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 quite linear. More insulin brings more tryptophan to the brain. The brain then uses the tryptophan to produce 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 in general 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 that 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 resistance and high-intensity training.
3. Too much serotonin can make us feel lethargic, sluggish or sleepy.
Top Strategies for Optimal Serotonin:
• Eat protein with each meal to provide tryptophan for serotonin production.
• Avoid “big insulin” triggers. Stay away from sugar and other junk carbs, like white flour. Don’t combine “high insulin” carbohydrates with saturated fats (such as butter on potatoes or on white bread).
• Manage the insulin/serotonin impact of your meals by eating protein, healthy fats, and vegetables as well. Avoid starches alone.
• Eat healthy starches to avoid sugar cravings. Some examples are lentils, quinoa, squash, sweet potatoes, brown rice, and turnips.