Serotonin levels in your body and brain can influence your mood. This hormone is said to play an important role in your well-being—a feeling that can also arise from a long sunbath.
Find out here exactly what the hormone does in your body, how it can positively influence your mood, and how you can help increase your serotonin levels.
Table of contents
1. How does serotonin work in the body and brain?
Serotonin is both a hormone and a neurotransmitter that regulates numerous bodily processes. Perhaps the most well-known effect of serotonin is in the brain. In your brain's control center, serotonin acts as a neurotransmitter and is thus a messenger substance that stimulates your nerve cells .
This is especially important for information processing and transmission in the brain. Serotonin essentially ensures that all information processes in the brain run smoothly. If the hormone is present in too low a dose, these processes can become unbalanced, potentially affecting your body and your mood.
The latest studies also show that serotonin is especially needed for creative ideas. A normal serotonin level can help you develop creative and smart ideas .
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2. Serotonin is also called the “happiness hormone”
However, well-regulated serotonin levels can be crucial not only for your brain and your mood . Serotonin can also, in principle, influence other areas of your physical well-being.
According to initial scientific findings, serotonin is also linked to your nervous system in the gut . It also influences the cardiovascular system, for example, the contraction of blood vessels. In both cases, serotonin binds to specific receptors, the so-called "5-HT receptors." [1]
Take-Home Message #1: Serotonin is a hormone, neurotransmitter, and messenger all in one. In the body, serotonin can perform various control functions, for example, in the cardiovascular system and the intestines. In the brain, it is involved in the transmission of information. If this is disrupted by too little serotonin, your brain can become somewhat unbalanced.
3. How can I influence my serotonin levels?
The brain or the gut must produce serotonin themselves ; there's no getting around it. This requires certain building blocks that serve as a foundation. Whether amino acids, vitamins, or minerals, there are numerous ways to positively influence your serotonin levels naturally .
Since approximately 95% of serotonin is produced in the gut , it's crucial that the gut is healthy for the hormone to be produced. Many consumers therefore rely on prebiotic and probiotic capsules to keep their digestive tracts active. Fermented foods like kimchi or sauerkraut can also be helpful.
A comprehensive study by the Journal of Psychiatry & Neuroscience [2] looked at natural “serotonin doping” and found the following: Vitamins and minerals are extremely important because they are involved in the production of serotonin.
These are so-called "cofactors" that the body needs to synthesize the hormone. Cofactors are substances that are not a direct component of the hormone but are involved in its formation , such as vitamin B6 . Therefore, it is important to be adequately supplied with the necessary cofactors.
Other substances found in a wide variety of foods, however, act as starting materials. Since serotonin, for example, is formed from certain amino acids , you should ensure you get sufficient amounts of these through your diet. This includes, in particular, the amino acid tryptophan , which is found primarily in foods like nuts and fish .
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The amino acid tryptophan is first converted in the body to the intermediate 5-HTP and later to serotonin in the brain . Other ways to increase serotonin levels are chemical in nature and used in pharmacology. If you want to find out if this option is right for you, you should consult your doctor. They will provide you with comprehensive information about the benefits and risks.
Take-Home Message #2 : You can support your body's production of serotonin through a balanced and healthy diet. Vitamins and minerals act as cofactors, and amino acids are directly involved in serotonin production. One important amino acid in this context is tryptophan.
4. 3 important micronutrients for normal serotonin levels
Do you want to naturally support your well-being and do something to maintain normal serotonin levels? Then the following nutrients are just right for you. Make sure you get enough of them in your diet.
1. Vitamin B6
Vitamin B6 contributes to normal psychological function . According to initial scientific research, it acts as a cofactor, specifically supporting the conversion of amino acids to serotonin and is thus important for the production of the happiness hormone.
Unfortunately, vitamin B6 cannot be completely produced by the body itself, but fortunately, it is found in many foods. Good plant sources include avocados, cabbage, green beans, and lentils . Good animal sources include poultry, liver, and fish.
2. Vitamin D
Vitamin D , which can be absorbed through a balanced diet and also produced through exposure to sunlight, is essential for supporting your immune system and has also been linked to mood in initial scientific studies.
Further research is urgently needed here. Vitamin D deficiency is widespread, especially in winter, due to an unbalanced, one-sided diet. Too low a concentration can be associated with the so-called "winter blues." [3]
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3. Omega-3 fatty acids
Omega-3 fatty acids are found primarily in fish such as salmon, mackerel , and the more sustainable krill , but flaxseed and oils also contain high levels of omega 3. They are among the most important nutrients for brain health and function. These fatty acids are crucial for your brain cells, as they are made up of them.
Scientists have discovered that people with low serotonin levels often lack sufficient omega-3 fatty acids. Two relatively well-known examples are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These two acids can make the body's receptors more receptive to serotonin and simultaneously promote its release. [4]
Take-Home Message #3: Serotonin levels in the body can be influenced by diet. You just have to know how!
5. Conclusion
Serotonin is both a hormone and a neurotransmitter. It's also called the happiness hormone because it's partly responsible for your mood. You can influence your serotonin levels through your diet. The amino acid tryptophan, which is particularly abundant in fish and nuts, is important here. Vitamin B6, vitamin D, and omega-3 fatty acids are also crucial for serotonin production.
6. Sources:
[1] https://europepmc.org/abstract/med/1702484
[2] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/
[3] https://www.ncbi.nlm.nih.gov/pubmed/24558199
[4] https://www.ncbi.nlm.nih.gov/pubmed/25713056
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