Serotonin is a complex neurochemical that has several functions. Below are just a few of these.
What do we need to produce serotonin?
We need protein because of the amino acid tryptophan it contains. And we need carbohydrates to activate insulin, which helps transport tryptophan to the brain.
Serotonin production is fairly linear. More insulin brings more tryptophan to the brain. The brain then uses tryptophan to make serotonin. More tryptophan means more serotonin.
How is serotonin good? 3 examples
1. Serotonin is the precursor to melatonin, the “sleep hormone.” Melatonin is a powerful anti-inflammatory that helps with athletic recovery and more.
2. Serotonin helps us control our appetite by making us feel like we’ve eaten enough, both generally and specifically around carbohydrates. If you eat a high-carb lunch, for example, you’ll probably want fewer carbs at dinner.
3. Serotonin helps prevent or eliminate cravings, especially for sugar.
How bad is serotonin? 3 examples
1. High serotonin can raise blood pressure (BP) by causing vasoconstriction. Everyone says high blood pressure is caused by salt, but carbohydrates that promote high insulin can increase serotonin production and worsen vasoconstriction. That means higher blood pressure.
2. Serotonin can make us want to stop exercising sooner because it causes fatigue. This serotonin/fatigue connection holds true for both endurance and high-intensity training.
3. Too much serotonin can make us feel lethargic, lazy, or sleepy.
Best Strategies for Optimal Serotonin:
• Eat protein with every meal to provide tryptophan for serotonin production.
• Avoid “big insulin” triggers. Stay away from sugar and other junk carbohydrates, like white flour. Don’t combine “high insulin” carbs with saturated fats (such as butter on potatoes or white bread).
• Manage the impact of insulin/serotonin in your meals by eating protein, healthy fats, and vegetables, too. Avoid starches alone.
• Eat healthy starches to avoid sugar cravings. Some examples are lentils, quinoa, squash, sweet potatoes, brown rice, and turnips.
