Do you sometimes feel sad or anxious? Or can't sleep well? Do you have a loss of appetite? A little chemical messenger in your body may be involved in these things. We're going to talk about one such person today. That's serotonin.

What is serotonin?

Okay, so let's first look at what serotonin is. Simply put, serotonin is an important chemical in our bodies. To be precise, it's called a neurotransmitter , which is a chemical messenger that carries messages between nerves. It also has another name, 5-hydroxytryptamine or 5-HT. Also, serotonin is something that acts as a hormone.

Think about it, you need to exchange messages between the nerve cells inside your brain (that's the Central Nervous System) and all over your body (that's the Peripheral Nervous System). That's what serotonin helps with. It's these chemical messages that tell our bodies how to function.

Surprisingly, the majority of serotonin in our bodies, about 90%, is found in our intestines (digestive system). From there, it is absorbed into the blood and absorbed by blood platelets. Only a small amount, about 10%, is produced in the brain.

This serotonin is made from an essential amino acid called tryptophan . Essential means that our bodies cannot make it, we have to get it from the food we eat. Got it?

What does serotonin do in our body?

Now you probably understand what serotonin is. So let's take a look at the important job this little chemical messenger does inside our bodies. Serotonin is involved in many things in our bodies.

Effect on mood

This is the main thing that most people know when talking about serotonin. Serotonin helps a lot in controlling our mood . Some people also call it the 'happy hormone' in the body. When serotonin levels are right, you feel calm, happy, stable in mind , and able to focus. However, if this serotonin level decreases, mental problems like depression and anxiety can occur. Did you know that many medications for diseases like depression and anxiety work by increasing serotonin levels in the brain?

Helps with digestion

I've said before that the majority of serotonin in our bodies is in our intestines. That's why serotonin helps regulate the digestive process and protect our intestines. Imagine, if you eat something bad, or if something toxic goes into our stomach, our intestines can increase the release of serotonin and help us quickly eliminate those things from our bodies. Also, serotonin plays a small role in reducing our appetite when we eat.

Related to nausea

Have you ever felt nauseous? Serotonin is involved in this too. Nausea occurs when serotonin is released in the gut faster than it can be digested. When this chemical messenger travels to the brain, we feel nauseous. Many medications that are prescribed to reduce nausea and vomiting target specific serotonin receptors in the brain.

Impact on sleep

Good sleep is essential for a healthy life. The quality of your sleep, that is, how well and for how long you sleep, is influenced by serotonin, along with dopamine (another neurotransmitter). Not only that, but the brain also needs serotonin to make melatonin, a hormone that regulates our sleep-wake cycle.

To heal wounds

When you get a small cut, the bleeding stops after a while. That's where serotonin helps. Serotonin is released from the platelets in our blood, helping the wound heal. It also causes the tiny blood vessels (arterioles) in the body to constrict, reducing blood flow and helping blood clot. This is a very important process in wound healing.

For bone health

Serotonin levels can also help keep our bones strong. But here's the thing. If serotonin levels in the gut directly increase , it has been found that it can lead to weak bones, fractures, and conditions like osteoporosis . So balance is important.

For sexual health

Sexual desire is also influenced by serotonin and dopamine. These are very complex things, and they are related to each other.

What happens if serotonin levels decrease?

Now you probably understand how important serotonin is. So imagine what problems can arise if this serotonin level decreases in the body. Serotonin deficiency can be linked to many diseases. Here are a few examples:

• Depression and other mood problems
• Anxiety
• Sleep problems
• Digestive problems
• Suicidal thoughts or behavior
• Obsessive-Compulsive Disorder (OCD)
• Post-Traumatic Stress Disorder (PTSD)
• Panic disorders
Schizophrenia
• Various Phobias

But one thing to remember is that scientists are still learning a lot about serotonin and how it affects disease. So it's not 100% certain that all of this is due to a lack of serotonin, but there is a major connection.

What are the causes of low serotonin?

There is not just one reason why serotonin levels can drop. It is usually caused by a combination of factors. Technically, serotonin levels can drop due to:

• Your body doesn't make enough serotonin.
• Your body isn't using serotonin properly. This can happen if you don't have enough serotonin receptors in your body, or if the receptors you have aren't working properly.

How to increase serotonin levels?

Well, now the question is, if serotonin is low, what can we do to increase it? Luckily, there are a few things we can try.

Foods containing tryptophan

Remember how I said earlier that serotonin is made from the amino acid tryptophan? So, you can try to increase your serotonin levels by eating more foods that contain tryptophan. What are these foods?

• Salmon
• Eggs
• Cheese
• Turkey
• Tofu
• Pineapple
• Nuts, oats and seeds

But here's the thing. Eating foods that contain tryptophan doesn't automatically increase serotonin levels. It's a bit of a complicated process. Our bodies need carbohydrates to release insulin. Insulin is what helps the amino acids get absorbed. Then, even though tryptophan gets into the bloodstream, it has to compete with other amino acids to get absorbed into the brain. Scientists are still researching this, exactly how tryptophan-containing foods increase serotonin levels.

Sunlight

Do you remember when your mood just goes haywire, especially during the darkest hours of the year? It's called Seasonal Affective Disorder (SAD) . Not getting enough sunlight can be a cause. Try to get at least 10-15 minutes of sunlight a day. This not only boosts serotonin, but also vitamin D levels. If you live in an area with little sunlight, you might consider something like light therapy.

Supplements

Some dietary supplements and herbal supplements are also said to increase serotonin levels.

• Dietary supplements: Tryptophan, probiotics, and SAMe.
• Herbal supplements: Things like ginseng, St. John's wort, Syrian rue, and nutmeg.

But you should definitely consult a doctor before using such supplements, as they don't work for everyone and can cause side effects.

Exercise and mental well-being

Regular exercise has been proven to increase serotonin levels. About 30 minutes, five days a week.Doing aerobic exercise, as well as strength-training two days a week, is great for improving mood and heart health. Also, reducing stress can help balance serotonin levels. Things like meditation and yoga can help with this.

Medications that increase serotonin levels

Because serotonin is involved in many diseases, the pharmaceutical industry is developing drugs that target serotonin or serotonin receptors. Here are some of the main drugs that increase serotonin levels:

Different types of antidepressants work by blocking the reuptake and recycling of serotonin, which leaves more serotonin in the brain. These are the types of medications that work in this way:

• Selective Serotonin Reuptake Inhibitors (SSRIs) (e.g. Paroxetine [Paxil®])
• Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs) (e.g., Venlafaxine [Effexor®])
• Tricyclic Antidepressants (TCAs) (e.g. Amitriptyline [Elavil®])

Another type of antidepressant is the monoamine oxidase inhibitors (MAOIs) (e.g. Phenelzine [Nardil®]). These work by blocking an enzyme that breaks down serotonin.

In addition, many other medications increase serotonin levels. Examples include triptans for headaches, opioid painkillers, cough suppressants containing dextromethorphan, and anti-nausea medications.

The most important thing is that you should never use any of these medications, change the dosage, or stop taking them without medical advice. Doing so can cause serious problems.

Problems caused by increased serotonin

Just as problems arise when serotonin levels decrease, so too does a direct increase in serotonin levels. This is called serotonin syndrome . This usually occurs when the dose of a serotonin-boosting medication is increased, or when another serotonin-boosting medication is taken at the same time.

The main symptoms of this can be:

• Tremor
• Excessive sweating
• Confusion
• Restlessness
• High blood pressure
• Muscle twitching
• Diarrhea

If the disease progresses, severe symptoms such as high fever, seizures, loss of consciousness, and abnormal heartbeat can occur.

Serotonin Syndrome is a dangerous condition. If it is severe, it can be life-threatening if not recognized and treated quickly.Therefore, it is important to be aware of this when starting a new medication, especially one that affects serotonin.

What is the difference between serotonin and dopamine?

When talking about serotonin, you may have heard of dopamine (also known as a neurotransmitter). Both are neurotransmitters, which are chemical messengers that carry messages between nerves. Both are also called 'happy hormones' because they are both related to our mood and happiness.

• Serotonin is associated with happiness, focus, and calmness.
• Dopamine is associated with reward and motivation.

Both of these are related to mental illnesses like depression.

But there are also differences between the two. Dopamine controls our body movements and coordination. Serotonin helps regulate digestion, bowel function, and appetite. When dopamine makes us feel hungry, serotonin reduces that feeling. Dopamine is mostly stored in the brain, while serotonin is mostly stored in the intestines.

Sometimes these two neurotransmitters work together to maintain the body's chemical balance. Sometimes an imbalance in one can lead to overproduction of the other. If either of these two is directly increased or decreased, physical and mental symptoms can occur.

Finally, remember

Okay, so we've talked a lot about serotonin today, haven't we? As you can see, serotonin is a neurotransmitter that plays a key role in many important bodily functions, including our mood, sleep, appetite, anxiety, digestion, blood clotting, and sexual desire .

If you have a medical condition that affects serotonin, or is affected by it, it is very important to talk to your doctor about it and learn everything you need to know about serotonin.

Also, to avoid changes in your serotonin levels and to reduce the risk of drug interactions, do not stop taking any medications, change the dosage, or start any new dietary or herbal supplements without first talking to your doctor. Always follow your doctor's instructions. Then you can stay healthy and happy!

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