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Serotonin Supplementation Cuts Cravings for Salty Snacks
Serotonin transmits a signal that tells the body when to shut down, and when to rest. When serotonin levels are normal, you get the restful sleep you need, and your body is able to recharge for the next day. When we’re tired, we often make bad food choices, and we reach for simple (refined) carbohydrates, such as pastas and rice and breads, as well as salt to boost our energy. To be in sync, our cravings for salt and carbs must be in check. The chemical serotonin helps control this.
A tired brain will try to make you eat more to increase energy. This signal is sent by certain hormones, such as ghrelin, that will make you feel hungry. Ghrelin is a protein secreted by the stomach and intestines which increases when you haven’t eaten in a while, and falls after you eat. Serotonin controls ghrelin levels, so when your serotonin falls, your ghrelin increases. A poor night’s sleep has been shown to increase ghrelin levels throughout the following day. This would explain why some people experience strong hunger sensations after a disrupted night’s sleep.
The nutrient building block of the serotonin system is tryptophan. However, many foods that are high in tryptophan do not provide significant levels in diet–size portions. Another way to increase your tryptophan and other serotonin boosting nutrients without adding calories is through vitamin and mineral supplements. Tryptophan supplements can naturally decrease appetite for carbohydrates. Many other serotonin enhancers improve mood and relieve depression.
|Natural Treatments||Suggested Daily Dosage||How it affects your weight|
|5-HTP||50-500 mg||Take this supplement in the evening. It reduces appetite and promotes weight loss|
|Fish Oills (EPA/DHA)||50-3000 mg||Take this supplement in the evening. Supplements high in omega 3's facilitate loss of adipose tissue, decreases appetite|
|Fucoxanthin||200 mg||Take this supplement in the evening. It isan antioxidant that can prevent inflammation and helps to burn white body fat.|
|Magnesium||300-1000 mg||Take this supplement in the morning for more energy|
|Melatonin||0.3-10 mg||Take this supplement in the evening. It is known to suppress body weight and visceral fat the next day|
|SAMe||400-1600 mg||It may alleviate all forms of depression by improving energy and mood|
|Scletium tortuosum||50-100 mg||This supplement elevates mood, dcreases anxiety, stress, and tension. Also works as an appetite suppressant|
|Tryptophan||500-2000 mg||Taken in the evening, Tryptophan can increase the Effectiveness of prescription antidepressants, and provides additional serotonin|
|Vitamin B6||10-500 mg||Take this supplement in the morning for more energy. It may reduce fatigue|
|Vitamin D||5000 IU||Take this supplement in the morning for more energy. Vitamin D is known to elevate your mood and causes weight loss as it contributes to the ability to burn fat.|
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