Most people think of serotonin as a brain chemical that makes you feel happy. But did you know that about 90% of your serotonin is actually made in your gut? That means your digestive health plays a huge role in how you feel emotionally, mentally, and even physically.

This is something I’ve seen time and time again with my clients. Once they begin to nourish their gut and build daily habits that support serotonin production, they start to feel like themselves again—clearer, calmer, more energetic.

And I’ve lived this myself. At 47, I’m a 100% solo mom to my 4-year-old daughter, and people often ask me how I have so much energy. The truth is, it comes down to two core things: my nutrition—which is heavily focused on digestive health and gut microbiome support—and my commitment to sleep. I prioritize it for myself and my daughter, and I believe it’s one of the most powerful tools for resilience, mood balance, and long-term wellness.

In this blog, I’ll walk you through what serotonin does, how it works in your body, and how you can support optimal levels of it through simple shifts in nutrition and lifestyle. Because when we feel better, everything gets better.

What Is Serotonin and Why It Matters

Serotonin is often referred to as the “feel-good” neurotransmitter, but its influence goes far beyond mood. It plays a vital role in:

  • Regulating mood and emotional well-being
  • Supporting healthy sleep cycles
  • Managing appetite and digestion
  • Aiding memory and learning
  • Helping with blood clotting and wound healing

When your serotonin levels are in balance, you may feel calm, focused, and emotionally stable. Low levels of serotonin have been linked to anxiety, depression, poor sleep, and digestive issues.

One of my clients, Lisa, told me she felt like she was “living in a fog” before we started working on her gut health. After just a few weeks of targeted changes to her food and routine, she was sleeping better and even came off her anti-anxiety meds—with her doctor’s guidance.

How Serotonin Works in the Body

Serotonin is made from an amino acid called tryptophan. This process happens mainly in the gut, where specific cells in the intestinal lining convert tryptophan into serotonin.

The gut and brain are deeply connected through the gut-brain axis, a communication highway that includes nerves, hormones, and immune signals. While serotonin made in the gut doesn’t cross the blood-brain barrier to directly influence brain chemistry, it still impacts the brain indirectly through this powerful connection.

There are two main types of serotonin in the body:

  • Peripheral serotonin (mostly made in the gut): Regulates bowel movements, supports immune function, and helps control inflammation.
  • Central serotonin (made in the brain): Affects mood, sleep, cognition, and more.

Where Does Serotonin Go?

Most serotonin remains in the gut, where it supports digestion by controlling muscle contractions that move food through the intestines. It also helps regulate appetite and gut sensitivity.

In the brain, serotonin acts as a chemical messenger that helps regulate emotions, stress responses, and sleep. It also contributes to feelings of happiness and well-being.

Additionally, serotonin is stored in blood platelets and released when you get a cut or injury to help with blood clotting.

How to Support Optimal Serotonin Levels

You don’t need supplements to boost serotonin. You can support your body’s natural production through food, movement, sunlight, and daily habits that reduce stress and inflammation.

Nutrition Tips:

  • Eat foods rich in tryptophan: turkey, chicken, eggs, seeds, nuts, tofu, oats, cheese
  • Include complex carbs: sweet potatoes, legumes, whole grains (they help tryptophan get into the brain)
  • Focus on gut-friendly foods: fermented foods like kimchi, sauerkraut, kefir, yogurt
  • Add prebiotic fiber: onions, garlic, bananas, leeks, asparagus
  • Avoid inflammatory foods: limit sugar, alcohol, and ultra-processed products

Lifestyle Habits:

  • Get daily sunlight: even 15 minutes can help boost serotonin and vitamin D
  • Exercise regularly: walking, dancing, swimming, or cycling all support serotonin levels
  • Sleep well: aim for 7–9 hours of quality sleep each night
  • Practice stress-reduction: deep breathing, nature walks, journaling, connecting with others

Another client, Jen, started walking every morning and added fermented foods to her meals. She told me, “I didn’t expect to feel this good in my 50s. My mood is lighter, my energy is up, and I’m finally sleeping through the night.”

Putting It All Together

Your mood isn’t just in your head—it’s also in your gut. By eating well, taking care of your digestion, and building daily habits that support your nervous system, you can create the conditions for balanced serotonin and a greater sense of well-being.

Want to get more in tune with how food and lifestyle affect how you feel? The Best You Personalized Gut Reset is a great place to start. You’ll get three one-on-one sessions with me, personalized support, and a step-by-step plan to:

✓ Remove the foods that are working against you
✓ Repair your gut and reduce inflammation
✓ Rebuild your digestive strength with the right foods and supplements

Start nourishing your gut and watch your mood rise. Explore the Best You Gut Reset here.