Serotonine

Serotonin: What Is It and What Does It Do?

Geschreven door: Ebrina van der Bijl

|

Gepubliceerd op:

|

Leesduur: 9 min

Serotonin, often called the "happiness hormone," plays a much larger role in your body than you might think. You probably already know that serotonin is responsible for regulating your mood.

But did you know that it also influences many other important functions, such as your 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 you will read everything you need to know about the importance of this substance, what you notice when you have a deficiency and what you can do to get your serotonin levels back on track (naturally).

Serotonin regulates mood, sleep, appetite, digestion, and more. A deficiency affects both your physical and mental functioning.

Serotonin production requires tryptophan, vitamins, and minerals; 95% is produced in the intestines.

You can increase your serotonin levels with diet, 5-HTP, exercise, sunlight, stress reduction and healthy gut flora.

Table of contents
What is Serotonin? What Does Serotonin Do? How Is Serotonin Produced? Where Is Serotonin Produced? Recognizing Serotonin Deficiency Possible Causes of Serotonin Deficiency Too Much Serotonin (Serotonin Syndrome) Which Foods Help with Serotonin Production? Top 10 Serotonin Foods Serotonin Supplements 5-HTP - The Direct Precursor to Serotonin Ways to Increase Serotonin Summary

What is Serotonin?

Serotonin is a neurotransmitter , meaning it transmits signals between nerve cells in the brain and body.

But in the intestines it also functions as a hormone , where serotonin regulates processes such as digestion, bowel movements and blood clotting.

This makes serotonin unique because it can influence signals both in the nervous system and within the body via the bloodstream.

Good to know : Many people wonder what the difference is between serotine and serotonin. The answer is simple: Serotine is the same as serotonin, but the terms are often used interchangeably. Therefore, serotonin is the correct, scientifically recognized term.

What does Serotonin do?

While serotonin is known for promoting good feelings, it does much more than just affect your mood.

Serotonin also plays an important role in many other bodily processes, including:

  • Sleep and Biorhythm - Regulates sleep patterns and biorhythms; it supports melatonin production for good sleep quality.
  • Mood - Influences emotions and helps stabilize your mood.
  • Digestion - Regulates bowel movements and appetite; aids in digestion and protection of the intestinal wall.
  • Wound healing - Stimulates platelets for blood clotting.
  • Bone health - May affect bone density.
  • Memory and Learning - Influences memory processes and learning capacity.
  • Pain experience - Plays a role in how you experience pain.
  • Body temperature - Contributes to regulating your body temperature.
  • Libido - Supports sexual function and desire. (1)(2)(3)

How is serotonin produced?

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:

Step 1: Proteins → Tryptophan

Proteins from food are broken down in the stomach and intestines into tryptophan, the raw material for serotonin.
Additives - No specific vitamins or minerals required

Step 2: Tryptophan → 5-HTP
Tryptophan is converted into 5-HTP in the brain and intestines.
Additives - Iron, folate, vitamin B3

Step 3: 5-HTP → Serotonin
5-HTP is converted into serotonin.
Additives - Vitamin B6, zinc, magnesium

Step 4: Serotonin Storage and Functioning
Serotonin is stored in gut and brain cells and regulates mood and sleep.
Additives - Omega-3 fatty acids (DHA, EPA), vitamin D

Where is serotonin made?

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 gut : 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)

Recognizing serotonin deficiency

Do you often feel down, have trouble sleeping, or lack enthusiasm for things you normally enjoy? This could indicate a serotonin deficiency.

A long-term serotonin deficiency can lead to symptoms such as sleep problems , chronic fatigue , and difficulty concentrating. You may also experience feelings of sadness , anxiety , and listlessness .

Ultimately, these symptoms of serotonin deficiency can also affect your social life and relationships.

Do you recognize many of these symptoms in yourself? It's advisable to have your serotonin levels checked by a doctor.

Please note : The symptoms of a serotonin deficiency can also be caused by other factors, making it difficult to recognize!

Possible causes of a serotonin deficiency

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. Dysfunctional receptors - Serotonin works by binding to specific receptors in your brain and other parts of your body. Problems with the receptors can prevent serotonin from working properly, even when there's enough of it. (6)
  2. Insufficient nutrients - When your body doesn't have enough nutrients, such as tryptophan and certain minerals and vitamins, the conversion process can't take place properly. See my previous explanation about the production steps of serotonin.
  3. Gut Issues - Given that most serotonin is located in your gut, any disruption in gut function or health can significantly impact your serotonin levels. (7)
  4. Genetic factors - A serotonin deficiency can also be genetic. Hereditary factors can influence how your body produces, uses, or breaks down serotonin.

Furthermore, certain medications, hormonal fluctuations and lifestyle changes , such as too little sleep or increased stress, can cause your serotonin levels to drop.

Too much serotonin (serotonin syndrome)

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)

Good to know : This generally only occurs when using serotonin-boosting drugs and medications. But even when taking supplements like 5-HTP (see later in this article), it's wise to stick to the recommended dosage!

Which foods help with serotonin production?

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

So you can naturally support serotonin production by choosing foods rich in this essential amino acid.

It's also wise to eat sources of these nutrients daily. These are primarily:

  • Vitamins B6, D and folate (to a lesser extent B3)
  • Magnesium, iron and zinc
  • Omega-3 fatty acids

These nutrients help your body convert tryptophan into serotonin or support the functioning of serotonin in the brain.

Top 10 Serotonin Foods

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

Serotonin supplements

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 containing ingredients that support serotonin production . As I explained in the previous chapter on cofactors, you can't take serotonin directly, but you can take the excipients.

5-HTP - The direct precursor of serotonin

5-HTP is the final step in serotonin production and is therefore often used in serotonin boosters. Unlike tryptophan, which has to compete with other amino acids to reach the brain, 5-HTP skips a step.

This makes it more effective in supporting mood, memory, appetite and libido, and can help with imbalances in these areas.

Ways to Increase Serotonin

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 or Supplements with Tryptophan or 5-HTTP - 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 5-HTP into serotonin. A deficiency of this mineral can make it harder for your body to produce serotonin. Therefore, it's important to get enough of it or supplement with a supplement.  magnesium supplement .
  7. Optimize your gut flora - Recent research shows that 95% of our serotonin is produced and stored in the gut. (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.

Please note : Claims marked with (*) are health claims awaiting European approval.

Summary

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 additives. Your body needs these substances to produce serotonin.

As a supplement you can take, for example, tryptophan or 5-HTP, the direct precursor of serotonin.

But 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.

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

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

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.

Read more

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/#:~:text=The%20syndrome%20develops%20rapidly%20within,hyperreflexia%2C%20clonus%2C%20and%20tremors .
  9. 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/
  10. 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
  11. 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

← Go back