Best Serotonin-Rich Foods for Menopause Relief

Lifestyle |
6 min read

Written By

Brittany Dick

Published

November 05, 2025

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Changing hormone levels during menopause can impact nearly every function of the body, and your mood is no exception.¹

As estrogen levels plunge, they can take mood-boosting hormones—like serotonin–down with them.² Fortunately, foods high in serotonin may be able to help to replenish this “happy hormone” as hormone levels readjust in postmenopause and beyond.³

Here, Bonafide Chief Medical Officer, Dr. Alyssa Dweck, outlines what causes these changes and provides some input on certain serotonin-boosting foods that may help women navigate this challenging aspect of the menopause transition.

The Power Behind Consuming Serotonin Rich Foods

Serotonin, also known as 5-hydroxytryptamine (5-HT), is a neurotransmitter and hormone that plays an important role in supporting mood, digestion, sleep, recovery, sexual health, and more.⁴ Lower levels of serotonin, which is not uncommon during menopause, can negatively impact each of these health functions and may even contribute to mood disorders such as anxiety, depression, panic disorders, and more.⁵

According to Dr. Dweck, women in menopause may be at risk of low serotonin levels, potentially leaving them susceptible to mental health issues; they could also be at an increased risk of exacerbating existing issues.

“Broadly speaking, serotonin levels decrease during menopause,” says Dr. Dweck. “Decreased estrogen during this life stage leads to decreased enzyme activity associated with the production of serotonin and can lead to altered serotonin receptor function. Decreased serotonin, a neurotransmitter associated with mood stability, can be associated with increased depression and/or anxiety.”

Fortunately, science has revealed the power behind certain foods containing tryptophan, an amino acid that’s acts as a precursor to serotonin.⁶ The body cannot make tryptophan itself —so diet is the only way to boost levels of this amino acid within the body.⁷

Dr. Dweck adds, “foods high in tryptophan include both animal and plant sources like chicken and fish, and soybeans, cereals, nuts, and bananas.”

Additionally, Dr. Dweck goes on to mention that foods rich in phytoestrogens may also support serotonin levels in menopause.

“Phytoestrogens in plant-based foods may support mood through both serotonergic and estrogenic pathways,” says Dr. Dweck. “One important caveat; most studies do not directly measure serotonin levels in participants, so additional research is needed.” It’s also important to note that phytoestrogens may act like a hormone in the body, so if you plan to increase your phytoestrogen intake, it’s always best to check with your healthcare provider first, just as a precaution and as they know your medical history best.

Let’s talk more about foods high in serotonin.

Foods High in Serotonin

Curious about foods that increase serotonin levels in the body? Here we detail a few tryptophan and phytoestrogen-rich foods that may help to boost serotonin levels.

Salmon, Turkey, Eggs, and Tofu

Protein is an important component of nutrition, with this macronutrient playing an important role in blood sugar stabilization, weight management, appetite satiety, and mood.^{8, 9} When it comes to protein sources for a serotonin boost, salmon, turkey, and eggs often top the list.¹⁰

An added bonus of both salmon and eggs is that they both contain heart-healthy omega-3 fatty acids, shown to reduce inflammation and benefit brain and heart health.¹¹ Some evidence even suggests omega-3s may help support those struggling with mood disorders, though research is ongoing.¹²

Cheese

Cheese-lovers rejoice! It’s not just in your head; cheese may actually help you feel better. Not only can certain types of dairy boost bone health due to high calcium levels, but they’re also high in tryptophan, a precursor to serotonin.¹³

Cheeses highest in tryptophan include:¹⁴

Cottage Cheese
Ricotta Cheese
Parmesan Cheese
Cheddar
Gouda

Nuts and Seeds

Many types of nuts and seeds are rich sources of tryptophan, and can provide alternatives for those who consume vegan diets and are looking to boost serotonin levels through nutrition. Due to their high fat content, nutritionists generally recommend small servings of nuts and seeds at a time, either as a daily snack or a crunchy, satisfying topping on salads, sandwiches, and more.^{15, 16}

Nuts and seeds high in tryptophan include:¹⁷

Pumpkin and squash seeds, 1 ounce, 163 milligrams
Chia seeds, 1 ounce, 124 milligrams
Cashews, 1 ounce, 81 milligrams
Pistachios, 1 ounce, 71 milligrams
Peanuts, 1 ounce, 65 milligrams
Almonds, 1 ounce, 60 milligrams
Flax seeds, 1 tablespoon, 31 milligrams

Nuts and seeds are also rich in fiber, which is important for digestion, as well as unsaturated fatty acids, great for heart health when consumed in moderation.¹⁸ Many types of nuts and seeds are also rich sources of zinc and selenium, both minerals that may help protect brain function and lower risks for mental health issues, like depression.¹⁹

Finally, seeds like flax seeds and sesame seeds are high in phytoestrogens, that may mimic estrogen in the body and may help to improve serotonin levels.²⁰

Dark Leafy Greens

Greens are touted for their nutritional content and perception as a “health food,” but did you know they also can offer benefits for mental health?

Leafy green vegetables are rich sources of folate (vitamin B9), magnesium, and tryptophan, all of which may help increase serotonin levels.^{21, 22}

Leafy greens that may boost serotonin levels include:^{23, 24, 25}

Kale
Spinach
Collard greens
Watercress
Arugula
Romaine lettuce
Beet greens
Broccoli
Cabbage

Greens such as broccoli, collard greens, and cabbage also double as phytoestrogen-rich in content.²⁶

Pineapple

Pineapple not only contains tryptophan, but also bromelain— an enzyme some researchers believe may have anti-inflammatory and pain-relieving properties.^{27, 28} Newer research even points to bromelain’s potential ability to lower cortisol—a stress hormone—and offer antidepressant benefits.²⁹

When to Ask for Help

Diet is simply one aspect of our health.

“While diet can support serotonin production in menopausal women, a more holistic approach is generally favored for management of mood,” says Dr. Dweck. “This includes modifications to diet, exercise, stress management and sleep optimization. One may also benefit from well-studied dietary supplements or possibly medication depending on severity of symptoms.”

If you’re experiencing low mood or even symptoms of anxiety or depression during menopause, know you’re not alone and it’s okay to ask for help. If your symptoms are impacting daily activities and relationships, talk to a trusted healthcare provider about additional options for treatment.

Resources