Serotonin – deficiency, excess, role. How to increase serotonin levels?

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Serotonin is one of the most important neurotransmitters in the brain responsible for the processes of falling asleep, controlling mood and well-being, the level of serotonin affects sexual needs and appetite. Serotonin is a derivative of tryptophan, therefore, by increasing the level of tryptophan, we can increase the synthesis of serotonin.

What is serotonin

Serotonin (commonly known as the happiness hormone) is secreted in the hypothalamus and responsible for transmitting information between brain cells, it is produced by the breakdown of tryptophan. Tryptophan is an exogenous amino acid, i.e. one that we can only provide in the form of food. The main sources of serotonin are platelets, the intestinal mucosa and the CNS (central nervous system).

Serotonin affects such processes as falling asleep, well-being, sexual needs and appetite. This hormone causes the smooth muscles of the digestive tract and blood vessels to contract, but also has a positive effect on the inhibition of gastric and duodenal ulcers.

The proper concentration of serotonin has a positive effect on the motility of the gastrointestinal tract by increasing the peristalsis of the small intestine and reducing the secretion of hydrochloric acid in the stomach. Serotonin is also needed in the blood clotting process that regulates. Low levels of serotonin cause bad mood and irritability.

Thus, serotonin is very much needed in the human body. Its low level may disturb some processes in the body, and its excessive secretion from the blood into the urine may occur during severe diarrhea and attacks of reddening of the skin of the face. It is also worth mentioning that serotonin affects our well-being – its low concentration causes irritation and bad mood.

In addition, it has been proven that serotonin also plays a very important role in maintaining the balance between body temperature and breathing. It has been confirmed that the neurons of the serotonergic system influence the proper development of centers controlling these physiological processes in the prenatal period. Therefore, if there are disturbances in the work of the serotonergic economy, it will manifest itself in problems with body thermoregulation and uneven breathing.

As confirmed by research, serotonin is able to activate the transmembrane lipoprotein LRP5 (LDL receptor-related protein 5), which in turn is involved in the processes of proliferation, differentiation, adhesion and migration of osteoblasts. This neurotransmitter also generates signal transduction of a series of proteins, and the proper functioning of this protein is the basis for the prevention of osteoporosis.

In addition, the excess of serotonin, which results from the long-term use of SSRIs, leads to a reduction in bone mass, their greater porosity and, consequently, an increased risk of fractures.

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Serotonin – Serotonin deficiency

Serotonin deficiencies in the human body result from a poorly adjusted diet and lead to serious disorders such as depression and insomnia. Patients have a depressed mood that leads to sadness, overeating (especially with sweets), lack of appetite and even bouts of aggression. Serotonin deficiency is also suspected to be associated with Sudden Infant Death Syndrome in infants. Anyway, problems with the serotonergic system are the cause of many pathological processes, which in turn are the fundamental basis of mental illnesses, incl. schizophrenia, as well as anxiety.

In the treatment of depression caused by disorders of serotonin secretion, drugs from the group of MAO inhibitors and from the group of SSRIs are used, the action of which mainly consists in blocking the reuptake of serotonin. Medicines are used strictly according to a psychiatrist’s prescription and under his constant care.

Find out more: Depression is not caused by a serotonin deficiency

Serotonin – an excess of serotonin

Not only the deficiency of serotonin can be harmful to our body, but similar health problems can be observed by people in the case of an excess of this amino acid. Symptoms of excess serotonin include such ailments as:

1. Headache,
2. chills,
3. nausea,
4. diarrhea,
5. pupil dilation,
6. increase in blood pressure tachycardia,
7. increase in body temperature,
8. seizures.

It should also be mentioned that when it comes to the excess of serotonin in the body, it may be related to the so-called. serotonin syndrome, i.e. a disorder that may result from, inter alia, taking different drugs at the same time that affect the levels of serotonin in the body.

In addition, carcinoids, i.e. tumors that can produce this amino acid, may be associated with the excess of serotonin in our body. The most common sites for carcinoids are: small intestine, appendix, bronchi and colons.

How to increase serotonin levels?

We can increase the level of serotonin by increasing the level of tryptophan. Here are some practical tips to keep your serotonin level higher than before.

1. Spend more time relaxing and get a healthy and restful sleep. 
2. Try to do some physical activity, devote at least 25 minutes a day to it. It can be swimming, cycling, or a brisk walk that increases the production of serotonin.
3. Chocolate increases the amount of serotonin in our body, so it is advisable to eat at least a piece. Of course, you should not overeat, so as not to expose yourself to additional, unnecessary calories and kilograms. 
4. In your diet, include foods that contain large amounts of vitamin B, e.g. brown rice, bread, broccoli, nuts, groats.
5. Kissing and sex can increase serotonin levels by up to 200%! 
6. Eat plenty of fish (especially halibut), eggs, avocados, and bananas that are high in tryptophan.
7. Remember that the level of serotonin in your body should be kept at an appropriate level, and there must not be too much of it.
8. Get out in the sun – exposure to light is very helpful in this case, and phototherapy itself is often used in algae with seasonal depression. 

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Serotonin and psychoactive substances

You should also remember not to use psychoactive substances that cause a rapid burst of serotonin in our body. Although, after taking such substances, we will probably experience a number of pleasant sensations, unfortunately, due to the inevitable appearance of a serotonin deficit at a later time, it will lead to a number of unpleasant ailments.

It should also not be forgotten that the use of psychoactive substances (drugs) can lead to addiction, which can, in turn, end tragically for us. Therefore, in order to increase the concentration of serotonin in the body, only natural methods should be used.

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Serotonin – natural sources of serotonin

Contrary to appearances, a diet that increases the amount of serotonin in the body is not complicated. It should contain complex carbohydrates, which are found in rice, whole grain bread, pasta (durum) or groats. Green vegetables and fish also contain large amounts.

Sample menu with lots of serotonin

Below is an example of a menu that includes products that are a source of serotonin.

1. Breakfast: it is worth eating yoghurt and fruit muesli, with a lot of wheat bran, pumpkin seeds and, for example, a banana.
2. Dinner: we can eat brown rice with chicken or turkey meat, broccoli and parmesan cheese.
3. Dinner: Eating a small, low-fat meal / snack will be beneficial. It could be some kind of fruit smoothie.

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Serotonin and a bad diet

A bad diet can affect serotonin levels badly, disrupting them. We are talking here about the persistently low level of vitamin B6, which in its active form (pyridoxal-5-phosphate) directly influences the conversion of L-tryptophan into serotonin. In addition, the level of serotonin in the body is negatively affected by the lack of products containing L-tryptophan, an amino acid that is a precursor compound in the synthesis of serotonin, in our diet. Due to the fact that L-tryptophan is not produced in the body, it should be supplied with food.

It should be added, however, that L-tryptophan as a small amino acid must give way to other larger amino acid molecules while crossing the blood-brain barrier. The result is that when taking this amino acid, do so by consuming carbohydrates. Finally, theanine, an amino acid that is found in tea leaves, cannot be omitted. Theanine has properties that allow it to cross the blood-brain barrier, as well as inhibit serotonin-secreting neurons in the central nervous system, so we should not exaggerate with the amount of this compound in the diet, so as not to disturb the concentration of serotonin.

Serotonin – supplements

Currently, there are many preparations on the market that increase the level of serotonin in the body, often available over the counter. However, it is worth considering whether these kinds of measures are necessary? Of course, this is an easy solution to the problem, however, in the beginning, it is better to improve your serotonin levels without visiting a pharmacy.

Serotonin – application in medicine

Serotonin affects our body in many ways, which is why it does too its concentration in the body is used to treat a wide variety of conditions. In addition to the previously mentioned MAO inhibitors and SSRIs that are used in the treatment of depression, there are also other agents that affect our serotonergic system. These include, for example, antiemetics, such as, for example, ondansetron, which work by blocking serotonin receptors.

In addition to them, preparations from the triptan group are also used in the case of people suffering from migraines. These drugs are able to alleviate this specific type of headache by influencing serotonin levels and thus by constricting the blood vessels in the central nervous system.

Serotonin and dopamine

Serotonin and dopamine are very important neurotransmitters. Dopamine concentration increases with the time of waiting and performing certain activities, i.e. it is responsible for the reward system. Both serotonin and dopamine are classified as happiness hormones and are capable of noticeably influencing our mood and mood.

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