Serotonin: What is it and how do you recognize a deficiency?

Serotonin, often called the "happiness hormone," plays a much larger role in your body than you might think. Besides mood, it also plays a role in sleep, appetite, and digestion.

A serotonin deficiency can therefore unexpectedly penetrate deeply into your physical and mental health, with a major impact on your daily functioning.

In this article I will explain to you:

• What Serotonin Is and How It Is Produced
• How to recognize a deficiency (possibly)
• What are the causes of a deficiency
• How to produce more serotonin

Serotonin is a neurotransmitter , meaning it transmits signals between nerve cells in the brain and the body. In the gut, it also functions as a hormone .

The official name for the molecule is 5-hydroxytryptamine (5-HT).

Many people wonder what the difference is between serotonin and serotine. The answer is simple: serotine doesn't exist and is the "misname" for serotonin.

For those interested, I found a nice video in which they explain in 2 minutes what serotonin is and what it does:

Our body produces serotonin itself, which mainly requires tryptophan , an essential amino acid that you must obtain from your diet (read more about this later in this article).

The conversion of tryptophan to serotonin occurs in several steps. Certain vitamins and minerals are required, which play an essential role as cofactors.

These are the steps and the required supplies:

1. Proteins - Proteins from your diet are broken down in your stomach (with stomach acid) and intestines into amino acids, including tryptophan, which is important for serotonin production.
   Excipients: Vitamin B1, B6 and Zinc
2. Tryptophan - This essential amino acid travels through your bloodstream to your brain and intestines where it is converted into 5-HTP.
   Excipients: Folate, iron, calcium and vitamin B3
3. 5-HTP - This is an intermediate product that is further converted into serotonin.
   Additives: vitamin C , B6, zinc and magnesium
4. Serotonin - The end product serotonin is stored in intestinal and brain cells.

These four steps form the basis for Serobooster , a natural product that supports serotonin production.

Earlier in this article, I explained that serotonin plays a dual role in our bodies. It's both a neurotransmitter and a hormone. This is related to where the substance is produced:

• In the intestines - A whopping 95% of all serotonin is produced and stored in your gut (hence the strong link between your gut health and serotonin). In the gut, serotonin functions as a hormone in processes like digestion and blood clotting.(4)(5)
• In the brain - The remaining 5% of serotonin is located in the brain. There, serotonin acts as a neurotransmitter and influences your mood, emotions and memory, among other things.(4)

A serotonin deficiency can manifest itself in many different ways, but it is often a combination of various complaints.

• Depression - serotonin is important for your mood. A deficiency can lead to depressed feelings. This is also seen, for example, in the days after using ecstasy, where large amounts of serotonin are depleted.
• Sleep problems - You need serotonin to produce 5-HTP. If you have less serotonin available, you can produce less melatonin.
• Chronic fatigue - Serotonin plays a role in energy metabolism, sleep, and mood. A deficiency can lead to long-term fatigue.
• Concentration problems - It also plays a role in memory and your ability to focus on a task. Low serotonin levels can impact your productivity.
• Sore muscles - A serotonin deficiency lowers your pain threshold and can also cause sore muscles. For this reason, medications that increase serotonin are often prescribed for people with fibromyalgia.
• Binge eating - A serotonin deficiency can lead to strong cravings for sweets. These cravings are often difficult to control, leading to binge eating.
• Anxiety - Serotonin helps you relax and maintain calmness. A deficiency can make you more anxious. This can include various types of anxiety, including social anxiety.

Do you recognize many of these symptoms in yourself?

In that case, it's advisable to discuss this with your GP or a medical specialist. This article can also help you see what you can do yourself to feel better about yourself.

Because you produce serotonin yourself, and therefore cannot ingest the substance through food or supplements, a serotonin deficiency cannot be due to insufficient intake.

However, a serotonin deficiency can be caused by the following:

1. Unhealthy lifestyle - Stress, unhealthy eating and insufficient sleep can lower serotonin.
2. Hormonal fluctuations - Serotonin production is linked to various hormones, including estrogen. When estrogen levels are low (menopausal transition), you produce less serotonin.
3. Malfunctioning receptors - Problems with the receptors can mean that even when there is enough serotonin, it cannot do its job properly. (6)
4. Insufficient nutrients - The body needs, among other things, tryptophan (or 5-HTP), magnesium, B6 and B12.
5. Drug use - Certain types of drugs such as ecstasy (MDMA), 3MMC and 4MMC deplete serotonin supplies, leaving less serotonin available.
6. Bowel problems - Given that most serotonin is located in your gut, any disruption in gut function or health can significantly impact your serotonin levels.(7)
7. Genetic factors - A serotonin deficiency can also be genetic. Hereditary factors can influence how your body produces, uses, or breaks down serotonin.

If you have too much serotonin, which is usually caused by medication or drugs, it can lead to a condition in which your body can't properly handle the excess. This is also called " serotonin syndrome ."

This syndrome is a serious (and potentially life-threatening) consequence of an excessive accumulation of serotonin in the central nervous system.

It can cause a combination of symptoms such as involuntary muscle contractions, rapid heart rate, high fever, and confusion. People may also experience dilated pupils and an upset stomach.(8)

I've already mentioned how important tryptophan is for serotonin production. Without tryptophan, there's no serotonin!

So you can boost your serotonin levels naturally by choosing foods rich in this essential amino acid.

It's also wise to eat sources of these nutrients daily. These are primarily vitamins B1, B3, B6, and C, and the minerals magnesium, iron, zinc, and calcium . These nutrients help your body convert tryptophan into serotonin.

I've compiled this handy top 10 list for you of foods that support serotonin production:

1. Salmon - Tryptophan, B3, B6, magnesium, and zinc.
2. Spinach - B1, B6, vitamin C, iron, calcium, and magnesium.
3. Turkey - Tryptophan, B1, B3, B6, zinc, and magnesium.
4. Eggs - Tryptophan, B1, B6, iron, and zinc.
5. Pumpkin seeds - Tryptophan, magnesium, iron, and zinc.
6. Chicken - Tryptophan, B1, B3, B6, and zinc.
7. Tofu - Tryptophan, iron, calcium, B1, B6, and magnesium.
8. Oatmeal - Tryptophan, B1, B6, zinc, iron, and magnesium.
9. Bananas - Tryptophan, B6, vitamin C, and magnesium.
10. Almonds - tryptophan, B1, B3, calcium, magnesium, and zinc.

Not only can you indirectly support your serotonin levels with food, supplements can also help with a deficiency.

Serotonin supplements are a group of supplements with ingredients that support the production of serotonin .

As I explained in the previous chapter on co-factors, you cannot take serotonin directly, but you can take the auxiliary and building blocks.

• 5-Hydroxytryptophan (5-HTP) – This is the main building block for serotonin production and is therefore often used in serotonin supplements. Unlike tryptophan, which has to compete with other amino acids to reach the brain, 5-HTP skips a step.
• Tryptophan - Tryptophan is the building block of 5-HTP and is sometimes used in serotonin supplements. However, taking tryptophan is less effective because it must first be converted into 5-HTP.
• Cofactors - the most important cofactors are active B6, zinc, active B12, and magnesium. These are also often the substances that are most difficult to obtain through food.

So, you can indirectly influence your serotonin levels with certain foods and supplements. But you can also do this with a few lifestyle and mindset changes!

Here are all the ways to increase your serotonin (9):

1. Exercise and Physical Activity - Regular exercise is good for serotonin production by increasing tryptophan in the brain. This contributes to a positive mood for both healthy people and those with depression. (9)
2. Sunlight exposure - Bright light, especially for seasonal affective disorder, can help boost serotonin levels, which has a positive impact on mood. There's evidence that serotonin is higher during sunny periods.(9)
3. Positive Thinking and Meditation - Psychotherapy and meditation can support serotonin production by positively influencing your mood and thoughts. Just as stress can disrupt your mood and hormones, positive thinking can also have a beneficial effect.(9)
4. Foods/Supplements with Tryptophan or 5-HTP - Foods and supplements containing tryptophan and 5-HTP help produce serotonin*. Both serve as building blocks for serotonin. Our Serobooster product is specially formulated to support this natural process.
5. Limiting Chronic Stress - Less stress means more serotonin! Stress lowers serotonin levels in the brain, which can lead to feelings of depression and an increased response to stress.(10)
6. Magnesium-rich foods - Magnesium is very important for serotonin production. It's involved in converting tryptophan into serotonin. A deficiency of this mineral makes it harder for your body to produce serotonin. Therefore, magnesium is good for your mood, and it's important to get enough of it or supplement with a magnesium supplement.
7. Optimize your gut flora - Recent research shows that 95% of our serotonin is made and stored in the intestines.(11) An imbalance in your gut can therefore cause an imbalance in your brain. This is also a reason for scientists to further investigate the link between gut problems and depression.

As I mentioned, exercise is great for your mental health and serotonin production. But why does exercise increase serotonin production?

1. Regular exercise reduces stress – cortisol (the stress hormone) decreases serotonin production. Regular exercise lowers your stress levels in the long run. This helps produce more serotonin.
2. Increased tryptophan availability - exercise helps your body's cells absorb tryptophan from your blood more effectively. As you know, tryptophan is the building block for 5-HTP and serotonin. When more tryptophan is available, you can produce more serotonin.
3. Exercise helps you sleep better - You need serotonin and melatonin for a good night's sleep. But sleeping well also helps you produce serotonin again. Exercise helps you get tired faster in the evening and sleep better.

Scientific studies also show that exercise and sports can be as effective as taking antidepressants in improving your mood.(9)

Now, I'm not against antidepressants, but I'm just pointing out that a good dose of exercise can also help you feel better about yourself.

Serotonin, also known as the "happiness hormone," plays a key role in (among other things) your mood, sleep, appetite, and digestion. A deficiency can lead to physical and mental health problems.

To prevent this, it's wise to ensure you get enough of the nutrients tryptophan, magnesium, zinc, iron, calcium, and vitamins B1, B3, B6, and C. Your body needs these nutrients to produce serotonin. You can take supplements like tryptophan or 5-HTP, the direct precursor to serotonin.

Be careful with medications and drugs that increase your serotonin levels (especially in combination with serotonin supplements) to avoid the dangerous consequences of serotonin syndrome.

Finally, support your serotonin levels by exercising regularly, getting enough sunlight, and reducing stress. And optimize your gut health, as 95% of your serotonin is produced there.

With these simple steps you can give your serotonin a good boost!

Sources used

1. Berger, M., Gray, J. A., & Roth, B. L. (2009). The Expanded Biology of Serotonin. Annual Review Of Medicine , 60 (1), 355–366. https://doi.org/10.1146/annurev.med.60.042307.110802
2. Bakshi, A., & Tadi, P. (2022, October 5). Biochemistry, serotonin . StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK560856/
3. Bamalan, OA, Moore, MJ, & Khalili, YA (2023b, July 30). Physiology, serotonin . StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK545168/
4. Ducy, P., & Karsenty, G. (2010). The two faces of serotonin in bone biology. Journal Of Cell Biology , October 4, 2010 . https://rupress.org/jcb/article/191/1/7/35980/The-two-faces-of-serotonin-in-bone biologyDual
5. Terry, N., & Margolis, K. G. (2016). Serotonergic Mechanisms Regulating the GI Tract: Experimental Evidence and Therapeutic Relevance. Handbook Of Experimental Pharmacology , 319–342. https://doi.org/10.1007/164_2016_103
6. Nautiyal, K. M., & Hen, R. (2017). Serotonin receptors in depression: from A to B. F1000Research , 6 , 123. https://doi.org/10.12688/f1000research.9736.1
7. Jessica M, Yano, Kristie Yu, & Gregory P. Donaldson. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell Press , 161 (2). https://www.cell.com/fulltext/S0092-8674%2815%2900248-2
8. Simon, L.V., Torrico, T.J., & Keenaghan, M. (2024, March 2). Serotonin syndrome . StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK482377/ Young, S. N. (2007, November 1). How to increase serotonin in the human brain without drugs . PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/
9. Mahar, I., Bambico, F. R., Mechawar, N., & Nobrega, J. N. (2014). Stress, serotonin, and hippocampal neurogenesis in relation to depression and antidepressant effects. Neuroscience & Biobehavioral Reviews , 38 , 173–192. https://doi.org/10.1016/j.neubiorev.2013.11.009
10. Appleton, J. (2018). The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. PubMed , 17 (4), 28–32. https://pubmed.ncbi.nlm.nih.gov/31043907