How to Boost your Serotonin Naturally

How to Boost Your Serotonin Naturally

Welcome to the Restorative Longevity Podcast, where we share how to increase your quality of life while also increasing your longevity. Yes, you heard that right—aging doesn’t have to mean declining health. We’re here to help you thrive, not just survive.

Now, let’s welcome your host, Jimmy Yen, also known as the Acu Sensei! Jimmy is a licensed acupuncturist, herbalist, nutritionist, and restorative longevity expert dedicated to guiding you toward vibrant health and lasting wellness.

The Truth About Serotonin & Mood

Today’s topic is how to boost your serotonin naturally—a perfect conversation, especially after Thanksgiving when people believe that turkey makes them sleepy because of tryptophan. I’m going to debunk that myth today.

👉 What is serotonin?
Serotonin is a neurotransmitter—a chemical messenger that helps nerve cells communicate. It is best known for:
✅ Regulating mood (happiness and emotional stability)
✅ Improving sleep (helps set the body’s sleep-wake cycle)
✅ Controlling appetite (affects cravings and digestion)
✅ Supporting memory and brain function

But here’s what many don’t know: Serotonin plays a huge role in cognitive function and even helps prevent dementia. If you have a family history of dementia, or you’re noticing brain fog or memory loss, optimizing serotonin naturally is crucial.

How Is Serotonin Produced?

Serotonin is made from tryptophan, an essential amino acid.
🚨 Essential means your body CANNOT make it—you must get it from food.

When you eat foods rich in tryptophan, your body converts it into 5-HTP (5-hydroxytryptophan), which then gets turned into serotonin.

So the real question is: How do we get more tryptophan into our bodies?

Myth: Turkey Boosts Serotonin 🦃

Many believe that eating Thanksgiving turkey makes you sleepy because of tryptophan. This is FALSE.

✔ Truth: Turkey does contain tryptophan, but it’s a very small amount—so little that it doesn’t even show up on tryptophan ranking charts.
❌ The real reason you feel sleepy after Thanksgiving dinner? Overeating carbs like mashed potatoes, stuffing, bread, and sugary desserts causes an insulin spike, making you drowsy.

Best Foods for Boosting Serotonin

If you want more serotonin, focus on foods high in tryptophan.

The Best Sources of Tryptophan:

🌱 Plant-Based Powerhouses:

✔ Chia Seeds – The absolute best source! (200+ mg of tryptophan per 2 tbsp)
✔ Pumpkin Seeds – 121 mg per ounce
✔ Sesame Seeds – 189 mg per ounce
✔ Seaweed (Spirulina) – 260 mg per ounce (Great for sushi lovers!)
✔ Soybeans (Edamame) – 236 mg per cup

🐟 Animal-Based Sources:

✔ Whole Goat’s Milk – 732 mg per quart
✔ Organic, Full-Fat Plain Yogurt (No sugar!) – 49 mg per cup
✔ Wild-Caught Fish (Salmon, Sardines, Mackerel) – High in tryptophan and Omega-3s
✔ Eggs – Contain tryptophan and B vitamins, which aid serotonin production

🚨 Notice something? The top foods are plant-based, not animal-based!

Why Animal Protein Isn’t the Best Choice for Serotonin

🚫 Here’s the problem with relying on animal protein for serotonin:
✔ Only 10% of tryptophan from animal sources actually gets converted into serotonin.
✔ Animal proteins contain other amino acids that compete with tryptophan for absorption—so it gets used LAST.
✔ High animal protein intake is linked to inflammation, kidney stress, and chronic diseases.

🔥 Want an example from nature?

• The strongest, largest animals with the most endurance—elephants, giraffes, gazelles—are plant eaters.
• The sleepiest animals—lions and tigers—eat meat exclusively.
  👉 If you want energy, endurance, and mental clarity, go for plant-based sources!

The Best Way to Absorb Tryptophan

Eating high-tryptophan foods is only HALF the solution.
Your body also needs certain vitamins and minerals to convert tryptophan into serotonin.

Nutrients that Help Convert Tryptophan to Serotonin:

✅ Vitamin B6 – Found in bananas, avocados, and sunflower seeds
✅ Magnesium – Found in dark leafy greens, nuts, and seeds
✅ Omega-3s – Found in chia seeds, flaxseeds, and fish

Supplementing Serotonin: Is 5-HTP the Answer?

Many holistic practitioners recommend 5-HTP supplements to boost serotonin.
✔ Yes, it works—but only temporarily.
🚨 No supplement will permanently fix low serotonin levels!

🛑 Why? Supplements don’t restore the body’s ability to produce serotonin naturally. If you stop taking 5-HTP, your symptoms will return.

The best way to support serotonin is through DIET & LIFESTYLE.

Serotonin Killers: What to Avoid 🚫

To keep serotonin levels high, avoid these serotonin-depleting habits:

🚫 Processed Foods & Sugar – Spikes insulin and depletes neurotransmitters
🚫 Excess Alcohol – Lowers serotonin production
🚫 Caffeine Overload – Temporarily boosts energy but depletes serotonin long-term
🚫 Chronic Stress – Cortisol (stress hormone) blocks serotonin production
🚫 Sedentary Lifestyle – Lack of movement reduces serotonin release

The Blueprint for Boosting Serotonin Naturally

Here’s a simple daily strategy to keep serotonin levels high:

✔ Eat chia seeds or seaweed daily (Best plant-based tryptophan sources!)
✔ Include Vitamin B6, Magnesium, and Omega-3s to help conversion
✔ Exercise daily (Boosts serotonin naturally!)
✔ Get morning sunlight (Sunlight stimulates serotonin production)
✔ Manage stress (Meditation, acupuncture, and relaxation help)

Final Thought: Take Control of Your Brain Health

🚨 Your mood, energy, and brain function are in YOUR hands.

📢 No pill or supplement will fix serotonin levels permanently. The answer is simple: What you eat and how you live determines your serotonin levels.

🔥 Want to feel happier, sharper, and more energized?
👉 Eat more chia seeds, pumpkin seeds, and seaweed.
👉 Ditch the processed foods and excess animal protein.
👉 Move daily, get sunlight, and manage stress naturally.

This Week’s Action Step

1️⃣ Add 2 tablespoons of chia seeds to your diet daily.
2️⃣ Eat more seaweed (like nori sheets or spirulina).
3️⃣ Cut back on sugar and processed carbs to prevent serotonin crashes.