On your plate,
choose proteins and well-extracted fats. Serotonin has a key ally: tryptophan. As with dopamine, its conversion requires essential cofactors: vitamins B6 and B12, folate, zinc, and magnesium. Stress, inflammation, or an excess of refined carbohydrates and ultra-processed foods can divert tryptophan to kynurenine (a harmful metabolite), thus limiting the production of this "happiness hormone" and influencing mood.
To support serotonin, focus on quality protein and a diet that includes stable, minimally processed fats, such as unprocessed animal fats, extra virgin olive oil, unrefined avocado oil, or unrefined palm oil. These fats protect your neuronal membranes and limit oxidative stress, two essential factors for healthy neurons. By supporting the structure and proper function of nerve cells, they create an environment conducive to the synthesis and release of neurotransmitters.
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