Bananas

Overview

Bananas provide B6, tryptophan, and potassium, supporting neurotransmitter synthesis and electrolyte balance. Bananas are listed as sources for tryptophan and B6, both critical for serotonin synthesis. Serotonin: Mood regulation, emotional control, impulse moderation; food sources include turkey, eggs, dairy, soy, seeds, oats, bananas. Note: Green bananas provide resistant starch (see Green Bananas for different nutrient profile).

Food Context

Synergies

• Part of diverse fruit intake strategy
• Pair with tryptophan-rich proteins for serotonin synthesis; pair tryptophan-rich proteins with moderate carbs to increase Trp:LNAA ratio
• Serotonin: Pair tryptophan-rich proteins with moderate carbs to increase Trp:LNAA ratio; timing midday or evening for calming effect

Preparation

• Ripe bananas for B6 and tryptophan content
• Green bananas for resistant starch (prebiotic fiber); resistant starch (cooled potatoes, green bananas) supports gut microbiome

Recipes

1 recipe containing this food

Matcha Mitochondria Smoothie

Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	85 kcal	—
Protein	0.7 g	—
Total fat	0.2 g	—
Carbohydrates	20.1 g	—
Sugars	15.8 g	—
Fibre	1.7 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Folate	25 µg	6.3%
Vitamin B6	0.2 mg	13.8%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Bananas, overripe, raw, FDC ID 1105073, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

4 substances in this food

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Tryptophan

Serotonin/melatonin precursor; NAD+ pathway substrate; LAT1 transport dynamics

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

References

• Serotonin: Mood regulation, emotional control, impulse moderation; food sources include turkey, eggs, dairy, soy, seeds, oats, bananas; cofactors include tryptophan, B6, magnesium
• B6 (chickpeas, potatoes, bananas, whole grains, soy) is a cofactor in the development of all key neurotransmitters
• Tryptophan: Converted to NAD+ via kynurenine pathway; food sources include turkey, chicken, eggs, pumpkin seeds, oats, soybeans (bananas also contain)
• Note: Green bananas provide resistant starch; resistant starch (cooled potatoes, green bananas) supports Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier