Eating Your Way to Fewer Migraines: The Role of Serotonin
- Michaela Harron
- Mar 6
- 5 min read
Updated: Mar 21
Medically reviewed and written by Michaela Harron, Registered Dietitian. Published March 6, 2025.
If you've ever experienced a migraine, you know it’s more than just a headache. Migraines are intense, often debilitating episodes of head pain, often accompanied by nausea, vomiting, sensitivity to light and sound, and even visual disturbances. They can last for hours or even days, disrupting daily life and making even the simplest tasks unbearable.
While the exact cause of migraines is still being studied, research suggests they are influenced by genetics, environmental triggers, and brain chemistry, including serotonin levels.
What is Serotonin?
Serotonin is a neurotransmitter often called the "happy chemical" because of its role in mood regulation.
Serotonin does far more than regulate mood, it plays a key role in digestion, sleep, bone health, and various other bodily functions. As a neurotransmitter, it has also been studied for its potential link to migraines.
Understanding Migraines and Their Connection to Serotonin
Research suggests a strong connection between the gut and the brain in migraine development, influenced by factors such as inflammatory cells, gut bacteria balance, serotonin pathways, stress hormones, and nutrition.
Many migraine sufferers also experience mood disorders like anxiety and depression, both of which have been linked to low serotonin levels. Interestingly, during a migraine attack, serotonin levels in the brain actually increase, which might explain some of the symptoms.
Symptoms of Low Serotonin:
Depression
Anxiety
Aggression
Irritability
Insomnia
Low appetite
Serotonin and Migraine Medications
It’s common for people with migraines to also experience mood disorders like depression and anxiety. Research shows that low serotonin levels in the brain are strongly linked to migraines, with levels spiking during acute attacks.
Given serotonin's role in migraines, it’s no surprise that many migraine medications work by increasing serotonin levels in the brain.
Triptans (e.g., Relpax, Axert, Frova, Reyvow, Amerge, Maxalt, Imitrex, Zomig) are commonly prescribed migraine medications that increase serotonin.
Selective Serotonin Reuptake Inhibitors (SSRIs) (e.g., Celexa, Lexapro, Prozac, Paxil, Zoloft) are used to treat anxiety and depression but also boost serotonin.
But what if there was a way to increase serotonin naturally without relying on medication? That’s where nutrition and lifestyle changes come in!
Ways to Boost Serotonin Naturally
There are several proven ways to support serotonin production naturally and potentially reduce migraine frequency:
1. Get Bright Light Exposure
Morning sunlight helps regulate serotonin and melatonin levels. Since melatonin is produced from serotonin, getting morning light exposure helps align your circadian rhythm, reducing melatonin in the morning and increasing serotonin. A morning walk is a great way to combine light exposure with exercise for an added serotonin boost.
2. Engage in Positive Mindset Practices
Meditation, positive self-talk, and stress management techniques can influence serotonin pathways in the brain.
3. Exercise Regularly
Physical activity has been shown to increase serotonin release and improve migraine resilience. Even moderate-intensity exercise, like yoga or brisk walking, can help.
4. Eat More Serotonin-Supporting Foods
One of the most powerful ways to naturally increase serotonin is through diet specifically, by consuming foods rich in tryptophan.
The Role of Tryptophan in Serotonin Production
Tryptophan is an essential amino acid, meaning your body can’t make it, you must get it from food. It serves as a precursor to serotonin, helping your brain produce this crucial neurotransmitter.
The body is incredible and adapts based on the foods we eat. If we don’t consume enough of the amino acid tryptophan, our body may struggle to produce serotonin simply because it lacks the necessary building blocks. This is where strategic dietary choices can make a real difference.
Tryptophan is unique, it doesn’t just contribute to protein synthesis; it also plays a key role in producing neurotransmitters like serotonin and melatonin. In fact, only about 1% of tryptophan is used for protein production, while the rest supports other essential functions in the body.
Best Food Sources of Tryptophan:
Tryptophan is found in many whole foods, particularly those rich in protein, healthy fats, and antioxidants. Incorporating these into your diet can help support serotonin production and overall brain health.
Top Tryptophan-Rich Foods:
Pumpkin seeds (0.58g per 100g)
Eggs – also high in choline and omega-3s (pro tip: don’t skip the yolks!)
Nuts & seeds – packed with magnesium, which supports migraine prevention
Fatty fish (salmon, tuna, mackerel) – rich in omega-3s for brain and heart health
Tofu & soy products – great plant-based sources of protein and calcium
Dairy products (cheese, yogurt, milk)
Whole grains
Looking for an easy way to incorporate more whole foods into your diet? Download our free whole foods meal plan to get started on nourishing your body while supporting serotonin production and migraine prevention!
Tryptophan Recommended Daily Intake (RDI): 0.28g (280mg) per day
Tryptophan Content Per 100g:
Whey protein powder – 1.27g
Spirulina – 0.93g
Tofu – 0.75g
Sunflower seeds – 0.74g
Fish – 0.72g
Textured vegetable protein (TVP) – 0.6g
Pumpkin seeds – 0.58g
Parmesan cheese – 0.1g
The Antioxidant Connection
Tryptophan competes with other amino acids to cross the blood-brain barrier, making absorption difficult. In particular, it must compete with large neutral amino acids (LNAAs), which are often more abundant in the same foods. As a result, tryptophan can get outnumbered and lose the battle for absorption, limiting serotonin production.
This is where antioxidants come in. They help supercharge tryptophan, giving it a better chance of reaching the brain and increasing serotonin levels. Antioxidants also support the immune system and extend the life of BH4, a key cofactor in serotonin synthesis—allowing more serotonin to be produced.
This may explain why antioxidant-rich foods are often seen as natural mood boosters. As if we needed another reason to load up on fruits, vegetables, and whole grains!
Additionally, protecting the brain from reactive oxygen species (ROS) is crucial for neuronal health, mood regulation, and migraine prevention. A diet rich in antioxidants not only supports serotonin production but may also help reduce headaches and promote overall brain health.
Foods High in Antioxidants:
Fruits and vegetables
Nuts and seeds
Whole grains
Noticing a pattern? Focus on whole foods! Many whole foods such as meat, fish, tofu, nuts, grains, fruit and vegetables are high in many compounds that have been proven to support migraine prevention. This overlap is no coincidence, and just proves a simple message: incorporate more whole foods into your diet and you will have all of these nutrients and benefits working for you!
Key Takeaways: Eating Your Way to Fewer Migraines: The Role of Serotonin
Migraines are complex, but optimizing your diet can support serotonin production and potentially reduce migraine frequency. By incorporating whole, nutrient-dense foods, managing stress, and getting enough movement and light exposure, you’re giving your brain the best chance at maintaining balanced serotonin levels.
Registered Dietitians for Migraine Relief
Are you ready to take control of your migraines through personalized nutrition? At In Good Nutrition, our registered dietitians are here to help! Meet our dietitian team and book a consultation today to create a migraine-friendly eating plan that works for you!