Just How Effective Is Food in Boosting Serotonin and Combatting Depression?

Serotonin is vital for our mental health. If we don’t have enough of this particular hormone, we may feel depressed, fatigued, anxious, and have trouble sleeping, which can seriously impact our quality of life. Right now, in the US, around 21 million Americans are facing depression; for many, this is associated with low serotonin. Of course, one of the most common methods to increase serotonin is to take a type of antidepressant medication called a selective serotonin reuptake inhibitor (SSRI). For millions, this is undeniably an effective and reliable way to improve mood and manage depression and anxiety.  

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However, medication aside, research also suggests that some lifestyle changes may help improve levels of serotonin. For example, some studies have claimed that spending just 15 minutes outside in nature can boost serotonin production. Exercise also helps—this is because when you work out, your body releases tryptophan, the amino acid essential for serotonin production. 

And another way to encourage the production of serotonin? Making the right food choices. We spoke with Melanie Murphy Richter, MS, RDN to find out exactly why the meals we eat could play a role in brightening our mood.

Can food help with serotonin production?

Serotonin is a hormone that helps our mental health, so you might assume that it’s produced in the brain. But actually, for the most part, this happy chemical starts its life in the gut, which is also, of course, where we digest our food. “About 90 percent of our body’s serotonin is produced in the gut, where it plays a role in digestion, mood regulation, and even immune function,” explains Richter. “This gut-brain connection—through the vagus nerve and microbiome—means that what we eat directly impacts how we feel.” 

Research suggests that when our microbiome is well-nourished, it can more effectively regulate the production of serotonin. Fiber is particularly important for gut health—not only does it help clean out toxins by helping us poop more regularly, but it also feeds the good bacteria in our digestive systems, which encourages a healthy microbiome. Most plant-based whole foods are a source of fiber, but some of the best include oats, whole grains, and cruciferous vegetables. Fermented, probiotic-rich foods, like yogurt and kimchi, can also benefit gut bacteria.

 “Gut bacteria like Lactobacillus and Bifidobacterium help generate serotonin precursors, while inflammation or dysbiosis—an imbalance in gut bacteria—can hinder production,” says Richter. “This means fiber-rich, probiotic, and polyphenol-packed foods, such as fermented foods, berries, and artichokes, can be powerful tools for supporting serotonin levels.”

But gut health aside, certain foods can also help the body make more serotonin by providing it with more tryptophan. Tofu and pumpkin seeds are particularly good plant-based sources of the serotonin-essential amino acid, for example. “But here’s the catch—tryptophan has to cross the blood-brain barrier, and it competes with other amino acids to do so,” says Richter. 

“This is where carbohydrates become key,” she adds. “Eating complex carbs like quinoa, sweet potatoes, and lentils triggers an insulin response that helps shuttle competing amino acids into muscles, leaving tryptophan with a clearer path to the brain.”

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What is the best diet for serotonin production?

Because a range of nutrients are essential for serotonin production—from fiber-rich whole grains to tryptophan-packed tofu to carb-loaded quinoa—a varied, plant-forward diet, like the Mediterranean diet, may help many people manage their mental health. Of course, some will also still require SSRI or therapy support. To figure out the best course of action for you, it’s important to discuss your symptoms with a healthcare provider.

“While no single diet is a magic bullet, a Mediterranean-style or plant-forward diet, rich in whole foods, fiber, healthy fats, and polyphenols, nourishes both the gut and the brain,” says Richter.

She adds: “It’s not just about increasing serotonin, but about creating the right conditions for balance, resilience, and overall mood support. When we eat in a way that honors both our gut health and neurotransmitter production, we don’t just boost serotonin—we create an internal environment where our mood, energy, and well-being can truly thrive.”