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Discovered 32 years ago, serotonin has been found to be the most diverse physiological substance in the body. Serotonin has numerous functions, including appetite control, sleep, memory and learning, temperature regulation, mood, behavior, cardiovascular function, muscle contraction, endocrine regulation, and depression. The affect of this chemical is amazing, considering that humans have only about one 5 to 10 mg of serotonin in their bodies.

Serotonin taken orally does not pass into the serotonergic pathways of the central nervous system because it does not cross the blood-brain barrier.

In the natural world, serotonin exist in fruits such as pineapples, bananas, plums and nuts.
Increasing Serotonin Levels Naturally.  Increasing the levels of serotonin in the body can do all of the following:
• raise the pain threshold and decrease our sensitivity to pain
• make it easier to fall asleep
• increase our mental alertness
• decrease food intake
• give a sense of well-being

Serotonin levels can be altered through consumption of food, vitamins, sunlight or through exercise.

Tryptophan is synthesized into serotonin, so eating adequate amounts of protein is important to serotonin production. Eating turkey is a sure way to raise serotonin levels.

Carbohydrates are also important for serotonin production, since they will trigger the release of insulin into the blood stream. Insulin clears all the amino acids from the blood, except tryptophan. When competing amino acids are out of the way, tryptophan can flood the brain, where it’s converted to serotonin. Healthy carbohydrate-rich foods include whole-grain breads and crackers, whole-grain pasta, rice, cereal and fruit.
CHOCOLATE is also known to elevate serotonin levels. Believe it or not, candy and sweets, which are simple carbohydrates, have the greatest impact, but the effect will only last 1 – 2 hours.

Vitamins

Folic acid, B vitamins and Vitamin C all play a role in serotonin production. Most all of the vitamins are used in some way in neurotransmitter production. Individuals with chronic mental illness tend to have vitamin deficiencies.

Exercise

The most effective way to raise serotonin levels naturally is with vigorous exercise. Studies have shown that serotonin levels are raised with increased activity and the production of serotonin is increased for some days after the activity. Serotonin also plays a part in the “runner’s high”.
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