Boost Your Mood Naturally: Serotonin-Boosting Foods for Overwhelmed Moms


Salad with edamame, eggs, chicken and tomatoes

As a Registered Dietitian, recovering anxious perfectionist, and a mom of four, I understand firsthand how overwhelming life can be for busy moms. Juggling multiple responsibilities while trying to maintain our mental well-being can often leave us feeling depleted. That’s why I’m super excited to share with you a holistic way to potentially boost your mood: foods containing tryptophan. 

These serotonin-boosting foods can be a game-changer for overwhelmed moms like us, potentially improving our mental health and providing us with a balance of other nutrients as well! 

What is Serotonin and its Role in Mental Health?

Serotonin, which is often referred to as the “feel-good hormone,” plays a vital role in regulating our mood, sleep, and overall mental well-being. 

The Power of Tryptophan

Tryptophan is an essential amino acid that acts as a precursor to serotonin. When we consume tryptophan-rich foods, our bodies can convert it into serotonin potentially increasing serotnin reuptake in the body.

Top Tryptophan-Rich Foods

Nourishing Nuts and Seeds

Pumpkin seeds are one of the highest sources of tryptophan as far as seeds go but almonds, walnuts, flaxseeds, and chia seeds have fiber, healthy fats, and other nutrients to help promote healthy well-being also. My favorite way to incorporate them is in my morning yogurt.

Protein-Packed Poultry and Fish

Chicken, turkey, lean pork, beef, and salmon are not only tasty but also rich in tryptophan. These protein sources are a fantastic addition to your meals, providing you with a variety of essential nutrients. Don’t eat meat? Try tofu, eggs, beans/lentils, or edamame to get your tryptophan in. 


How about some cow’s milk or yogurt? Another source of tryptophan! Hopefully, you are finding some foods that you know you like and feel good about eating. Still, looking for more? Oats, quinoa, or brown rice are more sources!

Finding what works best for you

As busy moms, it is so important that we prioritize our mental health. You know, when you feel better, everything is better. It is easier to parent, partner, and sit with your own emotions.   Don’t make it a chore, just think of it as a way that you are supporting your body and mind.  If you want more information on holistic ways to work together to help balance your body and mind sign up for a free discovery call to see if we are a good fit!  And remember diet is just one part of your life.  Mental health support requires many different areas of assistance.