A derivative of tryptophan, the primary building block of serotonin. If 5-HTP capsules upset your stomach (a common side effect), try lozenges. Suggested daily dose: 100 mg
Receptors in the brain can develop serotonin resistance. Accompany your 5-HTP with tyrosine to make its effects last longer. Suggested daily dose: 500 mg
OMEGA-3 ESSENTIAL FATTY ACIDS
These healthy fats, found in cold-water fish, walnuts, and flaxseeds, help the brain manufacture serotonin and also help receptors in the brain use serotonin more efficiently. Suggested daily dose: 1,000 mg of a high-quality fish oil supplement, 1 tablespoon of flaxseed oil, or 2 tablespoons of ground flaxseeds
SUPPORTING VITAMINS AND MINERALS
There are a handful of vitamins and minerals that must be present for the body to transform tryptophan into serotonin, including vitamin C, the B vitamins, calcium, magnesium, and trace minerals zinc, chromium, and selenium. Suggested daily doses: vitamin C, 500 mg; B vitamins, 50 mg each; calcium, 500 mg; magnesium, 500 mg; trace minerals, amount found in a high-quality multivitamin or an Emergen-C packet
Consult your health care practitioner for a supplement that’s right for you.