Naturally produce serotonin

When you feel happy and all seems right with the world, you’re feeling the effects of serotonin. This hormone is responsible for boosting mood, as well as a host of other functions.

An area in the center of the brainstem produces serotonin, which then acts on many different parts of the brain to affect a variety of functions and behaviors, including:

• memory
• fear
• the stress response
• digestion
• addiction
• sexuality
• sleep
• breathing
• body temperature

Low levels of serotonin are linked to depression. The most commonly used antidepressants, the selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs), work by increasing serotonin levels in the brain.

It’s also possible to increase serotonin levels without taking medicine. One natural way to increase serotonin is by working out. When you pedal your bicycle or lift weights, your body releases more tryptophan, the amino acid your brain uses to make serotonin. This boost in serotonin (along with other endorphins and other neurotransmitters) is why many people get that feeling of euphoria known as a "runner’s high" after an intense workout. 

Exposure to either the sun or to the bright light meant to replicate it is another way to naturally increase serotonin levels. Light therapy is one of the main treatments for seasonal affective disorder (SAD), the winter blues that may be triggered by a drop in serotonin levels.

Getting extra serotonin from foods is a bit trickier. Protein-rich foods such as turkey are high in tryptophan, but our bodies don’t convert it to serotonin very efficiently. And when you eat turkey together with other high-protein foods, the protein breaks down into amino acids, which compete with tryptophan to get across your blood-brain barrier (the border that prevents potentially harmful substances from reaching your brain). As a result, less tryptophan gets in.

One way to sneak more tryptophan into your brain is to get it from complex carbohydrate sources, such as vegetables, fruits, legumes, and whole grains. When you eat these carbs, your body produces insulin, which helps your muscles pull in more amino acids, giving tryptophan a better chance at reaching your brain.

Serotonin is just one of the four feel-good hormones. To learn more about the others and how they work, head to the beginning of this series. 

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What you need to know about serotonin

Serotonin is an important monoamine neurotransmitter and hormone that acts in both the brain and the gut. It plays a large role in daily behavior, affecting appetite, emotions, mood, movement, cognition, circadian rhythm, and the "unconscious" nervous system (vegetative). Discovered in the 1940s, serotonin plays a key role in the homeostasis system and many intestinal functions.

Serotonin imbalance is associated with a wide range of symptoms that affect mental and physical health and quality of life. Increasing serotonin levels helps those who suffer from anxiety, depression, migraine or irritable bowel syndrome. Most often, it is during these diseases that the level of serotonin is low. Low serotonin levels have also been linked to depression, intestinal problems, some symptoms of Parkinson's disease, and other health outcomes. nine0003

Monoamine neurotransmitters such as serotonin, norepinephrine and dopamine affect mood. A meta-analysis of 90 studies found that patients who were deficient in tryptophan, serotonin, or tyrosine experienced low mood. An imbalance of serotonin, dopamine, and norepinephrine can contribute to bipolar disorder. Low levels of serotonin reduce melatonin levels, which disrupts the sleep-wake cycle.

Fortunately, there are ways to increase the level of serotonin in the body. This will help you take supplements and foods, some of which are already present in our diet. nine0003

Foods that increase serotonin levels.

Serotonin is synthesized from tryptophan. Foods containing tryptophan:
1) Eggs
According to recent studies, the protein in eggs can significantly increase the level of tryptophan in the blood plasma. Yolks are rich in tryptophan and tyrosine, choline, biotin, omega-3 fatty acids, and other nutrients that contribute greatly to maintaining health.

2) Cheese
Cheese is another great source of tryptophan.

3) Tofu
Soy products are rich sources of tryptophan. We can add tofu to almost any dish.

4) Salmon
In addition, salmon has other beneficial properties: maintaining cholesterol levels and lowering blood pressure. It is also a source of omega-3 fatty acids.

5) Nuts and seeds
Nuts and seeds are a good source of fiber, vitamins, antioxidants and tryptophan. nine0003

6) Turkey
Turkey meat also contains tryptophan.

Unlike tryptophan, serotonin is not found in foods. Foods high in protein, iron, riboflavin, and vitamin B-6 tend to be high in this amino acid. Although foods high in tryptophan do not by themselves increase serotonin levels, there is a trick to this system. These are carbohydrates, as they cause the body to secrete more insulin. Insulin promotes the absorption of amino acids and an increase in the activity of tryptophan in the blood. nine0003

So if you eat a diet high in tryptophan and carbohydrates, you increase your serotonin levels. For best results, consume the above foods with a serving of healthy carbohydrates such as rice, oatmeal, or whole grain bread.

Healthy habits that increase serotonin levels.

1) Stress reduction
Cortisol is a hormone released by the body during times of stress. High stress or high cortisol levels can lower your serotonin levels. How to reduce stress? This will help training, yoga and meditation. nine0003

2) Exercise
Fatigue after physical activity increases the amount of tryptophan that can cross the blood-brain barrier and increases serotonin production.

3) Yoga and meditation
Yoga and meditation can improve mood and relieve symptoms of various types of depression. Meditation activates many parts of the brain that are important for understanding yourself, emotions, problem solving, and awareness.

4) Psychotherapy
Psychotherapy significantly increases serotonin activity and reduces symptoms of depression. nine0003

5) Music
Music has been shown in research to increase neurotransmitters such as serotonin.

6) Dancing
Dancing also increases serotonin levels.

Physical treatments that increase serotonin levels:

1) Neurofeedback
Neurofeedback allows people to consciously change their brain activity and therefore change their behavior and cognition. Fibromyalgia patients have found that they experience less pain, fatigue, anxiety, and depression after this procedure. nine0003

2) Massage
Massage lowers cortisol levels and raises serotonin and dopamine levels. Massage has been proven to be able to cope with health problems associated with stress.

3) Acupuncture
In a clinical study in 75 women with fibromyalgia, acupuncture increased serotonin levels.

4) Light Therapy
Bright light therapy (photobiomodulation) shows promising results in the treatment of depression.

5) Electrical stimulation of the vagus nerve
Scientists conducted a study on rats. Long-term stimulation of the vagus nerve (for 14 days) increased the level of serotonin in the brains of rats.

Serotonin-increasing supplements:

Consult your physician before taking supplements. Follow his recommendations regarding their dosage.

L-tryptophan
L-tryptophan is used in the body to produce 5-HTP, from which serotonin is made. An increase in L-tryptophan can increase plasma serotonin levels, relieving cognitive, motor, or intestinal problems. In one study, women with PMS took supplements daily for 14 days. They noticed that their mood improved, irritability decreased, sleep problems and cravings for carbohydrates disappeared. nine0003

Probiotics
In the digestive tract, probiotics restore the gut microbiome and influence the gut-brain interaction. Gut bacteria are important because they can produce tryptophan, from which serotonin is made.

Vitamin D
If vitamin D levels are low, there will be less serotonin in the brain. Thus, increasing vitamin D intake increases serotonin levels, reducing the risk of psychiatric disorders.

Omega-3 fatty acids
While vitamin D helps neurons produce serotonin, omega-3s help neurons release serotonin and increase its activity. Fish such as salmon or trout are rich in omega-3 fatty acids. Omega-3 fatty acid supplements are also sold as fish oil capsules. nine0003

St. John's wort
St. John's wort is a popular herb used as an antidepressant for mild depression. The plant increases serotonin levels in the brain, similar to typical antidepressants, but with fewer side effects.

Vitamin B
Lack of vitamin B may contribute to the occurrence of mental disorders. The body needs vitamin B6 to produce neurotransmitters like serotonin from 5-HTP. Vitamins B12 and B9 are needed to convert tryptophan to serotonin. nine0003

Vitamin C
Vitamin C supplementation for 6 weeks increased brain serotonin levels in rats.

Vitamin E
Vitamin E supplementation for 8 weeks increased serotonin levels in rats suffering from spinal cord injury.

Magnesium and zinc
Minerals such as zinc and magnesium may have antidepressant effects. Zinc can be increased through foods such as red meat, oysters, and whole grains. Magnesium is found in green leafy vegetables, nuts and beans. nine0003

Turmeric
In mice, a single dose of curcumin (10–80 mg/kg) increased serotonin levels.

L-theanine
Green tea has the highest concentration of L-theanine and has a relaxing effect on the mind.

Rhodiola rosea
Rhodiola rosea is a herb that helps reduce anxiety and depression. In a clinical study, 89 patients with mild to moderate depression and low serotonin levels took extracts of Rhodiola rosea (340 mg/day and 680 mg/day) for 42 days. They reduced symptoms of depression, including insomnia and emotional instability. nine0003

Saffron
30 mg per day of saffron capsules may improve depressive symptoms in adults with major depressive disorder for 6-8 weeks.

Magnolia
Magnolia bark and ginger root are commonly used to treat mental disorders in traditional Chinese medicine.

Essential oils
Essential oils are commonly used to reduce anxiety, stress, bad mood and other mental disorders. The smell of essential oils (their inhalation) can increase the production of serotonin and dopamine. What types of oils we recommend: ylang-ylang, Surinamese cherry, lavender oil, orange, almond and bergamot. nine0003

Ginseng
Ginseng releases serotonin and increases its activity in the brain.

Valerian
Valerian plant root increases serotonin levels and activity.

How to know the level of serotonin

It is impossible to measure the levels of serotonin in a person's brain without a brain biopsy. Indirect markers that are good indicators of brain serotonin levels are cortisol levels and HIAA levels in the blood or urine.

Risks
Excess serotonin can lead to serotonin syndrome, which can be fatal. Usually, excess serotonin occurs in people who take too many medications. MDMA, LSD, and other synthetic drugs can cause serotonin syndrome and should not be taken without a doctor's prescription.

Serotonin: what is it, in simple words

Serotonin affects almost our entire body. It acts not only in the familiar role of the “hormone of happiness”, but also plays many other important roles. Therefore, it is worth monitoring its level and helping yourself to maintain it in the normal range. nine0003

Anastasia Afanasyeva, psychiatrist, psychotherapist, clinical director of the service for the selection of psychologists Alter

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What is serotonin

Serotonin is one of the neurotransmitters of the nervous system, molecules that act as a "negotiator" or "communicator": they move between neurons (nerve cells), helping to transmit a signal from one of them to another. Serotonin is produced from the essential amino acid tryptophan, which is found in protein foods of animal and plant origin. nine0003

Although we are used to associate serotonin with mood and emotions, that is, with the activity of our nervous system, only 5% of the body's serotonin is produced in the brain. It is these 5% that affect our emotional state. The lion's share of this substance (80-95%) is actually synthesized and stored in the cells of the gastrointestinal tract. Serotonin is also produced in certain skin cells, platelets, and cells in a number of other organs. All this mass of serotonin is also in action: it turns out that this hormone performs many more important functions. nine0003

What Serotonin Does

Serotonin helps reduce depression and regulate anxiety and anxiety. But, in addition, it affects our entire body: it helps us sleep, eat, digest food and even heal wounds - not only mental, but also quite physical. (I want to say: what would we do without it!)

This is how this substance is involved in various processes and functions of the body.

Mood

It is believed that serotonin regulates the intensity of anxiety, happiness and mood background. If there is enough serotonin, then we are in a consistently good mood, and vice versa: depressive states are associated with low levels of serotonin. nine0003

Sleep

Serotonin stimulates the parts of the brain that control sleep and wake cycles - it is he who "decides" whether you sleep or not.

Blood clotting

Serotonin, which platelets collect from the blood, helps heal wounds by causing tiny arteries to narrow and may help normal blood clotting.

Bone Strength

This hormone plays an important role in bone health. Too high levels of serotonin in bone tissue can lead to osteoporosis. nine0003

Intestinal regulation

As we have said, most of the serotonin in our body is found in the stomach and intestines. This substance helps control the motility and functions of the gastrointestinal tract.

Help with food poisoning

Serotonin is one of the causes of nausea and indigestion as a reaction to toxic substances that enter the body with food. When poisoned, the production of serotonin in the intestines increases and diarrhea occurs in order to quickly displace harmful or unpleasant food. Also, serotonin increases in the blood - this stimulates the part of the brain that triggers the nausea mechanism. nine0003

Sexual function

Low levels of serotonin are associated with increased libido. And vice versa: if there is a lot of serotonin, libido decreases. And the truth is: why make extra gestures, if we feel good anyway?

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Why serotonin is called the "hormone of happiness"

Serotonin regulates our mood. When there is enough serotonin, we feel:

Since the 1980s, drugs have been actively used to treat depression, which increase the level of serotonin, blocking its natural breakdown. This group of antidepressants is called SSRIs - selective serotonin reuptake inhibitors. It was on the basis of studies of these drugs that the assumption was born that an increase in the amount of serotonin relieves the symptoms of depression and anxiety. However, this conclusion is now being questioned. The problem is that serotonin levels can only be measured in the blood, not in the brain. So, it cannot be argued that SSRIs really affect the level of this substance in the nervous system. nine0003

And yet there is a connection between the amount of serotonin and our emotional state. So, in 2016, a study was conducted on mice, in the nerve cells of which there were no receptors that inhibit the synthesis of serotonin. Accordingly, more serotonin got into their brain. The study showed that these mice experienced less anxiety and depression, and were better able to tolerate external stress [1].

Thus, today scientists are inclined to believe that serotonin does not so much increase the intensity and duration of positive emotions as it reduces our susceptibility to negative ones. nine0003

How to increase serotonin without drugs

Good old healthy lifestyle will help to raise the level of serotonin. All those basic ways to prevent depression and keep yourself in good shape, which every article on these topics recommends, work precisely because they contribute to the production of serotonin in the body.

Sunshine

The sun helps increase serotonin production. Spend more time outdoors, go for walks. In autumn and winter, the lack of sun can be compensated, if not by a trip to warm islands, then by light therapy - treatment with special lamps. nine0003

Exercise

Light running, walking, swimming, cycling, cardio can all help restore serotonin levels. It is important that the load is regular, but at the same time moderate and pleasant. A good habit is to use at least part of the way to work or a lunch break as an opportunity to walk (and at the same time “recharge” with ultraviolet light, if the weather allows).

Meditation

Meditation can reduce stress levels and promote a positive outlook on life. This, in turn, also helps keep serotonin levels high. nine0003

Normalization of sleep

Regular adequate sleep is necessary in order to stabilize the serotonin system.

Diet

Can serotonin be found in foods? Let's talk about this in more detail.

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What is serotonin

Contrary to popular belief, serotonin is not found in food - it is synthesized only in our body. Food contains tryptophan, the same amino acid that is then converted into serotonin. nine0003

In order to produce more of this hormone in the body, you need to include the following foods in your diet:

• eggs;
• hard cheeses;
• turkey;
• nuts;
• salmon;
• tofu;
• pineapple.

It can be assumed that if we eat less foods containing tryptophan, this will lead to a decrease in mood. However, studies show that if you remove tryptophan from the diet, the emotional background decreases only in those people who have already had depressive episodes before. For those who did not suffer from depression in the past, a decrease in dietary tryptophan intake was not significantly affected. This seems to be due to the fact that in people with depressive disorders, the very process of serotonin metabolism changes. nine0003

As we have already found out, serotonin helps to stabilize mood, and if you actively increase it in all of the above ways, this does not mean that you will feel euphoria: your emotional background will simply become more even, you will be less prone to anxiety and more stable to stress.

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Why high serotonin is dangerous

Even if you eat a lot of cheese and nuts, you don't have to worry that serotonin will exceed the norm (although you shouldn't overeat anyway). An excess of this hormone in the body can occur, for example, due to improper intake of certain medications (most often antidepressants) or their combination with drugs. This abruptly starts the "factory" for the production of serotonin in our body at full capacity - the hormone is produced too much, which can cause serotonin syndrome, in fact - "poisoning" with serotonin. nine0003

Serotonin syndrome most often develops within two hours after the first dose of the drug that provoked it, and disappears after 6-24 hours after administration.

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