Posted on May 15, 2025 by Jenny Cromack

As personal trainers we often talk about how we exercise is great for boosting mood, once you start exercising those endorphins flow and you feel happier and energised. However, we often neglect how good the food we eat can impact our mood, so we’re going to take some time today to look at mood boosting foods and how they impact how good we feel.

Dopamine

Dopamine is our reward hormone, and plays a key role in learning, pleasure and motivation. If we do something well or we receive praise then dopamine surges. If dopamine levels are low then we can feel low in mood, tired, lethargic and have poor mental.

Tyrosine (an amino acid) is a building block for dopamine production in the brain, so concentrating on foods high Tyrosine is useful. These include:

  • Meat
  • Fish
  • Eggs
  • Nuts & seeds
  • Poultry
  • Beans
  • Tofu

Serotonin

Serotonin is our happy hormone, regulating mood, anxiety, happiness and helping to keep us emotionally stable. Low levels are linked with depression and anxiety. Serotonin also works with melatonin to help regulate sleep.

Tryptophan, another amino acid, is converted to serotonin in the brain. Focus on the following foods to boost serotonin:

  • Wholegrain, complex carbohydrates
  • Leafy, green veg
  • Meat
  • Broccoli
  • Avocado
  • Fish
  • Dairy
  • Seeds
  • Tofu

Selenium

Selenium is an essential mineral which boost the cognitive function of the brain and immunity. As selenium is an essential mineral we must get our intake through our diet. Make sure the following are in your diet:

  • Wholegrain, complex carbohydrates
  • Nuts & seeds – especially Brazil nuts
  • Mats
  • Pulses and beans
  • Dairy
  • Fish & seafood

Vitamin D

Similar to Selenium, Vitamin D is linked to healthy cognitive function and immunity. Low levels of Vitamin D has potential links with mood disorders such as SAD, PMS and poor mental health. To boost Vitamin D try:

  • Oily fish, especially salmon and mackarel
  • Eggs (yolks)
  • Dairy
  • Tofu

You can also boost your mood through exercise, spending time outdoors, getting sufficient sunshine, looking after your gut health and listening to music.