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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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