What is Serotonin? Everything to Know

 

Did you know a neurotransmitter can affect your sleep, appetite, mood, blood clotting, and more?

Serotonin is a vital neurotransmitter and hormone that plays a critical role in several body functions, including:

• Mood regulation
• Digestion
• Sleep
• And overall well-being. 

When serotonin levels become too low, it can lead to a variety of problems in the body.

The article below looks at serotonin's role in the body. It covers what serotonin does, signs of low levels, and ways to boost your levels.

What Serotonin is

Serotonin is a neurotransmitter that plays a critical physiological role in the body. It regulates several functions, including mood, sleep, and digestion.

The scientific name for serotonin is 5-hydroxytryptamine. Your body uses serotonin to send signals between your nerve cells. These signals may affect your emotions, sleep, and appetite and improve your overall well-being.

Serotonin's chemical formula is C10H12N2O. Its makeup includes an indole ring and a side chain molecule with a carboxyl amide group attached to it. 

Serotonin synthesis requires two reactions. The first step involves the uptake of tryptophan, which people find in various dietary proteins. Tryptophan travels into the cells that produce serotonin.

Next, within the serotonin cells, two enzymes convert tryptophan into serotonin. The first enzyme, tryptophan hydroxylase, converts tryptophan into 5-hydroxytryptophan. A second enzyme, aromatic amino acid decarboxylase, converts 5-hydroxytryptophan into serotonin. 

The cells of the gastrointestinal tract produce about 90% of serotonin. The brain stem neurons, including the raphe nuclei, comprise the remaining 10%. 

Serotonin is also found in blood platelets. When platelets are activated, it is released and plays a role in blood clotting.

Normal Serotonin Levels

Researchers continue to debate what constitutes a normal range for serotonin. Additionally, measuring serotonin through blood levels is not necessarily an accurate representation of the brain's serotonin level. Your brain has a semipermeable barrier surrounding it. Not all substances pass through this barrier.

Measuring Serotonin 

A blood test can provide a rough estimate of serotonin levels. However, because serotonin does not cross the blood-brain barrier, blood testing for levels is limited. Thus, a blood test may not accurately reflect the level of serotonin in the brain.

Although it's not an exact science, there is a range of serotonin that doctors consider a healthy level. In general, the normal range of serotonin is between 50 to 200 ng/ml. 

Low serotonin measured through a blood test does not necessarily mean an individual is deficient. Instead of relying on blood serotonin levels, healthcare professionals typically review symptoms to determine if serotonin levels are low.

What Does Serotonin Do?

Serotonin plays various roles in the body, such as the following: 

Mood regulation

Researchers are not entirely sure how serotonin regulates mood, such as happiness. However, there are various types of serotonin receptors in the brain. Experts believe these may be responsible for specific moods. They think low serotonin levels contribute to feelings of depression and anxiety.

Sleep-wake cycle

Serotonin typically appears to help your circadian rhythm function. The body uses serotonin to help make melatonin. Melatonin plays a critical role in maintaining a natural circadian rhythm.

Your circadian rhythm affects when you sleep and when you wake up. Researchers also believe neurons release bursts of serotonin during waking moments. The release of serotonin slows as you prepare for sleep. 

Digestion and bowel function

Serotonin in the digestive tract helps protect from gastrointestinal diseases and promotes normal digestion and bowel function. It also acts as a natural appetite suppressant to help regulate food intake.

Blood clotting

Serotonin is also found in platelets, a type of blood cell. Serotonin in the blood helps constrict blood vessels, slowing bleeding and allowing clotting.

Bone health

Researchers believe that serotonin can also affect bone health. For example, high circulating serotonin levels in the gut may contribute to reduced bone density. However, serotonin in the brain may help promote new bone tissue formation. Researchers must conduct more studies to determine serotonin's exact role in bone health. 

Wound healing

The release of serotonin by the platelets assists with wound healing. Serotonin causes small blood vessels to narrow, which helps with clot formation. This is a crucial part of proper wound healing.

Serotonin vs. Dopamine

Dopamine is also a neurotransmitter. Dopamine may also affect emotions and mood. Both neurotransmitters share involvement in particular mental health issues, such as depression. 

However, these chemical messengers also have some differing functions. For instance, dopamine affects the reward center in the brain and links to motivation and pleasure. Serotonin influences mood, calmness, and happiness. 

Dopamine also affects coordination and movement. Serotonin regulates bowel and digestive functions. The effects on appetite also differ. Serotonin tends to suppress hunger, while dopamine increases it. 

Dopamine and serotonin have different roles and effects on the body. However, they do not act independently and may affect each other. Researchers link both neurotransmitters functionally and may interact on a neurophysiological level.

For instance, dopamine levels can influence the release of serotonin. Subsequently, serotonin may affect dopamine production.

The chart below provides a summary of the differences between serotonin vs. dopamine.

 

Low Serotonin Symptoms

Serotonin is a crucial neurotransmitter. When levels become too low, it can cause a variety of symptoms. According to the Cleveland Clinic, symptoms of low serotonin may include: 

• Depressed mood
• Anxiety
• Sleep problems (insomnia)
• Digestive issues
• Irritability
• Fatigue
• Changes in appetite
• Panic disorders 
• Phobias 

Having any of the symptoms listed above due to low serotonin can have a significant impact on daily life. For instance, disruptions in sleep and mood can impact work, school, and relationships. Additionally, having one or two symptoms of low serotonin (i.e., sleep problems and depressed moods) can exacerbate already existing conditions and worsen anxiety and fatigue.

How to Raise Serotonin Naturally

Since it is such a critical neurotransmitter, you may wonder how to raise serotonin naturally.  

There are several things you can do to increase your serotonin levels naturally, including the following:

• Get sunlight exposure: Spending time in the sun triggers receptors in the retina that produce serotonin. To boost levels, try to get 10 to 15 minutes of sun exposure daily. 
• Use light therapy: Bright light therapy mimics sunlight exposure and boosts serotonin. For optimal benefits, look for a bright light that produces 10,000 Lux and spend 20 to 30 minutes using it daily.
• Get regular exercise: Exercise may promote the release of serotonin. Get 20 minutes of exercise daily, such as brisk walking, biking, or circuit training. 
• Eat a healthy diet: Eating tryptophan-rich foods can help produce serotonin. Add tryptophan-rich foods such as turkey, eggs, milk, and salmon into your diet.
• Practice mindfulness and meditation: Meditating can increase serotonin levels. To boost levels, try spending 20 minutes daily practicing mindfulness or meditation. 
• Spend time socially interacting: Spending time with family and friends triggers the release of oxytocin, which promotes serotonin production. Carve out time for social interaction with friends, family, and neighbors.
• Get a massage: Massage therapy stimulates the autonomic nervous system, which can lead to the release of serotonin. Consider booking a professional massage or self-massage with a foam roller, massage gun, or massage ball.
• Consider supplements: Certain supplements like tryptophan and probiotics may help improve serotonin levels. However, it's essential to consult your doctor before starting any supplement. 

What Happens if You Have Too Much Serotonin?

Is it possible to get too much of a good thing? The answer is yes.

High serotonin levels may lead to serotonin syndrome, which is a serious medical condition. There is no specific diagnostic test that confirms a diagnosis of serotonin syndrome. Instead, doctors diagnose based on medical history, physical examination, and present symptoms.

Symptoms of serotonin syndrome may include the following: 

• Restlessness
• Agitation
• Sweating
• Diarrhea
• High blood pressure
• Fever
• Dilated pupils
• Confusion or alternative state

The cause of serotonin syndrome typically includes taking too many medications that increase serotonin.

Examples of these types of medications include some antidepressants, such as selective serotonin uptake inhibitors. There are also over-the-counter supplements that may increase serotonin, such as St John's wort. Illegal drugs, such as LSD and ecstasy, can also increase serotonin. Combining any of these medications, drugs, or supplements can potentially increase serotonin to a dangerous level.

If you develop any serotonin syndrome symptoms, seeking immediate medical attention is vital. 

Conclusion

Serotonin is a critical neurotransmitter mainly produced in the gut and the brain. It plays a key part in mood, sleep regulation, and digestion. Maintaining adequate serotonin levels helps promote overall health and well-being. There are several ways to boost serotonin levels naturally, such as exposure to sunlight, exercise, and social interaction.

If you think you might have a serotonin imbalance, it is essential to get professional help for treatment.

FAQs

Can you buy serotonin?

You can buy supplements that contain ingredients such as L-tryptophan and 5-HTP that can boost serotonin production. However, before taking any supplement, speaking to your healthcare provider is important.

Is depression a lack of serotonin or dopamine?

A combination of factors can contribute to depression. Decreased serotonin levels may be more likely to play a role in depression than reduced dopamine.

How do I check my serotonin levels?

Blood and urine tests are available to check serotonin levels. However, they may not provide definitive results.

What drains serotonin?

Various lifestyle factors, including:

• Poor sleep
• Stress
• Excess alcohol use
• Lack of sunlight
• And poor diet can drain serotonin levels.