Boosting serotonin for a brighter January: A nutritionist's guide

As the holiday season comes to an end and the winter blues start to set in, many of us find ourselves grappling with a dip in mood and energy, commonly known as the "January blues." The good news is that nutrition can play a crucial role in boosting serotonin production, a neurotransmitter that plays a key role in regulating mood. In this article, we'll explore how making strategic dietary choices can help elevate your serotonin levels and lift your spirits during the often-challenging month of January.

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Understanding serotonin

Serotonin, often called the "feel-good" neurotransmitter, is a chemical messenger in the brain that contributes to feelings of well-being and happiness. Low serotonin levels can be associated with mood disorders such as depression and anxiety. While various factors influence serotonin production, nutrition plays a vital role in supporting its synthesis.

1. Incorporate tryptophan-rich foods

Tryptophan is an essential amino acid that serves as a precursor to serotonin. Including tryptophan-rich foods in your diet can provide your body with the building blocks it needs to produce serotonin. Turkey, chicken, eggs, nuts, seeds, and tofu are excellent sources of tryptophan. Aim to include these foods in your meals to support a steady supply of tryptophan for serotonin synthesis.

2. Choose complex carbohydrates

Complex carbohydrates, found in whole grains, legumes, and vegetables, can positively impact serotonin levels. These foods help increase the absorption of tryptophan in the brain, leading to enhanced serotonin production. Opt for whole-grain options like brown rice, quinoa, and oats to provide a sustained release of energy and promote mood stability.

3. Prioritise omega-3 fatty acids

Omega-3 fatty acids, commonly found in fatty fish like salmon, mackerel, and sardines, are essential for brain health and neurotransmitter function, including serotonin. Additionally, flaxseeds, chia seeds, and walnuts are plant-based sources of omega-3s. Including these foods in your diet can support overall brain function and contribute to an uplifted mood.

4. Ensure adequate vitamin D intake

Sunlight is a natural source of vitamin D, and exposure to sunlight tends to decrease during the winter months. Vitamin D deficiency is involved in serotonin synthesis and its lack has been linked to mood disorders, including depression. Include vitamin D-rich foods such as fatty fish, fortified dairy or plant-based milk, and eggs in your diet. Stick to the NHS recommendation of supplementing a minimum of 400IU per day from October to early March.

5. Optimise gut health

The gut-brain connection is a fascinating area of research, and a healthy gut microbiome is crucial for serotonin production. Include probiotic-rich foods such as yoghurt, kefir, sauerkraut, and kimchi in your diet to support gut health. Fibre-rich foods like fruits, vegetables, and whole grains also contribute to a balanced and thriving gut microbiome.


Beating the January blues requires a holistic approach, and nutrition plays a pivotal role in influencing mood and well-being. By incorporating tryptophan-rich foods, complex carbohydrates, omega-3 fatty acids, and ensuring adequate vitamin D intake, you can support serotonin production and promote a positive outlook during the winter months.

Additionally, focusing on gut health through probiotic-rich foods will further contribute to overall mental and emotional balance. Embrace these dietary strategies, and let your plate be a powerful ally in uplifting your mood this January.

The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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London, Greater London, W1G 7HY
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Written by Lucia Stansbie, Registered Nutritional Therapist, Dip CNM, mBANT, mCNHC
London, Greater London, W1G 7HY

Lucia Stansbie founder of Food Power Nutrition - BANT registered Nutritional Therapist, member of the Royal Society of Medicine

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