How your serotonin levels affect your quality of life

For our bodies to function properly, there are lots of hormones and neurotransmitters working every second. Their job is to encode and transmit the right information for essential physiological processes. Serotonin is one of them: it regulates mood, reduces stress and fear - and even affects our appetite and sleep quality. Also known as the happy hormone, it is produced in the pineal gland of the brain. Although there is still a lot of uncertainity about exactly how serotonin works, research suggests that our mood and our susceptibility to depression are significantly influenced by it. This article explains what can cause a lack of the neurotransmitter and what we can do to stay balanced and happy - whenever possible.

What is the hormone serotonin?

One of the neurotransmitters at work in our body is serotonin, chemically known as 5-hydroxytryptamine, which together with three other hormones (dopamine, enorphin, oxytocin), can determine the basic functioning of the body. All of these are produced primarily in the brain and play an important role in regulating emotions, motivation, appetite and general well-being. 

Dopamine is responsible for feelings of motivation, success and reward, while serotonin is involved in the regulation of mood, fear and anxiety, among other things. Oxytocin affects social relationships and feelings of empathy, and is produced during childbirth and breastfeeding. Endorphin is a pain-relieving hormone: it is produced during exercise and when we feel happy.

Although these hormones have individual chemical functions, they play a combined role in brain communication and the regulation of general well-being. Keeping them in balance is essential for healthy psychological functioning.

Where is serotonin produced?

It is the pineal gland in the brain that allows serotonin to do its important work in our bodies. The hormone is transported to the right places through the gastrointestinal tract, so it also affects the functioning of these organs. When we eat, it has an interesting function: it is released in the cells of the stomach, so that we don't feel the pain of food "travelling" through the alimentary canal.

What is the normal serotonin level in the human body?

Normal serotonin levels are difficult to define precisely. It depends on a number of factors, such as age, gender, body weight, medication or the presence of disease. Normal serotonin levels are usually around nanomoles per litre, but to get an accurate figure you need several special tests.

These are the causes of low serotonin levels

You may not have the right conditions to synthesise serotonin, or the production itself may be hampered. If there is a lack of vitamin A or not enough serotonin receptors in the brain, the difference is already noticeable. Low serotonin levels can be due to several reasons:

• possible genetic predisposition
• vitamin B5 contributes to the production of serotonin, among other things, and in its absence, levels of the hormone may be reduced
• can also be a side effect of certain medicines
• temporarily low blood sugar levels can also cause this symptom
• can occur as a result of inadequate dietary habits
• lack of light and sunlight can also cause a lack of this important hormone
• various neurological disorders such as depression, schizophrenia or ADHD may also be responsible for the condition
• may be associated with menopause, puberty or premenstrual syndrome
• may be due to frequent experience of negative stress
• certain metabolic diseases
• low tryptophan levels can cause a lack of serotonin in the body

What are the symptoms of low serotonin levels?

One of the most obvious symptoms is when we notice that we have lost emotional stability. Cyclical mood swings, feelings of unexplained tension, depression and lack of interest can lead to anxiety, depression or panic disorder.

Sleep difficulties, insomnia or even sleepiness can also make everyday life difficult. Binge eating, ravenous hunger or even loss of appetite can also be a sign that your hormone balance has been upset. The condition can also affect your sex life: a lack of serotonin can lead to a loss of libido. Chronic cases can even lead to OCD.

It is important to note that the above symptoms and conditions can also be symptoms of other diseases, so it is always worth consulting a specialist to rule out a potentially serious health problem.

Serotonin levels can be too high

Serotonin syndrome can occur with certain medicines. It typically develops when you take too much SSRI (selective serotonin reuptake inhibitor) or SNRI (selective serotonin and noradrenalin reuptake inhibitor) type medication, or when you take a new mood enhancer on top of an existing one. This phenomenon was first studied by researchers in the 1960s.

Symptoms include restlessness, confusion, severe headaches, dilated pupils and rapid heartbeat. Muscle twitching and stiffness, feelings of weakness, excessive and profuse sweating, diarrhoea, vomiting and, in severe cases, hallucinations may also be caused by excessive serotonin elevation.

How can low serotonin levels be treated?

A lack of serotonin can be a serious condition. Sometimes all you need is that you have no motivation to do anything and your mood is like it never was. In such state, we find it harder to overcome everyday obstacles and our social relationships can suffer if we have persistently low levels of this important hormone.

When serotonin levels drop, we will certainly feel it. In some way, our body will signal when there is not enough of the hormone to function normally, with symptoms raging from the mildest to the most severe. They can have a significant impact on our rhythm, habits, social life and work, which can ultimately lead to a decline in quality of life.

Natural methods to increase hormone

There are a number of 'hormone remedies' to boost serotonin levels. Regular exercise in the open air, sunbathing, targeted massage therapy can go a long way to boosting serotonin production. Experts also recommended taking 5-HTP, which is produced from serotonin and the added amino acid tryptophan, as a dietary supplement. This is necessary because serotonin alone cannot be used in its oral form, but together with tryptophan it crosses the blood-brain barrier. It can then enter the brain and exert its mood-enhancing effects.

So the good news is that you don't have to immediately turn to antidepressants or tranquillizers if you're experiencing depressive symptoms. There are also a number of vitamin and mineral supplements that can support our body's functioning and even contribute indirectly to serotonin production.

We cannot neglect stress management either!

We cannot ignore the proper management of everyday stress. Busy work and social tensions, little rest and lack of active lifestyle can create situations where we need to take control. It is worth trying meditation techniques, journaling, light exercise programs, preferably in natural light. By exercising outdoors, we not only strengthen the internal processes of serotonin production, but also ensure that we get the necessary vitamin D replenishment.

What foods can help you stay in good spirits?

The serotonin effect can be triggered and promoted by natural foods. Even ordinary treats like cheese, eggs or even pineapple are rich in mood-boosting ingredients. Other tryptophan-rich foods include nuts and oilseeds, but feel free to eat salmon regularly.

But there's a twist: eating foods in high tryptophan doesn't do much by itself, as it alone won't increase serotonin levels. If you add carbohydrates to those foods, you produce more insulin, which makes amino acids more usable - and more tryptophan in the blood. The end result is a shot of happy hormone boost!

Serotonin is an extremely important neurotransmitter that plays a role in regulating emotional balance, well-being and mood. The presence of serotonin in the brain has a positive effect on well-being, improves concentration, reduces stress and pain, and is also involved in appetite control. Low levels of serotonin can be linked to depression, insomnia, loss of appetite or even wolfish hunger and other psychological problems. We can also increase our stress tolerance by exercising in the open air. And for extra help, we can choose try tryptophan-rich foods with a little addition from a round of supplements containing 5-HTP.