is linked with sleep patterns, mood and perceptions. Too little may cause sleeplessness and depression. Too much has been linked with premature ageing, psychosis and aggression.
The brain makes serotonin from a common amino acid called tryptophan which can be found in foods such as spinach, cauliflower, broccoli, cottage cheese, fennel, fish, sweet potatoes, turkey, soybeans, chicken and watercress. To enhance the transport of tryptophan across the blood-brain barrier, which only allows oxygen, glucose and a few selected nutrients to pass through, you need to step up your intake of carbohydrates. These cause the pancreas to make more insulin - which in turn, gets rid of other amino acids which would otherwise compete with tryptophan to reach the brain. Too much tryptophan can depress the male sex drive.
The chemical linked with the “high” of being in love is called phenylethylalanine. Once the passion starts to fade, the brain stops its output of this chemical which is derived from phenylalanine - an amino acid found in many common foods including, of course, chocolate which explains why the lovelorn will reach for the Black Magic. Other foods that are rich natural sources of phenylalanine include almonds, apples, carrots, chicken, peanuts, pineapple, eggs, tomatoes, beetroot, herring and milk.
Tryptophan then, is needed to make serotonin and this is what you can buy in supplements where it is called 5-hydroxy-tryptohan or 5-HTP. Serotone, made by Higher Nature, is also rich in the anti-stress and oxygen-to-brain boosting B vitamins, especially B6, so this is the one I recommend. 30 capsules, which contain 100mg of tryptophan each, cost £13.50.