Tekort Serotonine

Serotonin Deficiency? Here's How to Recognize the Symptoms

Geschreven door: Ebrina van der Bijl

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Gepubliceerd op:

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Leesduur: 8 min

You may have heard of serotonin as the "happiness hormone." But did you know it does much more than just influence your mood? Serotonin also helps balance your sleep, energy, appetite, and even your libido.

If your body has too little serotonin, it can cause unpleasant symptoms, more than you might think. You often feel restless, less happy, or have trouble sleeping and concentrating. This is because your body and mind become unbalanced.

Do you recognize these signs? Then it's important to know quickly what you can do about it. In this article, I'll explain which symptoms indicate a deficiency and how you can supplement it.

Serotonin deficiency can lead to mood swings, sleep problems, fatigue, loss of concentration, and intestinal problems; if in doubt, consult a doctor.

Causes include a deficiency of tryptophan, poor conversion, intestinal problems, little sunlight, stress and genetic factors.

Solutions include sufficient exercise, sunlight, a diet rich in tryptophan, a good sleep pattern, relaxation, social connection, and stress reduction.

Table of contents
Symptoms of a serotonin deficiency How do you recognize a serotonin deficiency? What causes a serotonin deficiency? What can you do about it? 7 solutions for a serotonin deficiency Serotonin and depression: Is a deficiency the cause?

Symptoms of a serotonin deficiency

If your body doesn't produce enough serotonin or can't use it properly (I'll tell you more about that later), this can affect various processes in which serotonin plays an important role.

And you notice it: You feel different, both in your head and in your body.

  1. Sadness and depressed feelings - You often feel sad, listless, or lose interest in things you normally enjoy. It can feel like you're under a dark cloud for no apparent reason.
  2. Anxiety and irritability - Small things can quickly make you anxious or angry. Your temper is shorter than usual, and you can quickly become worried or tense.
  3. Sleep problems - You have trouble falling asleep or wake up frequently during the night. Even after a good night's sleep, you don't feel rested.
  4. Changed appetite - You may notice that you crave sweet or carbohydrate-rich snacks more, or that you eat less than normal.
  5. Fatigue and Low Energy - You feel constantly tired, as if you're fighting sleep all day, even if you get enough sleep.
  6. Concentration problems - You notice that you forget things more quickly, have difficulty focusing or that your thoughts are going in all directions.
  7. Increased pain sensitivity - You are more sensitive to pain, for example, you suffer more often from headaches, muscle pain or other painful areas without an obvious cause.
  8. Stomach and intestinal complaints - You may experience stomach pain, bloating, or irregular bowel movements more often, because serotonin also regulates your digestion.
  9. Low libido - You have less desire for sex or physical intimacy than before.
  10. Mood swings - Your emotions fluctuate rapidly: you may suddenly cry, become angry, or feel depressed for no apparent reason.
  11. No desire for social contact - You feel less inclined to meet up with friends or family and keep putting off doing things you used to enjoy.

How do you recognize a serotonin deficiency?

A serotonin deficiency isn't always easy to recognize. This is because the symptoms often mimic stress, fatigue, or mood swings.

There's no simple home test that can directly measure whether your serotonin is too low. So, how do you know if it's actually a serotonin deficiency?

Your GP can determine this for you.

  • A serotonin deficiency is usually diagnosed by your GP based on your symptoms and an extensive discussion about your health and mood.
  • Sometimes the doctor can do blood tests to rule out other causes, but a direct serotonin test is not routinely available
  • Scientifically, serotonin is often measured in the cerebrospinal fluid , but this is a complicated and invasive procedure that is almost never done routinely

In short : If you suspect you have a serotonin deficiency, discuss it with your doctor. They can guide you, possibly refer you to a specialist, and work with you to determine what steps you can take to improve your serotonin levels.

What causes a serotonin deficiency?

Serotonin itself is not found directly in food or supplements, but is produced in your body from building blocks such as the amino acid tryptophan .

A serotonin deficiency does not occur because you eat too little serotonin, but because your body does not produce enough serotonin or does not use it properly.

This could be due to, for example:

  • Too few building blocks - You do not have enough of the amino acid tryptophan, which is needed to make serotonin
  • Poor conversion - Your brain cannot properly convert tryptophan into serotonin
  • Problems with the receptors - Sometimes there is enough serotonin, but the receptors do not function properly, so the signal is not transmitted properly, even though there is enough serotonin present
  • Gut Problems - Because most of your serotonin is made in your gut, disrupted gut function can significantly impact serotonin levels
  • Less daylight in autumn and winter - Can cause your body to produce less serotonin (the same effect if you don't go outside much during the day)
  • Lifestyle factors - Such as chronic stress, poor sleep, little exercise, unhealthy diet and excessive alcohol consumption can lower serotonin levels
  • Genetic factors - Hereditary traits can determine how well your body produces, uses, or breaks down serotonin

What can you do about it? 7 solutions for a serotonin deficiency

The big question, of course, is: What can you do to get out of that slump? These natural methods help you address serotonin deficiency by supporting serotonin production.

  1. Exercise for at least 30 minutes every day – Whether you go for a walk, cycle or do a light workout, physical activity boosts serotonin production. (1) (2)
  2. Get at least 15 minutes of sunlight a day – Step outside without sunglasses and leave your phone at home or in your pocket. Sunlight stimulates serotonin production in your brain. By letting at least 15 minutes of uninterrupted sunlight shine on your face each day, you help your body produce more serotonin. (3) (4)
  3. Eat foods rich in tryptophan – Getting enough tryptophan daily helps your body produce more serotonin. Foods like chicken, fish, nuts, seeds, bananas, and dairy are rich in tryptophan. You can also supplement with supplements that support serotonin production. (5)
  4. Maintain a regular sleep schedule – Try to go to bed and wake up at the same time every day. Serotonin plays a key role in regulating your sleep-wake cycle and helps produce melatonin, the hormone that makes you sleepy and regulates your body clock. Getting regular, adequate sleep helps keep this system functioning properly. (6)
  5. Do a relaxation exercise daily – for example, 5 minutes of breathing exercises, meditation, or mindfulness.
  6. Schedule social time – Meet up with friends or family, even if it's just for a short time.
  7. Limit stress – Take breaks, say no to things that don't give you energy, and try to do things that relax you. (7)

Perhaps you're reading this while still in bed, or you've already spent the whole day on the couch. In that case, a tip about getting to bed on time or making social appointments might seem like a bridge too far.

For those really tough moments, I have a few easy, accessible tips for you:

  • Write down one sentence you're grateful for - Even if it feels small or difficult, a small spark of gratitude can change your perspective
  • Move at your pace - It doesn't have to be a workout: Wiggle your toes, stretch your arms, rotate your shoulders, just start waking up your body at your pace
  • Send a message to someone you trust - Even if it's just one word, connection helps you remember you're not alone

Good to know : Are you experiencing long-term depression? Or do your days seem to be getting harder and harder? Then it's best to see your doctor. There might be more going on than just a serotonin deficiency. Professional treatment and perhaps even medication may be necessary. But these natural methods can be a valuable addition, both for prevention and alongside other treatments.

Serotonin and Depression: Is a Deficiency the Cause?

Have you ever heard that a serotonin deficiency is the cause of depression? It's a theory that was very popular for years, especially because antidepressants like SSRIs work by increasing serotonin levels in the brain. It sounds logical, right? But is it actually true?

Recent large scientific studies, including a comprehensive review from 2022, have examined this very closely. The results? There's no strong evidence that people with depression necessarily have lower serotonin levels than others .

Measurements in blood, cerebrospinal fluid and brain tissue show that there is no clear difference in serotonin levels or in the functioning of serotonin receptors between people with and without depression.

So what does this mean for you if you're struggling with low moods? It doesn't mean that antidepressants don't work; on the contrary, they can really help. But their effects likely go much further than just replenishing serotonin. (8)

In short : Depression is not simply a matter of a 'deficiency', but rather a complex interplay of biological and psychological factors.

Ebrina van der Bijl - Natural Performance

Ebrina van der Bijl

Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.

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Sources used

  1. Schuch, F.B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P.B., & Stubbs, B. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal Of Psychiatric Research, 77, 42–51. https://doi.org/10.1016/j.jpsychires.2016.02.023
  2. Basso, J. C., & Suzuki, W. A. ​​(2017a). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain Plasticity, 2(2), 127–152. https://doi.org/10.3233/bpl-160040
  3. Pjrek, E., Friedrich, M., Cambioli, L., Dold, M., Jäger, F., Komorowski, A., Lanzenberger, R., Kasper, S., & Winkler, D. (2019). The Efficacy of Light Therapy in the Treatment of Seasonal Affective Disorder: A Meta-Analysis of Randomized Controlled Trials. Psychotherapy And Psychosomatics, 89(1), 17–24. https://doi.org/10.1159/000502891
  4. Lambert, G., Reid, C., Kaye, D., Jennings, G., & Esler, M. (2002). Effect of sunlight and season on serotonin turnover in the brain. The Lancet, 360(9348), 1840–1842. https://doi.org/10.1016/s0140-6736(02)11737-5
  5. Kikuchi, A. M., Tanabe, A., & Iwahori, Y. (2020). A systematic review of the effect of L-tryptophan supplementation on mood and emotional functioning. Journal Of Dietary Supplements, 18(3), 316–333. https://doi.org/10.1080/19390211.2020.1746725
  6. Van Dalfsen, JH, & Markus, CR (2019). The involvement of sleep in the relationship between the serotonin transporter gene-linked polymorphic region (5-HTTLPR) and depression: A systematic review. Journal Of Affective Disorders, 256, 205–212. https://doi.org/10.1016/j.jad.2019.05.047
  7. Young S.N. How to increase serotonin in the human brain without drugs. J Psychiatry Neurosci. 2007 Nov;32(6):394-9. PMID: 18043762; PMCID: PMC2077351
  8. Moncrieff, J., Cooper, R. E., Stockmann, T., Amendola, S., Hengartner, M. P., & Horowitz, M. A. (2022). The serotonin theory of depression: a systematic umbrella review of the evidence. Molecular Psychiatry, 28(8), 3243–3256. https://doi.org/10.1038/s41380-022-01661-0

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