7 Foods That Stimulate The Release Of Serotonin And Dopamine

Published on: 20/12/2021 | Last Updated: 29/04/2022
7 Foods That Stimulate The Release Of Serotonin And Dopamine

Foods that stimulate the release of serotonin and dopamine essentially improve the functioning of our brain.

Foods that stimulate the release of serotonin and dopamine essentially improve the functioning of our brain. They have the power to relieve mild depression and help us feel better when we are sad. These two neurotransmitters balance blood pressure, help us sleep better, give us the energy we need for the day.

We have all come across articles about foods that will magically make our depression disappear. Be careful with such statements, as the truth is much more complex.

We have four natural chemicals in our body that we can call a "happiness quartet": endorphins, serotonin, dopamine and oxytocin. Some foods have a nutritional composition that promotes a certain chemistry in the brain, corresponding to reducing the symptoms of depression and improving mood. However, it is clear that according to numerous studies, there is no food that can completely correct a depressive disorder.

Switching to a healthy diet that includes foods that increase serotonin and dopamine levels is a strategy that must be accompanied by psychological support. If you do not suffer from depression, then these foods can be just as useful.

Foods that cause the release of serotonin and dopamine

Serotonin and dopamine levels can fluctuate in our body for a variety of reasons. Depression is one of them, although there are many more factors to consider:

  • stress;
  • intake of too much saturated fat, sugar, processed foods, etc .;
  • thyroid disorders;
  • drugs that reduce the production of serotonin and dopamine.

A healthy diet is crucial, as are regular visits to the doctor. Now let's look at the foods we can eat to encourage our bodies to produce serotonin and dopamine.

1. Oatmeal

Oats fall into the category of complex carbohydrates. What does this mean? In general, these carbohydrates have a calming effect on the brain, they also trigger the production of tryptophan, the main amino acid from which serotonin is synthesized.

2. Bananas


Bananas are a great choice if we want to increase serotonin and dopamine levels. By themselves, they will not cure depression, but are a natural source of energy, optimism and health. Why? Here's what bananas do in our brains:

  • Activate tryptophan production.
  • They contain vitamin A, C, K and B6: main components in the synthesis and metabolism of neurotransmitters, including serotonin and dopamine.
  • Bananas are rich in natural sugars, which in combination with the natural fiber in them, increase the strength and energy in our body.

3 eggs

Many of us avoid eggs because we are afraid of raising our cholesterol levels. However, science confirms that they are useful because they provide the so-called good cholesterol (HDL-cholesterol). The key is to consume them in moderation. In addition, eggs, like dairy products, help our body produce tryptophan and vitamin B6. These substances are needed in the production of serotonin and dopamine.

4. Chocolate


Did you hope to find chocolate on our list? Well, there he is. We can eat it every day, especially in the morning, without wine (30 grams of dark unsweetened chocolate a day).

As well as being one of the best foods for raising serotonin and dopamine levels, it also provides exorphin - a natural painkiller and theobromine - a caffeine-like substance that gives us energy.

5. Pineapple

Sometimes we forget how useful pineapple can be for us. It deserves a place in everyone's diet. The reasons? Here are just a few:

  • Pineapple reduces anxiety and has anti-inflammatory effects.
  • It is high in vitamin C and is good for our circulation, concentration and motivation.
  • It is a great choice for the evening as it helps our body produce melatonin, the sleep hormone.

6. Salmon

Fish (such as salmon and mackerel) is rich in B vitamins. The latter are essential nutrients and are essential for the production of serotonin and dopamine. Our brain needs omega-3 fatty acids, which are found in salmon. They improve the processes related to attention, memory and mood.

7. Chickpeas


Of all the foods that cause the release of serotonin and dopamine, chickpeas have been recognized and loved for centuries in many different cultures.

It has the ability to improve mood and give us energy. Perhaps that is why hummus, prepared with olive oil, garlic and red pepper, is one of the most common foods in the Middle East.

You may already be eating some of the foods we listed above. We encourage you to add more of them to your menu. In addition to a balanced diet, strive to practice healthy living habits. Exercise and proper emotion management are also vital factors when it comes to maintaining mental health. So add some bananas and chickpeas to your diet, exercise and be happier and healthier, starting today!


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