Serotonin is a feel-good hormone. A deficiency can be incredibly unpleasant! Here you'll learn how serotonin deficiency develops and how to best prevent it.
TABLE OF CONTENTS
- Serotonin: The happiness hormone
- How serotonin is formed
- Serotonin deficiency causes: How the imbalance arises
- Serotonin deficiency symptoms - these are the signs you need to look out for
- 10 hacks against serotonin deficiency
- Bonus tip: How to protect yourself against serotonin deficiency
- Conclusion
- Sources
1. SEROTONIN:
THE HAPPINESS HORMONE
Serotonin is considered a feel-good and happiness hormone . The release of serotonin leads to calm, relaxation, and contentment in most people. It is thus the direct counterpart to the stress hormone cortisol.
At the same time, serotonin is considered a neurotransmitter . This means that it not only triggers certain emotional processes but, in conjunction with other hormones, also informs the brain about specific physical processes .
Serotonin is involved, among other things, in stimulating certain nerve cells and at the same time influences the transmission of information - and thus your mental performance .
Most serotonin is found in the gastrointestinal tract. Therefore, it's not surprising that serotonin is also closely linked to the enteric nervous system of the intestine and thus to digestion and feelings such as hunger and satiety .
If there's too little serotonin in your body, it inevitably leads to hormonal imbalance. And your body's hormonal balance is crucial for your health.
You'll usually notice that your serotonin levels are weakening primarily through your mood. People with low serotonin levels often feel depressed, anxious , and more easily stressed .
At the same time, serotonin is also the precursor to the sleep hormone melatonin . While your body releases serotonin in daylight, it converts your remaining serotonin reserves into melatonin when darkness sets in. You need melatonin to fall asleep well and undergo regenerative processes during deep sleep .
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2. SERONONIN SYNTHESIS:
HOW SEROTONIN IS FORMED
Serotonin is produced directly in your body . A large portion of it is produced in specific intestinal cells . So-called "bifidobacteria" play a key role. However, a small portion of the body's serotonin (approximately 5%) is also produced in the brain .
To produce serotonin, your body also needs an amino acid that must be ingested through food. L-tryptophan is found in many foods.
Without tryptophan, serotonin cannot be produced . And without serotonin, your body can no longer perform vital functions. For this reason, L-tryptophan is one of the essential amino acids that our body must consume every day. They cannot be produced internally.
Serotonin synthesis takes place in two steps : In the first step, the L-tryptophan ingested through food is converted into the intermediate product 5-hydroxytryptophan (5-HTP for short) with the help of the enzyme tryptophan hydroxylase 2 .
Tryptophan hydroxylase 2, in turn, is only activated by vitamin D. Therefore, your vitamin D level is also relevant for serotonin production [1]. In the second step, the enzyme 5-hydroxytryptophan decarboxylase is added, which ultimately leads to the end product serotonin.
For your body to initiate these two steps, however, it needs not only vitamin D and the enzymes involved. The minerals zinc and magnesium , as well as vitamin B6, also play a crucial role.
Vitamin B6, in particular, is essential for serotonin synthesis. In the body, B6 acts as a cofactor for the enzyme 5-hydroxytryptophan decarboxylase . In its pyridoxal-5-phosphate form, it binds to the enzyme, triggering the production of serotonin.
3. SEROTONIN DEFICIENCY CAUSES:
HOW AN IMBALANCE ARISES
Now that you know how your body produces serotonin, you probably already have a good idea of how potential deficiencies arise , right? That's right: Most deficiencies are primarily caused by a nutrient imbalance .
L-tryptophan and vitamin B6 deficiency
A large proportion of serotonin deficiencies are caused by insufficient intake of L-tryptophan and vitamin B6 . Both the amino acid and the B vitamin are crucial for serotonin synthesis.
If your body lacks one of these nutrients, new serotonin cannot be synthesized . The cause of a deficiency in vitamin B6 and L-tryptophan is often a one-sided diet .
Remember: L-tryptophan is an essential amino acid. It isn't produced in the body, but MUST be supplied externally. The same applies to vitamin B6 : It must also be ingested through food and isn't stored in the body .
Vitamin D deficiency as a cause of serotonin deficiency
In addition, a deficiency in sunshine vitamin D can also be the cause of weakened serotonin levels. This is actually not uncommon in our latitudes: Especially in the cold and dark winter months, our vitamin D levels usually drop dramatically.
Low vitamin D levels here are usually caused by reduced endogenous vitamin D production . For this so-called "self-synthesis," your body needs UV-B radiation with a wavelength of 290 nm to 315 nm .
Here in Germany, however, according to the Robert Koch Institute, this wavelength only occurs between March and October . Your body typically uses this time to meet its acute needs and build up vitamin D reserves in fat and muscle tissue [2].
If your vitamin D reserves from the light season are sufficient, your body can draw on them during the sun-poor winter months. However, if they are insufficient, your body's own synthesis will eventually no longer be possible . A vitamin D deficiency develops – and with it, sometimes a serotonin deficiency [3].
Severe stress leads to serotonin deficiencies
Stress can also be the cause of consistently low serotonin levels . The problem is then less a deficiency in the true sense, but rather that no serotonin is being released at all .
This is primarily due to the interaction between the hormones cortisol and serotonin . As daytime hormones, they essentially negotiate your state of mind: While serotonin ensures calm, contentment , and a sense of well-being , cortisol whips you out of bed in the morning and drives you to perform well at the office .
However, if you're really stressed for a longer period of time and feel like the pressure to perform just won't let up , cortisol surges will occur repeatedly. This tells your body that it's "not safe" to relax. Your serotonin levels will become increasingly low , thus also affecting your mood, digestion, and sleep.
Serotonin and PMS
Many women regularly suffer from low serotonin levels and low mood. Premenstrual syndrome , the condition that occurs before menstruation, is often accompanied by low serotonin levels.
The reason for this is the effect of female sex hormones . They influence the production and activity of other hormones and neurotransmitters. Unfortunately, the feel-good hormone serotonin is particularly affected.
4. SEROTONIN DEFICIENCY SYMPTOMS:
YOU MUST PAY ATTENTION TO THESE SIGNS
A serotonin deficiency can manifest itself in many different symptoms . The most noticeable symptom of a deficiency is usually a consistently low or highly unstable mood . You may even be more prone to irritability and stress . Even a brief imbalance in your serotonin levels can affect your mood!
Since serotonin is the precursor to the sleep hormone melatonin, regular difficulty falling asleep and staying asleep can also be symptoms. If your serotonin levels drop, less melatonin is produced. And that's exactly what your body needs for restful sleep.
In addition, melatonin also initiates certain physiological and cognitive regeneration processes during the deep sleep phase. If your body lacks serotonin or melatonin, cell renewal and mental recovery can also be disrupted in the long term.
Because serotonin is so closely linked to your digestive processes, a deficiency can also manifest itself in changes in appetite . If you suddenly feel much more hungry or even craving food , the cause could be a serotonin deficiency.
In addition, serotonin, along with the sex hormones and the reward hormone dopamine, also regulates your sexual behavior . Therefore, noticeable fluctuations in this area of your life can also indicate a deficiency.
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Sometimes, a lack of serotonin can even lead to symptoms like headaches or migraines . These can be particularly severe without serotonin, as the feel-good hormone also affects your perception of pain, among other things.
5. SEVEN HACKS AGAINST
SEROTONIN DEFICIENCY
As you can see, serotonin deficiency isn't exactly a fun thing. Therefore, it's always good to counteract it with a few effective hacks. Ideally, you should take all the tips seriously and actively incorporate them into your daily routine .
1. Maintain a balanced diet
This hack will keep many problems at bay, but it's especially effective in connection with serotonin deficiency . So if you don't already eat a very balanced diet, you should change that ASAP!
The body is a complex organism in which the functions of various vital substances and neurotransmitters are closely intertwined . Only by eating a varied diet can you ensure that your body has sufficient amounts of vitamin B6, zinc, magnesium, and other nutrients. This is the only way to ensure that all important processes can run smoothly .
2. Prefer protein-rich foods
A little extra nutrition hack: Try to include as much protein as possible in your diet. This way, you can't go wrong, and you'll also get plenty of healthy amino acids like L-tryptophan .
Cheese, fish, meat, legumes, grains, nuts, and eggs are particularly rich in protein. This also presents a slight advantage for omnivores and vegetarians: Unfortunately, most high-quality tryptophan sources are of animal origin.
3. Practice stress reduction
If you don't already have an anti-stress routine in your life, it's time to do so. After all, nothing is more detrimental to your well-being than stress! To prevent your cortisol levels from constantly depressing serotonin production, it's best to find a consistent routine and practice it regularly .
Meditation, journaling, autogenic training, progressive muscle relaxation or calm and contemplative sports such as Yin Yoga, Pilates or Tai Chi are particularly suitable.
4. Spend as much time outdoors as possible
Yes, this is also an absolute must for your serotonin levels . Only with a full supply of vitamin D can you get through the year well and calmly. Of course, you should especially take advantage of spring and summer to soak up some sun.
While it's true that fall and winter offer us fewer UVB rays, you should still get outside a lot during the colder months . Just 20 minutes of sun a day is enough to increase your vitamin D levels and thus boost your serotonin.
5. Take mood swings seriously
Many serotonin deficiencies go unnoticed for a long time because, in the hustle and bustle of everyday life, we tend not to take our feelings and moods too seriously. This is precisely what's fatal! If you notice that your mood regularly plummets, it's rarely a good sign.
Take care of yourself and be sure to seek medical help if you experience persistent mood swings. If low serotonin levels are the cause of your bad mood, the problem can be corrected without causing a serious deficiency .
6. Do more exercise
Exercise not only activates reward hormones but can also stimulate serotonin synthesis . Although your body is more likely to release adrenaline and cortisol during an intense workout, serotonin is released after exercise [4].
In this way, your brain tells your body that "the stress is over" and activates various metabolic and regeneration processes . So, with exercise, you can easily hack your hormone balance !
7. Look for suitable supplements
Are you finding it difficult to incorporate vitamin B6, tryptophan, and other nutrients into your diet? A high-quality supplement can help. Feel free to look for a suitable product at a pharmacy, drugstore, or online.
It's important that you only buy products you trust and that can demonstrate an effective and approved dosage . You should also check whether the product is vegan , if that's important to you. Additional ingredients that are good for your nerves are also a nice bonus.
6. BONUS TIP: SEROTONIN DEFICIENCY
RECOGNIZE IMMEDIATELY
Are you really not interested in a serotonin deficiency and want to know your current status right away? That's no problem: There are now many instant tests available that you can order online or buy at a pharmacy .
If you have reasonable grounds to suspect this, don't hesitate to see a doctor . Your family doctor can also determine your sertratonin levels on-site.
The test for serotonin deficiency is actually very simple: It simply tests for the level of 5-hydroxyindoleacetic acid (5-HIAA). It is produced at the end of the serotonin cycle in your body as a natural breakdown product of the happiness hormone . The easiest way to detect 5-HIAA is through a urine sample .
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7. CONCLUSION
Most of us know serotonin only as a feel-good hormone . However, it actually plays a central role in many bodily processes. A serotonin deficiency or a full-blown deficiency can therefore have a negative impact on both the body and our mood .
In addition to symptoms such as irritability, mood swings, anxiety and stress , digestive problems, sleep disorders, headaches and changes in appetite and sexual behavior can also occur.
The underlying cause is often a lack of nutrients needed for serotonin synthesis . Particularly important are the essential amino acid and serotonin precursor L-tryptophan, vitamin D, and vitamin B6 .
In addition, hormonal changes during the menstrual cycle and severe stress can trigger deficits. These are usually temporary but should still be closely monitored depending on their intensity.
Either way, a serotonin deficiency is associated with many unpleasant symptoms and should therefore be avoided. The best way to counteract this is to incorporate plenty of vitamins and proteins into your diet. Regular sunbathing, exercise , a good stress-reduction routine , and high-quality supplements also keep your serotonin levels at a healthy level, thus ensuring a sense of calm and well-being.
SOURCES
[1] Sabir, MS; Haussler, M.R.; [...]; Jurutka, PW (2018), Optimal vitamin D spurs serotonin: 1,25-dihydroxyvitamin D represses serotonin reuptake transport (SERT) and degradation (MAO-A) gene expression in cultured rat serotonergic neuronal cell lines, Genes & Nutrition, Volume 13, p. 19, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6042449/ .
[2] Robert Koch Institute, Answers of the Robert Koch Institute to frequently asked questions about vitamin D, Health A to Z, as of: 25.01.2019, https://www.rki.de/SharedDocs/FAQ/Vitamin_D/Vitamin_D_FAQ-Liste.html .
[3] Sansone, RA; Sansone, LA (2013), Sunshine, Serotonin, and Skin: A Partial Explanation for Seasonal Patterns in Psychopathology, Innovations in Clinical Neuroscience, Volume 10, Issue 7-8, p. 20-24, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3779905/ .
[4] Young, SN (2007), How to increase serotonin in the human brain without drugs, Journal of Psychiatry and Neuroscience, Volume 32, Issue 6, p. 394-399, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/ .
