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What is serotonin?

You can often hear that serotonin is the “happiness hormone”. But what does this mean? Let's figure it out!

There are many definitions of the term "serotonin". In addition to the “hormone of happiness”, one can come across the concept of “neurotransmitter”, “neurotransmitter” and even “biogenic amine”. People who are far from biochemistry and physiology will understand only about the “happiness hormone”, but as it turned out, this concept only partially describes the effect of serotonin on the body.

Before understanding what serotonin is, let's understand the concepts.

Let's put it all together. Technically, serotonin is a biogenic amine, a neurotransmitter that affects the physiology of a person's psychological state and mood, as well as one of the regulators of vascular function and gastrointestinal motility. Serotonin is present in platelets, the gastrointestinal tract and the central nervous system of humans and animals.

The amino acid tryptophan is essential for the formation of serotonin. An intermediate element in the conversion of tryptophan to serotonin is the amino acid 5-htp. Tryptophan is not synthesized by the body, so it must be obtained from food in order to obtain a stable production of serotonin.

Normally, in humans, 1-3% of the tryptophan supplied with food is spent on the production of serotonin.

Serotonin was originally thought to have an effect on the contraction of the smooth muscles of the intestines, blood vessels, and other organs. But later serotonin was found in many tissues and organs, including the central nervous system. It was found that the effect of serotonin on the body is much wider than the contraction of smooth muscles and the beautiful definition of the "hormone of happiness."

In order to influence the transmission of a nerve impulse, serotonin must bind to the serotonin receptor. There are 7 types of serotonin receptors, which, when activated, can perform both inhibitory and excitatory functions.

From 80 to 95% of the total amount of serotonin is synthesized and stored in the cells of the gastrointestinal tract. The role of serotonin, which is produced in the gastrointestinal tract, is enormous. For example, it stimulates intestinal motility, the secretion of hydrochloric acid in the stomach, and determines taste sensations. Serotonin stores and serotonin receptors outside the CNS are called the long serotonin cycle.

The rest of the serotonin is produced by the human brain. In the CNS, serotonin is involved in the regulation of sleep and wakefulness, mood, emotions, circadian rhythms, pain perception, sexual behavior, body temperature regulation, control of endocrine functions, etc. Serotonin stores and serotonin receptors in the CNS are called the small serotonin cycle.

Serotonin normally does not penetrate the blood-brain barrier (BBB) ​​- the natural border between the circulatory system and the central nervous system, but the permeability of the BBB can be affected by the state of the intestine, namely, the imbalance of the "correct", opportunistic and pathogenic microorganisms in the composition of the microbiota. The microbiota "carries on a dialogue" with the central nervous system, creating the so-called "gut-brain axis".

The microbiota can be roughly divided into "healthy" types that have a positive effect on the body, and "unhealthy" types that can cause harm.

The main functions of a "healthy microbiota":

• Metabolism of nutrients, synthesis of vitamins.
• Production and release of active metabolites involved in communication with the CNS and affecting the brain. These are short-chain fatty acids (consisting mainly of acetate, butyrate and propionate), aromatic amino acids and bile acids.
• Production of neurotransmitters and their precursors that affect their levels in the brain. Among them are dopamine, serotonin, norepinephrine, GABA, acetylcholine and histamine. This mechanism is thought to play an important role in the development of several neurological diseases, including Alzheimer's disease, Parkinson's disease, depressive disorders, and autism spectrum disorders.

Environmental factors, such as unbalanced diet, antibiotics, and infections, contribute to a change in the composition of the microbiota for the worse.

A shift in balance towards an “unhealthy” microbiota negatively affects the state of the body as a whole and a decrease in the overall level of serotonin in particular. In order to assess the consequences, let's take a closer look at some of the functions of serotonin.

What does serotonin do?

Serotonin plays an important role in almost every physiological function imaginable. The action of serotonin is associated with the regulation of attention, affect, aggression, fear, nausea, vomiting, bowel function, bleeding, appetite, emotions, maintaining hormonal levels, motility, sexual behavior, neuroplasticity, pain, secretion, sensory, sleep and many other functions. Along with this, the influence of serotonin on the occurrence of various mental disorders has been proven. A little about some of the functions of serotonin in the body:

Serotonin and sleep

As a precursor to melatonin, serotonin influences the body's sleep-wake cycles by participating in the suppression of REM sleep. Adequate levels of serotonin make night sleep deeper and more restful, and sleep in the morning - quality, less interrupted.

Serotonin and blood clotting processes

Serotonin plays an important role in blood clotting processes. Blood platelets contain significant levels of serotonin and have the ability to capture and store serotonin from blood plasma. Serotonin increases the functional activity of platelets and their tendency to aggregate and form blood clots. The release of serotonin from damaged tissues is one of the mechanisms for ensuring blood coagulation at the site of injury.

Even in the early years of studying the effect of serotonin on the body, it was found that with hemorrhagic syndrome (a tendency to bleed), the level of serotonin in the blood decreases. The introduction of serotonin causes a decrease in bleeding.

Serotonin and pain sensitivity

The low content of serotonin increases pain sensitivity, while the weakest irritation responds with severe pain.

Serotonin and the digestive tract

The large intestine mucosa synthesizes and stores a significant portion of the body's serotonin stores. Serotonin plays an important role in the regulation of motility and secretion in the gastrointestinal tract, enhancing its peristalsis and secretory activity.

Violations of the biosynthesis, content, release or reuptake of serotonin adversely affect the functions of the gastrointestinal tract. A dietary deficiency of foods rich in tryptophan leads to gastrointestinal problems, which can often be seen in people following a strict low-calorie diet.

Serotonin and Appetite

The main hormones that regulate eating behavior are melatonin, leptin and serotonin. Serotonin controls additional energy consumption, is involved in the formation of emotional comfort, causing a feeling of satiety. Normally, an increase in serotonin levels leads to the cessation of food intake.

Link found between metabolic syndrome and serotonin levels

In the metabolic syndrome, there is a decrease in the secretion of melatonin and serotonin, but an increase in the levels of leptin, cortisol and the development of insulin resistance. This explains obesity as one of the main diagnostic criteria for the metabolic syndrome, because appetite increases with a deficiency of serotonin, which means that it is much easier to get an energy surplus and extra pounds.

Serotonin and Eating Disorders (EDD)

Low serotonin levels are associated with eating disorders and can present in a variety of ways. For example, emotional eating behavior, "emotional eating", when excessive food consumption becomes a way to cheer up. Or problems with a feeling of satiety with levels of serotonin reduced for some reason.

When food enters the body, including those containing tryptophan, the production of serotonin increases, and mood automatically improves. The brain quickly catches the connection between these phenomena and, in case of depression, serotonin starvation, or simply, if you want to improve your mood, reduce feelings of melancholy and apathy, it immediately “requires” additional intake of food with tryptophan or easily digestible glucose-containing carbohydrate food. Those very cases when the hand reaches for sweets, pastries, cakes, fast food - these are body signals about a possible decrease in serotonin levels, and not about limpness, as is often perceived.

It works very simply. Increased intake of carbohydrates leads to an increase in glucose levels, and after it to an increase in insulin levels. With increased insulin, the permeability of the blood-brain barrier for the amino acid tryptophan changes and, following an increase in tryptophan content, serotonin synthesis increases in the central nervous system. A high level of serotonin leads simultaneously to an increase in satiety and a decrease in depressive manifestations.

In this way, through the rapid rise in serotonin levels, food becomes an easy and affordable way to improve mood, and this relationship is especially dangerous with a tendency to eat emotions.

Often the reason for the decrease in serotonin is a nutrient-poor diet that does not satisfy the physiological needs for macro- and micronutrients and is not enjoyable. Interestingly, the lack of serotonin due to diet is observed only in women. As a result, two factors are mutually reinforcing: women are more likely to diet due to cultural pressure, and at the same time become vulnerable to the negative consequences of even a moderate diet due to the peculiarity of their biology. Even a short-term diet can lead to serotonin dysfunction in the brain.

Why is serotonin called the "hormone of happiness"?

From appetite and positive emotions from food, you can move on to the connection between serotonin and happiness.

A lack of serotonin and an imbalance between positive and negative emotions are the main cause of depression, the "plague of the 21st century." Evidence suggests that by 2030, depressive disorders will become the world's leading cause of health loss, ahead of cardiovascular disease, traffic accidents, chronic obstructive pulmonary disease and HIV infection. Already now depressive disorders occupy the third position in this list. The serotonergic system of the brain is directly related to the formation of depressive states.

According to scientists, in people prone to depression and suicide, serotonin is produced in insufficient quantities for self-preservation. Such people can be identified among acquaintances - they all the time pathologically, almost reaching obsessive states, want sweets. How does it all start?

1. Serotonin and emotions.

   Emotions are impossible without the participation of hormones. Feelings of stress, depression, apathy, melancholy are often associated with a decrease in serotonin levels. Serotonin not only brings positive emotions, but reduces susceptibility to negative ones.

    

   A high level of serotonin is responsible for a good mood, increases optimism and revives hope. Serotonin levels have a great influence on the experience of emotions such as fear, panic, and on conditions such as obsessions and depression. And these are the qualities for which it can be considered the “hormone of happiness”.

    

2. Serotonin and stress.

   Serotonin controls the susceptibility of brain receptors to the stress hormones epinephrine and norepinephrine. In people with low levels of serotonin, the slightest stimulus triggers an exuberant stress response.

    

3. Serotonin and mental illness.

   Serotonin levels are directly linked to mental illness. Serotonin prevents the development of mental illness and stimulates the recovery of existing mental and nervous disorders, while low levels of serotonin, on the contrary, can cause mental disorders.

   Depression can have many causes, but it is possible that it is the low content of serotonin in the intestine that determines the development of depression. And its lack in the brain is just a consequence, a concomitant symptom.

   Be attentive to your condition and with signs of unreasonable apathy, anxiety and depression, do not self-medicate, do not try to improve your condition with food, alcohol or other ways. Analyze your lifestyle, think about when your condition worsened, what changed in your life at that moment? Try to find the cause and work with it, transforming your lifestyle and nutrition in such a way as to help the body cope, restore resources.

Causes of low serotonin levels

There are a number of factors that reduce the amount of serotonin, among them may be:

• worsening mood due to the change of season;
• excess estrogen;
• diet with a small amount of protein in the diet;
• a diet low in complex carbohydrates;
• chronic stress;
• excess caffeine;
• excess alcohol;
• thyroid disease;
• vitamin B3 deficiency;
• abuse of sedatives, benzodiazepines or sleeping pills;
• menopause;
• bowel disease.

Foods that lower serotonin levels:

1. Fructose malabsorption (malabsorption) can block the absorption of tryptophan, and therefore reduce serotonin levels.

2. Regular alcohol consumption leads to serious disturbances in the metabolism of serotonin, reducing its content in the brain. Because of this, the cells are less responsive to the serotonin present. This explains the link between excessive drinking and aggressive behavior, as well as depression and anxiety (or worsening of these symptoms).

3. Caffeine increases cortisol levels in proportion to the amount of caffeine consumed, so a moderate amount can increase serotonin levels, and more can increase cortisol levels to the point where the body needs more serotonin to balance cortisol levels, since these neurotransmitters must balance each other. Coffee can also inhibit the body's absorption of iron, which is the main mineral involved in the synthesis of serotonin and dopamine. It can also decrease the amount of circulating B vitamins, and since we need the active form of vitamin B6 to synthesize serotonin, this can decrease the amount of serotonin produced while creating a greater need for it.

How to increase serotonin without drugs

Before taking medication to increase serotonin levels, it is worth reconsidering your lifestyle. Perhaps he is the reason for the bad mood.

What exactly do you need to pay attention to?

1. Food.

   How to increase the level of serotonin? There is no list of foods that contain serotonin, because it is produced in the human body, there is no pure serotonin in food. But increasing the level of serotonin in the body will help work with the diet.

   The easiest way to increase your serotonin levels is to eat sweet, simple carbohydrates. The intake of glucose with carbohydrate food, which stimulates the release of insulin into the blood, then the breakdown of protein in the tissues occurs, which also leads to an increase in the level of tryptophan in the blood.

   However, this way of increasing serotonin levels on a consistent basis is dangerous to health and can lead to unwanted weight gain, insulin resistance, and unhealthy sugar cravings.

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   A much more effective and safer way to increase the level of serotonin is foods that include tryptophan, an amino acid from which the "hormone of happiness" is synthesized.

   Also, the source of a good mood, and therefore a high level of serotonin, is foods rich in B vitamins, which affect the functioning of nerve cells and stimulate the formation of serotonin.

   Vitamin B6 is involved in the synthesis of serotonin. The inclusion of foods rich in vitamin B6 in the diet helps to increase the production of serotonin and reduce the intensity of the clinical manifestations of depression.

   Top 10 Foods Rich in Vitamin B6

   The product's name

   The content of vitamin B6 in 100g

   Percent Daily Need

   pistachios

   1.7 mg

   85%

   Sunflower seeds (seeds)

   1.34 mg

   67%

   Garlic

   1.23 mg

   62%

   Beans (grain)

   0.9 mg

   45%

   Soy (grain)

   0.85 mg

   43%

   Walnut

   0.8 mg

   40%

   Atlantic salmon (salmon)

   0.8 mg

   40%

   Mackerel

   0.8 mg

   40%

   Sesame

   0.79 mg

   40%

   Tuna

   0.77 mg

   39%

   Low levels of riboflavin (vitamin B2) are characteristic of depression.

   Top 10 Foods Rich in Vitamin B2

   The product's name

   The content of vitamin B2 in 100g

   Percent Daily Need

   Dried white mushrooms

   2.45 mg

   136%

   beef liver

   2.19 mg

   122%

   Beef kidneys

   1.8 mg

   100%

   <Feta Cheese

   0.84 mg

   47%

   Almond

   0.65 mg

   36%

   quail egg

   0.65 mg

   36%

   Chicken egg white

   0.6 mg

   33%

   Champignon mushrooms

   0.45 mg

   25%

   Sesame

   0.36 mg

   twenty%

   Mackerel

   0.36 mg

   twenty%

   Vitamin D improves mood during the winter months. Due to the lack of sun, less vitamin D is produced in the body in winter; it may be worth enriching the diet with foods rich in vitamin D or taking this vitamin in supplements.

   The product's name

   The content of vitamin D in 100g

   Percent Daily Need

   Fish oil (from cod liver)

   250 mcg

   2500%

   Fatty herring

   30 mcg

   300%

   Keta

   16.3 mcg

   163%

   Mackerel

   16.1 mcg

   161%

   Atlantic salmon (salmon)

   11 mcg

   110%

   Pink salmon

   10.9 mcg

   109%

   Caviar black granular

   8 mcg

   80%

   Chicken egg yolk

   7.7 mcg

   77%

   Tuna

   5.7 mcg

   57%

   Chanterelles

   5.3 mcg

   53%

    

2. Traffic.

   Any physical activity quickly raises the level of serotonin in the blood. Dancing, hiking, swimming, cycling, morning jogging - there are many activities, it is not necessary to go to the gym. Regular activity is a great way to keep your serotonin levels stable, which means a good mood.

    

3. Sleep and meditation.

   A happy person knows how to “turn off” in time and let go of negativity from his life. Sometimes this is difficult to do. And then meditation and healthy sleep come to the rescue, during which the level of the “hormone of happiness” also rises. Get into the habit of going to bed and waking up at the same time, and you won't have a serotonin problem.

    

4. More sun.

   Sunny days are rare in our climate. But even on a cloudy day, our skin still receives its portion of ultraviolet radiation. And, therefore, the answer to the question “how to increase serotonin” is simple: walk more often. Walking will give the body a maximum of the hormone of happiness and useful vitamin D.

    

    

5. Pleasure.

   Serotonin is responsible for pleasure and enjoyment. The more bright emotions and positive will be in your life, the higher will be the level of the hormone of happiness.

    

6. Serotonin precursor vitamins.

   If you understand that you cannot restore the resources of the body only with the help of a healthy lifestyle, then you can help the production of serotonin with the help of special vitamin complexes that stimulate the production of serotonin. We are talking about the addition of 5-HTP, a precursor of serotonin.

   Indications for the use of 5-HTP are associated with conditions in which there is a deficiency of serotonin: emotional disorders; stress and anxiety; unbalanced intake of proteins and carbohydrates; depressive states; increased appetite.

    

What foods promote the production of serotonin?

In order for the body to produce serotonin in normal quantities, it is necessary that the amino acid tryptophan be supplied with food - it is it that is the precursor of serotonin in the body. It is believed that the body's physiological need for tryptophan ranges from 250 mg per day. Tryptophan is found in any food rich in animal proteins, sesame, peanuts, oats.

Table on the content of tryptophan in food for clarity:

Why is high serotonin dangerous?

Very often we hear about how low levels of the hormone of happiness are bad. But the human body is harmed not only by a lack, but also by an excess of serotonin. In other words, any disruption in the production of this neurotransmitter provokes a whole list of negative consequences and conditions:

• bad mood and chronic depression;
• a sharp decrease in sexual desire;
• problems with digestion and sleep;
• cravings for sweets and weight gain;
• decrease in activity.

One of the clearest examples - high levels of serotonin can cause hallucinations. A high content of serotonin is detected in schizophrenia.

It is hardly possible to overdo it with the production of serotonin, obtained only from tryptophan, supplied with food and 5-htp supplements. But many diseases require treatment with drugs that increase serotonin levels, and with the wrong choice of antidepressant drugs, the wrong dose, the combination of several drugs without taking into account their interaction, you can get an overdose of serotonin, which is also called "serotonin syndrome".

It is extremely important to drink only prescribed medications and keep your doctor informed about all the medications you are taking.

Conclusions:

1. Serotonin is a neurotransmitter that has a huge impact on many bodily functions.

2. Most serotonin is synthesized in the intestines, and in diseases of the gastrointestinal tract, especially in violation of the microflora, there may be problems with the level of serotonin.

3. Serotonin has an effect on appetite and is associated with eating disorders.

4. The level of serotonin affects mood, preventing the development of mental disorders, which is why the name "hormone of happiness" is connected.

5. Serotonin levels are affected by both external and internal factors.

6. A balanced diet and lifestyle are the main ways to increase serotonin without drugs.

7. A diet rich in tryptophan, B vitamins, an adequate amount of vitamin D and complex carbohydrates is the key to a stable level of serotonin.

8. Balance is important in everything, and too high levels of serotonin are as dangerous to health as its lack.