Serotonin is a key neurotransmitter that stabilizes mood, improves sleep quality, and enhances stress resilience.
Although serotonin is produced in the brain and the gut, its building blocks must come from daily nutrition.

At Azabu Juban Clinic, many patients visit us with concerns such as:

• Feeling tired or drained
• Mood swings
• Increased anxiety
• Trouble falling or staying asleep

In some cases, these symptoms are linked not only to stress or lifestyle, but also to nutritional deficiencies or unbalanced eating patterns.

This article explains how to naturally support serotonin production through diet.

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How Serotonin Is Made in the Body

To synthesize serotonin, your body needs the following nutrients:

1. Tryptophan (an essential amino acid)
2. Vitamin B6 (required for conversion)
3. Iron and folate (support the biochemical pathways)

Low iron—especially common among women—can reduce serotonin production and lead to:

• Low mood
• Fatigue
• Poor concentration
• Decreased sleep quality

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Top Foods That Help Boost Serotonin

1. Foods Rich in Tryptophan (the raw material for serotonin)

• Soy products (tofu, natto, miso, soy milk)
• Eggs
• Cheese and yogurt
• Chicken breast, lean meat
• Tuna, bonito
• Buckwheat noodles (soba)
• Nuts (almonds, cashews)
• Bananas

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2. Foods High in Vitamin B6 (helps convert tryptophan to serotonin)

• Tuna, bonito
• Chicken
• Brown rice
• Bananas
• Sweet potatoes
• Spinach

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3. Iron-rich Foods (iron deficiency impairs serotonin production)

• Liver
• Clams
• Red meat
• Spinach, komatsuna
• Soy products

Iron deficiency can cause persistent low energy, anxiety, and depressive symptoms, even when medications are used.

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4. Foods That Support Gut Health (“the second brain”)

More than 90% of serotonin is produced in the gut, making digestive health central to mental health.

• Fermented foods (miso, yogurt, kimchi, pickles)
• High-fiber foods (vegetables, seaweed, mushrooms, oats)
• Foods containing probiotics

A balanced gut environment can improve stress tolerance and sleep quality.

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Easy Serotonin-Friendly Meal Ideas

Breakfast

• Banana
• Yogurt
• Boiled egg
• Rice with natto

Lunch

• Soba noodles
• Spinach side dish
• Tofu miso soup

Dinner

• Grilled chicken breast
• Fresh vegetable salad
• Sweet potatoes
• Miso soup or kimchi

These simple combinations are realistic even for busy individuals.

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Message from Azabu Juban Clinic

Mental health is influenced by many factors, including:

• Nutrition
• Sleep
• Stress
• Hormonal balance
• Daily routines
• Physical health

At Azabu Juban Clinic, we offer a comprehensive approach that includes:

• Nutritional counseling
• Sleep guidance
• Medication when appropriate
• Psychological counseling
• Evidence-based assessments and treatment

If you feel that your mood swings or fatigue may be related to diet or nutrient deficiencies, or if you prefer a holistic approach rather than relying solely on medication, please feel free to contact us.