Serotonin: What is it for and how to increase it naturally
Serotonin, known as the “feel-good hormone,” is a key neurotransmitter that influences mood, sleep, appetite, and digestion. Alterations in its levels can lead to anxiety, depression, and intestinal disorders.
Produced 90% in the intestine and 10% in the brain, serotonin acts as a bridge between the gut and the mind. Knowing its role allows you to intervene naturally, modulating your lifestyle and diet.
In this guide, you will discover where serotonin is formed, why it is essential, and which strategies—from morning light to foods rich in tryptophan—can safely stimulate your “happiness neurotransmitter.”
What is serotonin and where is it found in the body?
Serotonin is a monoamine neurotransmitter derived from the essential amino acid tryptophan. Contrary to popular belief, approximately 90% of the body's total serotonin is produced in the intestine, particularly by enterochromaffin cells in the gastrointestinal mucosa. Only the remaining 10% is synthesized in the brain, mainly in the raphe nuclei, structures located in the brainstem.
The process of serotonin synthesis initially involves the conversion of tryptophan into 5-hydroxytryptophan (5-HTP) by the enzyme tryptophan hydroxylase. Subsequently, 5-HTP is decarboxylated to form serotonin. Once synthesized, this molecule can act locally or be transported through the bloodstream, where it is stored mainly in platelets.
In the central nervous system, serotonergic neurons project their fibers to numerous brain areas, including the cortex, limbic system, hypothalamus and spinal cord, thus justifying the multiplicity of functions in which this neurotransmitter is involved.
What is serotonin for? All the benefits
Serotonin has a significant influence on multiple physiological functions:
1. Mood regulation: it is considered one of the main modulators of mood. Adequate levels of serotonin are associated with a feeling of well-being, tranquility and satisfaction;
2. Sleep-wake cycle control: serotonin is a precursor of melatonin, the hormone that regulates the circadian rhythm. A correct serotonergic balance therefore promotes the quality of sleep;
3. Appetite regulation: it acts on the hypothalamic centers of hunger and satiety, contributing to the control of food intake;
4. Gastrointestinal functionality: being produced mainly in the intestine, it modulates gastrointestinal motility and the secretion of digestive enzymes;
5. Pain modulation: it participates in the mechanisms of endogenous analgesia, influencing the perception of painful stimuli;
6. Thermoregulation: it contributes to maintaining body temperature through action on specific hypothalamic centers;
7. Cognitive functions: it is involved in the processes of learning, memory and attention;
8. Vascular regulation: it influences the tone of blood vessels, with effects on blood pressure;
9. Coagulation: in platelets, it contributes to haemostatic processes in case of vascular lesions;
10. Neuronal development: during the embryonic development phases, it plays a crucial role in neurogenesis and neuronal differentiation.
Particular attention must be paid to night awakenings: common causes and natural remedies to get back to sleeping well are often linked to imbalances in serotonin levels, since this neurotransmitter is essential for regulating the sleep-wake cycle.
What are the symptoms of low serotonin?
A serotonin deficiency can manifest itself through a variety of symptoms:
● sadness, tendency to irritability and reduced interest in previously gratifying activities;
● anxiety, excessive worry, tension and sometimes panic attacks;
● sleep disturbances, difficulty falling asleep, frequent night-time awakenings or chronic insomnia;
● changes in appetite, both increased and decreased food intake, with consequent changes in body weight;
● reduced ability to concentrate, difficulty maintaining attention and completing cognitive tasks;
● increased sensitivity to pain, reduced pain threshold with increased perception of painful stimuli;
● gastrointestinal disorders, alterations in intestinal motility, with symptoms such as constipation or diarrhea;
● chronic fatigue, the persistent feeling of tiredness not improved by rest.
Discover the causes of physical and mental fatigue and how to recover energy with natural remedies related to serotonin, since this neurotransmitter is essential for maintaining optimal energy levels.
How to increase serotonin naturally?
There are several non-pharmacological strategies that can help increase serotonin levels:
1. Exposure to sunlight, natural light stimulates the production of serotonin. It is advisable to spend at least 30 minutes a day outdoors, preferably in the morning;
2. Regular physical activity: moderate-intensity aerobic exercise promotes the release of serotonin. 30 minutes of activity, 5 times a week, are enough;
3. Relaxation techniques: mindfulness meditation, yoga and diaphragmatic breathing reduce stress, which is one of the main antagonists of serotonin;
4. Massage, physical contact stimulates the release of serotonin and oxytocin, contributing to emotional well-being;
5. Maintaining a regular sleep-wake cycle, going to bed and waking up at consistent times optimizes the production of serotonin and melatonin;
6. Cultivating positive social relationships, rewarding social interactions promote the release of serotonin.
Which foods stimulate serotonin production?
Diet is a key element in supporting serotonin synthesis, as it provides the nutrients needed to produce this important neurotransmitter. An adequate intake of tryptophan, a direct precursor of serotonin, is essential. This amino acid is found in foods such as eggs, especially the yolk, fish such as tuna, salmon and mackerel, white meats such as turkey and chicken, legumes including lentils, chickpeas and beans, dried fruit such as walnuts, almonds and cashews, pumpkin, sunflower and sesame seeds, dairy products such as cheese and yogurt, as well as tofu and other soy derivatives.
Complex carbohydrates also play an important role, as they promote the absorption of tryptophan in the brain, thus increasing its availability for serotonin synthesis. These include whole grains, such as rice, oats, buckwheat and quinoa, as well as tubers such as potatoes and sweet potatoes, in addition to legumes.
B vitamins, especially B6, B9 (folic acid), and B12, act as enzymatic cofactors in the biosynthesis of serotonin. These vitamins are found predominantly in green leafy vegetables such as spinach, chard, and kale, legumes, whole grains, eggs, and dairy products, as well as nuts. Magnesium is another essential nutrient that supports the functionality of the serotonin system: dietary sources of magnesium include dark green leafy vegetables, legumes, whole grains, dark chocolate with a cocoa percentage greater than 70%, and bananas. Finally, omega-3 fatty acids improve the fluidity of neuronal membranes, helping to optimize the transmission of serotonin. Dietary sources of omega-3 include fatty fish such as salmon, mackerel, and sardines, flaxseed, chia seeds, walnuts, and extra virgin olive oil.
What supplements can help serotonin levels?
In some situations, the use of food supplements can be a useful support to promote the balance of the serotoninergic system, especially when diet alone is insufficient to meet certain needs. Among the substances commonly used for this purpose are some precursors of serotonin, such as 5-hydroxytryptophan, which is metabolized more efficiently than tryptophan introduced with food.
S-adenosyl-methionine (SAMe)-based supplements, a molecule involved in the synthesis of various neurotransmitters, can also be used to support mood. B vitamins, in particular B6, B9 (folic acid) and B12, are essential as they participate as cofactors in the biochemical processes that lead to the production of serotonin. An adequate intake of magnesium, a mineral that contributes to the correct functioning of the nervous system, can also be beneficial.
Omega-3 fatty acids, known for their role in brain health, are often recommended to support the functionality of neuronal membranes. Finally, the use of probiotics can contribute to the well-being of the gut-brain axis, indirectly influencing the regulation of serotonin.
It is essential to underline that the intake of supplements should always take place under medical supervision, especially in the presence of concomitant pathologies or pharmacological therapies.
Sources
● https://www.annualreviews.org/doi/10.1146/annurev.med.60.042307.110802
● https://www.mdpi.com/2072-6643/8/1/56
● https://www.sciencedirect.com/science/article/abs/pii/S0166432814004768
● https://www.mdpi.com/2072-6643/10/5/591