The Role Of Serotonin: Mood, Health and Vitality

Many of us are making plans for a happy, healthy, and fulfilling year and investing in the tools to make that happen. However, January’s shorter days, colder temperatures, and reduced time outside put many people at risk for seasonal affective disorder (SAD). Studies show that people who experience SAD have lower levels of the
neurotransmitter serotonin – one of our happy hormones! Chronic depression, anxiety,
obsessive-compulsive disorder, and social anxiety are also linked to lower levels of
serotonin.

In addition to supporting a positive mood, serotonin also plays an important role in
nutrient absorption and digestion which is why maintaining adequate serotonin levels is crucial not only for mood but also for supporting a healthy digestive system!

Let’s take a look at some natural ways to improve serotonin levels to make this your
best year yet – both physically and mentally!

The Role and Production of Serotonin

Serotonin is a “happy hormone” that plays a big role in mood regulation. As a
neurotransmitter primarily found in the brain, it acts as a key player in managing
emotions and influencing feelings of well-being and happiness. Serotonin helps transmit
signals between nerve cells, impacting various brain areas involved in mood regulation.

Low levels of serotonin have been associated with conditions like depression and
anxiety disorders, suggesting its significance in maintaining a balanced and stable
mood. When serotonin levels are adequate, it promotes a sense of calmness and
contentment, contributing to an overall positive mood and emotional balance.
But, its functions don’t stop there! Serotonin also plays a role in cardiovascular activity,
energy balance, and even digestion.

In cardiovascular activity, it helps regulate blood vessel constriction and dilation,
impacting blood pressure. Additionally, serotonin contributes to energy balance by
affecting appetite, food intake, and metabolism, thereby influencing weight regulation.
Moreover, in digestion, serotonin plays a role in coordinating gut movements and
influencing sensations like fullness and pain, demonstrating its involvement in digestive
processes.

Where is serotonin produced in the body?

To appreciate the impact of changes in serotonin levels, it’s important to look at its
origin in the body. Serotonin is produced in the brain and, you may be surprised to learn
that, about 95% of serotonin is produced in the gut!

In the brain, it’s synthesized by neurons, while in the gut, it’s primarily produced by
enterochromaffin cells in the intestinal lining.

Because of this, serotonin plays a crucial role in orchestrating communication between
the gut and the brain and influences many aspects of gut function, including sensations
of pain and feelings of fullness. This helps explain its role in promoting good digestion,
and why irritable bowel syndrome and leaky gut syndrome are often associated with
serotonin levels. It also points to the importance of a healthy gut microbiome in
improving serotonin levels and offers an excellent starting point for restoring serotonin
levels.

The Signs of Low Serotonin Levels

Here are the most common symptoms of low serotonin to watch out for:

● Sleep disturbances. Both insomnia and oversleeping are linked to serotonin
imbalances.
● Loss of appetite
● Depression
● Anxiety and social anxiety
● Chronic unexplained pain
● Problems with focus and memory
● Obsessive-compulsive disorder
● Leaky gut and irritable bowel syndrome

How to Increase Serotonin Naturally

Now that we know how serotonin functions and just how important it is, here are some
simple lifestyle changes that can have a positive impact on serotonin levels.

1 – Focus on foods high in tryptophan

Serotonin is derived from the amino acid tryptophan. Good food sources of tryptophan
include:
● Tofu
● Turkey
● Tilapia
● Salmon
● Pumpkin seeds
● Quinoa
● Oats
Some research suggests that tryptophan is better absorbed when consumed with
carbohydrates. Focus on high-quality carbs like whole grains, sweet potatoes, and other root vegetables.

2 – Eat a gut-healthy diet

Given the close link between gut health and serotonin regulation, it’s important to
maintain a healthy balance of gut bacteria. Probiotic foods help maintain a balance of

bacteria by encouraging the growth of good bacteria, so don’t forget fermented food and drinks like sauerkraut, kefir, and kombucha.

A well-balanced diet of anti-inflammatory foods will support the natural production of
serotonin. Choose foods like fresh fruit, colorful vegetables, and leafy greens. Salmon,
avocados, nuts, and olive oil are also good sources of anti-inflammatory healthy fats.

3 – Exercise

Numerous studies point to the positive impact physical activity has on serotonin.
Steady-state aerobic exercise shows the best results for most people but the focus
should be on activities you enjoy as you’re more likely to stick to an exercise program if
you like it!

4 – Get outside

Just 10 to 15 minutes in the sun can have a positive impact on serotonin production. Of course, that can be challenging for some of us at this time of the year with gloomy days and cold weather. However, research shows that time in nature has a similar effect, so even on a cloudy day, a walk anywhere outdoors is good for serotonin levels.

5 – Seek supplement support

Sometimes our bodies could use a little extra support and that’s where supplementation comes in. Work with a healthcare practitioner to create the best supplementation plan for you. Too much serotonin can be harmful, so you want to achieve the right balance.

Here are some supplements that might help.

● 5-HTP (5-Hydroxytryptophan) is an amino acid that plays a role in serotonin
production. Your body produces 5-HTP naturally, so supplements are generally a
safe approach to improving your mood.
● Probiotics. By replenishing your gut microbiome, probiotics support serotonin
levels.

● S-Adenosylmethionine (SAMe) supports serotonin production by providing a
vital building block that aids in the synthesis of serotonin in the brain, contributing
to improved mood and emotional well-being.

Understanding the significance of serotonin in influencing mood, digestion, and overall well-being empowers us to take proactive steps. By working together, we can formulate a personalized plan tailored to boost your serotonin levels and enhance your overall health and happiness in the coming year. Give us/me a call if you’re interested in getting started!