Serotonin is a natural neurotransmitter that plays an important role in regulating various bodily functions. Serotonin, often referred to as the happiness hormone, is responsible for mood, sleep, appetite and energy. Serotonin levels can be influenced by a variety of factors including diet, physical activity and lifestyle. It is important to understand how serotonin works in order to maintain a healthy balance of this hormone and ensure optimal functioning of the body. In this article, we will look at serotonin and the different ways it affects the body, as well as provide tips on how to maintain healthy serotonin levels.

 

What is serotonin?

Serotonin is the name of a chemical known in the body as 5-HTP (5-hydroxytryptophan). 5-HTP is produced in the body from the amino acid tryptophan, which is found in various foods. Serotonin is a class of neurotransmitters (read more about what a neurotransmitter is here), also known as neurotransmitters. These are chemicals that are secreted by nerve cells (neurons) to communicate with each other. Serotonin is found in the brain, intestines, blood vessels, lungs and spinal cord. 

 

What is the role of serotonin?

Serotonin plays an important role in regulating mood, sleep, appetite and energy. It is thought that serotonin can change our mood by regulating how we react to different situations. How serotonin affects mood is largely related to how it affects sleep. There is a link between serotonin and melatonin (read more about the melatonin hormone here), a hormone that influences sleep. People with low levels of serotonin are more likely to suffer from insomnia or sleep disorders. On the other hand, people with high levels of serotonin have a higher risk of sleeping too much, being less alert and less active. This is why many serotonin-regulating antidepressants are used to treat insomnia.

 

What affects serotonin levels?

Serotonin levels in our bodies are regulated by many factors including diet, physical activity, lifestyle and even genetics:

- Nutrition. Certain foods are known to have a positive effect on serotonin levels, such as fish, nuts, seeds, legumes, vegetables and fruit. On the other hand, certain foods can negatively affect serotonin levels by inhibiting the use of tryptophan (one of the amino acids found in proteins) in the body. These include milk, gluten-containing substances, eggs, red meat and soya beans. 

- Physical activity. Although the relationship between physical activity and serotonin is not fully understood, there are studies that show that people who exercise regularly have higher levels of serotonin than less physically active people.

- Lifestyle. Stress undoubtedly lowers serotonin levels, so by adjusting our lifestyle to minimise stress levels, we can also regulate serotonin levels. 

- Genetics. Serotonin deficiency can be inherited from a parent, so the level of hormones in the body is highly dependent on the genetic make-up of the individual.

 

What areas are affected by serotonin?

- Mood. People with low levels of serotonin are more likely to experience depression or anxiety. There is a link between serotonin and noradrenaline (stress hormone, read more about it here.), another neurotransmitter responsible for mood. When serotonin levels are too low, this can lead to a deficiency of noradrenaline, which can lead to anxiety or depression. Maintaining healthy levels of serotonin can help prevent mood disorders.

- Sleep. Serotonin is thought to play an important role in regulating sleep. Taking serotonin-boosting supplements such as L-tryptophan capsules or powders can help people regulate sleep.

- Appetite. Serotonin is also linked to appetite. Low levels of serotonin can cause a person to lose their appetite, and increased appetite can lead to an increase in serotonin levels. When serotonin levels in the body become too high, serotonin syndrome can occur. This condition is very dangerous and can even be fatal, so it is important to treat it as soon as possible. Symptoms of serotonin syndrome include drowsiness, confusion, increased heart rate and muscle cramps.

- Energy levels. Studies have linked low serotonin levels to declining energy levels.

 

Tips for maintaining healthy serotonin levels

  1. Regular exercise has been shown to have a positive effect on serotonin levels. Exercise outdoors and in the fresh air is particularly suitable as this activity can help regulate serotonin levels in the body through the body's changing circadian rhythm (an internal process that regulates the sleep-wake cycle and repeats approximately every 24 hours) and exposure to the sun. 
  2. A balanced diet is very important for serotonin regulation. This means eating plenty of vegetables, fruit and other foods that contain serotonin. If possible, try to eat organic produce, as this will reduce your exposure to pesticides and other chemicals that can negatively affect your health. Healthy fats, such as those found in nuts and seeds, can help regulate serotonin levels by increasing tryptophan levels.
  3. Getting enough rest and sleep is essential for serotonin regulation. During sleep, hormone production is regulated, so that lost serotonin is restored.
  4. Stress can have a negative effect on serotonin levels, but it is important to note that although stress affects serotonin levels, it does not cause them. In other words, it is not because you are stressed that your serotonin levels are reduced. 

 

Foods high in serotonin

Fish, nuts, seeds, legumes, vegetables and fruit are all foods that are high in serotonin. However, there is not much research on exactly how much serotonin each food contains. There is also no evidence that eating serotonin-rich foods increases serotonin levels. This is because the serotonin in foods needs to be absorbed by the body in order to affect the total amount of serotonin.