What is serotonin?
Serotonin (5-hydroxytryptamine or 5-HT) is a neurotransmitter And hormone which plays a crucial role in regulation Mood, sleep, appetite, digestion, memory and more. Often called the “feel good” Or mood stabilizer Hormone, serotonin helps promote a feeling of well-being and emotional stability.
Although widely known for its effects in the brain, most of serotonin in the human body is really found Outside the central nervous system.
Where is the serotonin hormone produced?
- About 90 to 95% body serotonin is produced in the Gastrointestinal tract (GI)specifically by Enterochromaffin cells In the intestinal lining.
- The rest 5 to 10% is synthesized in the central nervous systemmainly in the Raphe nuclei cerebral trunk.
- Serotonin cannot cross the blood-brain barrier, therefore Brain and intestinal serotonin are produced independently.
What is serotonin for?
Serotonin influences a wide variety of functions through different body systems:
In the brain:
- Regular mood,, anxietyAnd happiness
- Module sleeping cycles
- Affected appetite And Pulse control
- Play a role in cognition,, learningAnd memory
In the body:
- Orders intestinal motility and digestive function
- Involved in blood clotting via platelet activation
- Contributes to sexual function
- Impact thermoregulation and perception of pain
Serotonin is also the precursor of melatoninThe hormone that regulates sleep.
What causes serotonin deficiency? What are the symptoms?
Causes:
- Low consumption of food tryptophan (Tryptophan is the amino acid necessary to make serotonin)
- Chronic stress
- Vitamin B6 or B3 deficiency
- Lack of sun exposure (reduces the synthesis of serotonin)
- Poor health or intestinal dysbiosis
- Depression or anxiety disorders
- Certain drugs (for example, hormonal contraceptive, beta-blockers)
Saltary deficiency symptoms:
- Mood or depression
- Anxiety or irritability
- Insomnia or disturbed sleep
- Environmental desires or emotional diet
- Fatigue and low motivation
- Bad memory and difficulty concentrating
- Digestive problems (for example, constipation or IBS)
What causes high serotonin? What are the symptoms?
Excessive serotonin levels can be dangerous and lead to serotonin syndromeA potentially fatal condition.
Causes of high serotonin:
- Overdose or medication interaction such as Ssri,, Maon,, tramadol,, MDMAOr liner
- Combining several serotonergic drugs or supplements (for example, 5-HTP, must of St. John)
Symptoms of serotonin syndrome:
- Agitation or confusion
- Twitching or muscle tremors
- Quick heart rate
- High blood pressure
- Dilated pupils
- Trembling or sweating
- Fever
- In serious cases: convulsions, irregular heart rhythm or unconsciousness
Look for an immediate doctor If serotonin syndrome is suspected.
How does serotonin increase? What foods are increasing serotonin?
The body makes serotonin from the amino acid tryptophanwith the help of Vitamin B6, magnesium,, ironand vitamin D.
Natural means of stimulating serotonin:
- Sun exposure – UV light stimulates the production of serotonin in the brain.
- Exercise – Aerobic activity boost serotonin and endorphin Levels.
- Foods rich in tryptophan – Combine with carbohydrates to help absorption.
- Meditation and gratitude practices – It is shown that it increases the mood -related neurotransmitters.
- Social interaction and laughter – Natural mood amplaces.
- Massage – Increase serotonin while reducing cortisol.
Foods rich in tryptophan include:
- Turkey and chicken
- Eggs
- Dairy products (milk, yogurt, cheese)
- Tofu and soy products
- Salmon and other fatty fish
- Nuts and seeds (especially pumpkin and sunflower seeds)
- Oats and bananas
- Dark chocolate
Note: Tryptophan is competing with other amino acids to cross the blood-brain barrier. Consume with complex carbohydrates Help with priority to the synthesis of serotonin.
Questions frequently asked about serotonin
Q: Is serotonin the same as dopamine?
A: No. The serotonin stabilizes the mood, while dopamine is associated with reward and motivation. Both are essential for mental health and often work together.
Q: Does serotonin affect sleep?
A: Yes. Serotonin is a pioneer for melatoninThe hormone that regulates sleepy sleeping cycles.
Q: Can I test the serotonin levels?
A: While Blood tests of serotonin Exist, they are not commonly used to assess mental health. The levels of cerebral serotonin cannot be directly measured by standard tests.
Q: Are there supplements to stimulate serotonin?
A: Supplements like 5-HTP,, tryptophanAnd St. John’s Wall Can increase serotonin but should be used with caution and under medical supervision.
Q: Can intestinal health affect serotonin?
A: Yes. Most serotonin is made in the intestine and unbalanced intestinal flora Can harm serotonin production and mood regulation.
References
- Young sn. How to increase serotonin in the human brain without medication. Journal of Psychiatry & Neuroscience. 2007; 32 (6): 394–399. https://www.ncbi.nlm.nih.gov/pmc/articles/pmc2077351/
- BERGER M, Gray JA, Roth BL. The extended biology of serotonin. Annual medicine review. 2009; 60: 355–366. https://doi.org/10.1146/annurev.med.60.042307.110802
- Carhart-Harris RL, Nutt Dj. Serotonin and brain function: a story of two receptors. Journal of Psychopharmacology. 2017; 31 (9): 1091–1120. https://doi.org/10.1177/0269881117725915
- Institute of Functional Medicine. Hi serotonin and intestinal health. https://www.ifm.org
