Serotonin is a hormone produced by the cells of our nervous system and transmits signals between nerve cells.
It is a neurotransmitter that is also a hormone, also known as 5-HT (5-hydroxytryptamine), which is synthesized in the body from the essential amino acid tryptophan. It is produced in the intestine and brain, and is also found in platelets and the CNS (Central Nervous System), affecting a multitude of physiological functions.
This particular hormone is best known for its positive effect on managing stress and maintaining a good mood.
Adequate levels in the body have been linked to:
- feeling of joy
- calmness (lack of anxiety)
- concentration
On the other hand, its low values seem to be related to depression and various anxiety disorders, although the way of connection with the above conditions is not clear.
What is not widely known is that this particular hormone acts on many other functions of the body, such as:
- sleep: It participates in the production of melatonin and the regulation of the circadian rhythm
- wound healing: It contributes to blood clotting when a wound is created, accelerating recovery
- digestive system: It helps with intestinal motility and exerts a protective effect on the gastrointestinal tract. In addition, it stimulates nausea and helps induce vomiting when something spoiled or toxic is consumed, so that it is removed from the body
- Weight control: It reduces appetite and has been shown to improve glucose homeostasis, while acting protectively in obesity and metabolic syndrome
- Sexual health: It affects sexual desire. However, very high levels of serotonin (beyond normal) seem to be associated with low sexual desire
- Immune and inflammation: Recent studies show immunomodulatory and anti-inflammatory effects of the hormone, with a positive effect on diseases such as: intestinal inflammation, allergic asthma, rheumatoid arthritis, ALS, autism.
It also seems to play a role in the following:
- Memory
- Bone health
- Eye health
- Cardiovascular health
What are the normal values?
Serotonin levels are affected by many factors, and it is very important to take into account the method of measuring the hormone and the sample taken, as well as the complete medical history – personal and hereditary – of the individual.
What are the symptoms of low serotonin?
Low serotonin levels result either from insufficient production of the hormone or from the body’s inability to use it, and may be associated with a number of pathological conditions.
Insufficient serotonin has been strongly linked to depressive and anxious behavior, which can greatly affect everyday life and even lead to very negative thoughts.
The usual symptoms that the person presents are as follows:
- frequent mood swings
- strong sadness – feeling of hopelessness
- gastrointestinal disorders (e.g. indigestion)
- increased or decreased appetite
- strong desire for foods rich in carbohydrates (e.g. sweets, starchy foods)
- sexual disorders
- anxiety disorders (e.g. panic attacks)
- phobias and general anxiety/irritability
- compulsive behavior (obsessive-compulsive disorder)
- low self-esteem
- sleep disorders (insomnia and/or long-term sleep)
- feeling of fatigue
- chronic pain
- memory disorders
Factors that help in the production of serotonin
1. Exposure to sunlight
The positive effect of sunlight on serotonin levels and on the psychology of human has been studied extensively. It is important to take advantage of the daylight hours and not stay indoors for long periods of time. It has even been shown that seasonal depression, which occurs in many people during the winter, is related to reduced sunlight.
2. Exercise
Physical activity also seems to play an important role in maintaining normal levels of the hormone. Even 20-30 minutes of exercise daily can make a difference!
3. Other activities
The following also seem to have positive effects on serotonin levels:
- meditation
- relaxing massage
- moments of relaxation and laughter (e.g. with friends)
- positive mood – optimism
The above methods help reduce cortisol levels and increase serotonin levels, contributing to overall well-being.
4. Diet
Another popular way to boost levels is to eat foods rich in the amino acid tryptophan, which is essential for the synthesis of the hormone. Some of the key foods that increase serotonin are:
- nuts (especially walnuts)
- pineapple
- prunes
- soy products (e.g. tofu)
- fatty fish (e.g. salmon, sardines)
- oats
- seeds
- dark chocolate
However, this alone is not enough to achieve the desired effect. Specifically, these foods must be consumed in combination with some source of complex carbohydrates (e.g. whole grain bread, rice) for optimal effectiveness. Gut health, and especially a healthy gut microbiome, is also important, so adequate consumption of foods with fiber and probiotics is required.
Symptoms of Too Much Serotonin
Although the effects of low serotonin levels in the body are better known, a sudden increase in serotonin can be even more dangerous. Serotonin Syndrome, or excessive serotonergic activity in the nervous system, can occur due to an increase in the dose of a drug that raises the hormone levels or from taking other drugs or dietary supplements with the same effect.
Serotonin overload can manifest itself with symptoms that range from mild to very serious. The most common of these include:
- chills
- profuse sweating
- headache
- confusion or restlessness
- muscle twitching
- diarrhea
- high fever
- high blood pressure
- arrhythmias or tachycardia
- seizures
- fainting
- insomnia
In conclusion
The human body is an extremely complex system with multiple functions that depend on a variety of substances, including neurotransmitters, such as serotonin. These substances are essential for maintaining balance and health in the body.
