As we age, especially as women, our moods can be unpredictable at best. I have days when I can literally burst into tears for no apparent reason other than I dropped a fork. It’s bizarre because the next day, the same action wouldn’t affect me in the slightest.
My mood swings are like being on a rollercoaster, and the worst part is that I don’t seem to have any control over them. So, as always, I decided to do some research into how I could improve matters naturally. I’m not an advocate of pills of any sort unless they’re natural, so antidepressants were never an option for me.
Turns out there are plenty of options, none of which involve me popping a pill, but instead, can be found in my kitchen at home. I’ve been incorporating these 12 foods into my diet for the last six months or so, and although I still have my down days, they are far less frequent. These nine serotonin-boosting foods give me the “feel good” boost my body craves without the need for therapy or doctor appointments.
9 Serotonin-Boosting Foods That Will Lift Your Mood
Eggs
My next-door neighbor here in France has chickens and often comes around with a basket of eggs for me. So, eggs have become a daily staple for me, not just because I don’t have to pay for them, but because they really do make a difference to how I feel. They’re packed with tryptophan, which is what the body needs to produce serotonin, that lovely “feel good” brain chemical we’re all chasing.
I often have them in the morning because starting the day with protein keeps my mood and energy steady. Scrambled with some veggies, or even just a simple boiled egg with whole-grain toast, gives me that balance between protein and carbs that helps the tryptophan actually reach the brain.
What I love about eggs is that they’re so versatile. Some days it’s a veggie omelet, other days it’s boiled eggs with soldiers. They don’t just help my mood; they also give my brain a boost, thanks to the choline inside. For me, eggs have gone from being just breakfast food to an easy way of keeping my midlife moods in check.
Salmon
Salmon is one of those foods I never tire of. I try to eat it regularly because it really does make me feel better. Like eggs, it’s full of tryptophan, but it also has the added bonus of omega-3 fatty acids, which are linked to brain health and mood stability.
I usually keep it simple. A fillet baked with lemon and herbs takes no time at all, and leftovers make a great lunch the next day on top of a salad. On busier weeks, smoked salmon is my go-to because I can throw it on a bagel with cream cheese, topped with avocado, and feel like I’ve actually treated myself.
Cheese
Cheese has always been one of my guilty pleasures. Just as well, since I live in France, the land of cheese. Did you know there are over 365 different types of French cheeses? That’s one for every day of the year. Heaven! It’s another good source of tryptophan, and paired with calcium, it gives your brain the raw materials it needs to produce serotonin.
It’s one of my favorite things to snack on in the afternoon. A bit of brie or camembert with some pecans and dried cranberries does the trick. If I’m feeling decadent, I might push the boat out and have some of the gorgeous goat’s cheese we get here in the Charente.
Cheeses such as Gouda and blue cheese come with the added bonus of probiotics, which support a healthy gut. The stinkier the better, and we have some amazingly good stinky cheese here in France.
Blueberries (and Berries)
I love blueberries as they’re so versatile. In the winter, I’ll often have them on my porridge, and in the warmer months, they’re great in smoothies. They’re packed with antioxidants that help protect the brain and support serotonin production. Plus, they add a bit of color to things.
They’re easy to weave into daily life. If you’re not a porridge person, try popping them into yogurt in the morning, or just snack on them straight from the fridge. Frozen berries are just as good and save me on the weeks when fresh ones disappear too quickly.
Spinach & Leafy Greens
You don’t have to be Popeye to eat spinach. Spinach and other leafy greens are rich in folate, which significantly influences how our brains produce serotonin and dopamine. I find that when I eat greens regularly, I feel more balanced and less likely to crash into one of those teary midlife lows.
Its iron content supports oxygen flow to the brain, which helps reduce the fatigue and foggy thinking that often go hand-in-hand with low mood. Without enough iron, it’s easy to feel drained, no matter how much sleep you’re getting.
Spinach is also rich in magnesium, sometimes called nature’s own relaxant. Magnesium helps activate GABA receptors in the brain, which play a role in calming overactive thoughts and easing feelings of anxiety.
Yet most adults fall short on magnesium in their diets, making leafy greens like spinach an easy way to close that gap. A 2017 study in PLOS One found that higher magnesium intake was associated with lower risk of depression, highlighting how important this mineral can be.
The easiest way for me to get them in is through everyday meals. A handful of spinach in my morning eggs, a big salad at lunch, or some sautéed kale with dinner; it doesn’t need to be complicated.
Nuts & Seeds
I’ve always liked nuts. At Christmas time, when I was a kid, we had a big bowl of nuts out with the nut crackers, and they never lasted long. They are one of my favorite grab-and-go mood boosters. They’re full of tryptophan, healthy fats, and minerals that all support serotonin production.
Almonds, walnuts, and pumpkin seeds are some of the easiest ways to give your brain the building blocks it needs for serotonin. They deliver tryptophan along with magnesium, a mineral that naturally helps ease stress and calm the nervous system.
I’ve found that when I keep a small container of walnuts, pecans, and almonds on my desk when I’m working, I’m far less likely to hit that mid-afternoon slump that used to leave me irritable.
Dark Chocolate / Cacao
Any excuse to eat chocolate is a good thing in my eyes, even if it’s dark chocolate, my least favorite. It’s definitely an acquired taste compared to lovely milk chocolate. Still, cocoa contains natural compounds that encourage the release of serotonin and dopamine, two of the brain’s main feel-good messengers. That’s why even a small piece can leave you feeling a little lighter.
The key is choosing quality chocolate with a high cocoa content, ideally 70 percent or more. A couple of squares after lunch or dinner is enough to give you the benefits without overloading on sugar. Cocoa also provides flavonoids, antioxidants that support blood flow to the brain and help protect against the oxidative stress linked to low mood and anxiety.
Sometimes I’ll add cocoa powder to a smoothie or make a hot chocolate instead of having a coffee. If I can’t do without my caffeine hit, then I add the chocolate powder to the coffee, replacing my half a teaspoon of sugar, and that does the trick too.
Sweet Potatoes
I’m not keen on mashed sweet potatoes, but I love them in salads when they’ve been roasted or with a piece of steak as fries. I think they’re better than normal fries, but that might just be me. They’re rich in vitamin B6 and vitamin C, both of which the body uses to create serotonin and dopamine.
They’re nourishing, versatile, and bring a bit of color to the plate, all while quietly supporting my mood in the background.
Turkey & Poultry
Turkey used to be something I only had on Christmas Day and Boxing Day, but things have changed now. Turkey is one of the best-known sources of tryptophan, the amino acid your brain uses to make serotonin. That’s why so many people feel relaxed after their Christmas feast.
But here’s the key: turkey works best when you pair it with carbohydrates. The carbs prompt insulin release, which clears away other amino acids competing for space and gives tryptophan a direct route into the brain.
That’s why something as simple as a turkey sandwich on whole-grain bread can be surprisingly effective. You get the serotonin support from tryptophan plus steady energy from the protein and fiber. This combination helps smooth out the highs and lows that come from blood sugar swings.
Turkey also contains vitamin B6, which plays a supporting role in serotonin production. I like roasting a turkey breast on the weekend so I’ve got easy leftovers ready for salads, wraps, or even quick dinners during the week. It’s practical, versatile, and gives you more than just a protein hit—it’s also working in the background to keep your mood on a more even track.
Pineapple
I love seeing pineapple in the markets as they come in all different sizes, although I’m not so keen on getting my hands sticky when I’m cutting it. If you’ve never tried pineapple roasted on the BBQ, you’re missing out, it’s so good.
It contains tryptophan, the amino acid your brain turns into serotonin, along with bromelain, an enzyme studied for its anti-inflammatory effects. Since inflammation has been linked to low mood, the combination of pineapple and its anti-inflammatory properties makes it more than just a sweet snack.
The natural sugars in pineapple help your body absorb tryptophan, making it especially effective when paired with a little protein. I like adding fresh chunks to cottage cheese or Greek yogurt for breakfast, or blending frozen pineapple into a smoothie when it’s out of season. Either way, the tangy flavor feels instantly uplifting.
Pineapple is also rich in vitamin C, which supports your adrenal glands and helps keep stress hormones like cortisol in check. On top of that, the fiber in pineapple slows sugar absorption, keeping blood sugar stable and reducing the mood dips that come with glucose crashes.
Disclaimer: This article is intended for informational purposes only and does not constitute medical advice. The information provided is not a substitute for professional medical guidance, diagnosis, or treatment. If you are currently taking antidepressants or any other medication, please do not make changes to your prescription without consulting your doctor or a qualified healthcare professional first. Always seek the advice of your physician or mental health provider with any questions you may have regarding your mental health or dietary changes.