10 Foods That Deplete Serotonin & To Stay Away From
The food on your plate might be a bigger deal than you think. Serotonin, that all-important chemical messenger in your body, plays a massive role in how you feel — calm, focused, and balanced.
However, some foods can throw a wrench in the whole system, making it harder for your body to keep those feel-good vibes steady.
At Daily Dose, we believe wellness shouldn’t be complicated, which is why we’re here to break down the connection between your food and your mood.
What Exactly Is Serotonin?
Serotonin is a neurotransmitter, meaning it helps nerve cells communicate with each other and it plays a major role in how you feel, think, and function. From mood and mental health to energy levels and even digestion, serotonin is kind of a big deal.
Here’s the kicker: serotonin isn’t something you can just eat directly. Instead, your body makes it using tryptophan, an essential amino acid you get from your diet. Once you’ve got enough tryptophan in your system, your body converts it into serotonin, mainly in your gastrointestinal tract — home to most of your serotonin receptors.
The right levels of serotonin can help support feelings of calm, focus, and overall well-being. On the flip side, low levels of serotonin have been linked to mood disorders/affective disorders, symptoms of depression, and even poor sleep. In short, keeping your serotonin production in check is key to feeling like your best self.
What Does Food Have To Do With Serotonin?
Remember when we talked about tryptophan being the starting point for serotonin? Well, here’s where what you eat really matters.
Your body depends on the nutrients you’re feeding it to make all kinds of things happen — and serotonin production is no exception. If you’re not giving it the right tools (aka, the right foods), it can’t do its job as well.
For example, carbs help your brain soak up tryptophan more easily, while omega-3 fatty acids and b vitamins support the nerve cells that keep everything running smoothly. It’s like giving your serotonin-making factory a boost by stocking it with high-quality supplies.
On the other hand, not all foods are helpful. Some disrupt serotonin pathways, so it’s important to focus on foods that nourish your brain and gut… and steer clear of the ones that might work against you.
Which Foods Can Deplete Serotonin Levels?
Ready to meet the foods that can throw your serotonin off balance? While there are a few that can mess with your levels, here are the key ones to watch out for.
1. Processed Foods
Let’s face it, processed foods are everywhere — chips, frozen dinners, sugary cereals. The problem? They’re stripped of nutrients your body needs to make serotonin, like tryptophan and B vitamins.
On top of that, they’re packed with unhealthy fats and artificial ingredients that don’t do your body any favors. If serotonin production had a checklist, processed foods wouldn’t tick a single box. Swap them for real, whole foods whenever you can.
2. Refined Sugars
Sugary treats might be a tasty way to get through an energy slump, but they’re sneaky saboteurs.
Foods with refined sugars, like pastries, candy, and sodas, cause your blood sugar to skyrocket and crash just as quickly. That leaves your serotonin levels scrambling, which can tank your mood and energy.
Next time you’re craving something sweet, reach for fresh fruit or a handful of nuts instead. Your body will appreciate the stability.
3. High-Sodium Foods
Too much salt doesn’t just make you thirsty — it can also mess with your serotonin. High-sodium foods like instant noodles or processed meats can disrupt your nervous system and overall well-being.
Since serotonin is deeply tied to how your body communicates, salty snacks might be doing more harm than you realize. Stick to lightly seasoned options or fresh ingredients to keep your serotonin system steady.
4. Alcohol
While not technically food, alcohol deserves a spot here because of its impact on serotonin. It interferes with your gut health — where much of your serotonin production happens — and can leave you feeling drained. It also messes with your sleep, which is another serotonin-regulating process.
If you’re winding down after a long day, herbal teas or sparkling water with fresh fruit are great alternatives that don’t disrupt your serotonin game.
5. Caffeine
We all love that morning coffee, but too much caffeine can throw your system out of balance. It can interfere with sleep and your circadian rhythm — both key players in serotonin regulation.
If you’re overdoing it, your mood and energy levels can take a hit. Try scaling back by switching to green tea or decaf options. A little less caffeine can mean a lot more balance for your body.
6. Artificial Sweeteners
Some studies suggest that artificial sweeteners can mess with your gut microbiota, which plays a huge role in the production of serotonin.
A disrupted gut can throw your body’s serotonin levels off track, leaving you feeling less-than-great. If you need a little sweetness, go for natural options like honey or pure maple syrup — just keep it in moderation.
7. High-Fat Dairy Products
Creamy cheeses and full-fat dairy can be delicious but may contain unhealthy fats that aren’t great for your gut health. Since your gut is where most of your serotonin is made, these foods can slow down the process.
Instead, try low-fat or plant-based alternatives like almond milk or Greek yogurt. They’ll give you the nutrients without the gut-health drama.
8. Fried Foods
Fried chicken and French fries might hit the spot in the moment, but those trans fats and processed oils can deplete serotonin. They’re tough on your gut and your nervous system, both of which are critical for serotonin synthesis.
For a crunch that doesn’t mess with your mood, try air-fried veggies or roasted chickpeas — just as satisfying and way better for your well-being.
9. Soy Products
Soy-based snacks or fake meats might seem like a healthy choice, but over-processed soy can interfere with your body’s ability to absorb tryptophan. And as you know, tryptophan is essential for serotonin production.
Whole soy options like edamame or minimally processed tofu are better bets if you want to keep things balanced and avoid unnecessary disruptions.
10. Red Meat
Red meat isn’t all bad, but eating too much of it can lead to health conditions with side effects that indirectly influence serotonin.
High-fat cuts can contribute to overall health imbalances, which may impact how your nervous system communicates. It’s all about balance. Pair leaner meats like turkey or chicken with nutrient-rich sides like leafy greens or whole grains to help your body stay on track.
How Can You Support Serotonin Levels?
While plenty of culprits can mess with serotonin, there’s good news: there are just as many ways to help your body support healthy serotonin levels. With a few simple habits, you can give your brain and gut what they need to stay on track.
Here are some tips to help you feel your best.
Start with Serotonin-Friendly Foods
Your body can’t make serotonin without the right building blocks, so load up on foods rich in tryptophan, like salmon, bananas, eggs, and whole grains.
If you’re looking for an easy way to support your body’s serotonin production, try our Daily Doses. Packed with clean, functional ingredients like ginger and other mood-friendly nutrients, they’re a quick and simple addition to your daily routine.
Practice Regular Exercise
Physical activity helps release neurotransmitters like serotonin and dopamine. You don’t have to run a marathon — even a 15-minute walk or some light stretching can help boost serotonin levels.
Take Care of Your Gut
Your gut and serotonin are basically besties. Add probiotics like yogurt, kimchi, or sauerkraut to your meals to keep your gut health in check. Bonus: a happy gut often means better overall well-being.
Catch Some Rays
A little sunlight can go a long way in helping your body make vitamin D, which supports serotonin production. Even just 15 minutes outside can make a difference — or consider a vitamin D supplement if you’re not getting enough.
Stress Less
Stress is a serotonin killer. Take small steps to manage it — try deep breathing, mindfulness, or even just stepping away from your phone for a few minutes. Your nervous system will thank you.
The Bottom Line
When it comes to supporting your body’s serotonin levels, what you eat makes a huge difference. It’s not about perfection — it’s about balance and making choices that work for your well-being. Steering clear of foods that cause serotonin depletion and embracing those that encourage production can help you feel more calm, focused, and in sync with your day-to-day.
At Daily Dose, we know wellness is a journey, not a destination. That’s why our shots are packed with functional, clean ingredients like ginger, B vitamins, and other essentials to support everything from your gut health to your energy levels.
Ready to give your body the support it needs? Grab a Dose and take the first sip toward better health today.
Sources:
Serotonin: What Is It, Function & Levels | Cleveland Clinic
Serotonin in the gut: Blessing or a curse | ScienceDirect
Carbohydrate and sleep: An evaluation of putative mechanisms | PMC
Tryptophan Metabolism: A Link Between the Gut Microbiota and Brain | ScienceDirect