Serotonin: What it does, why it matters, and how to boost it naturally

What is serotonin?

Serotonin is often described as the “happiness hormone”, because it plays a major role in regulating mood and emotions. But this simple nickname does not reflect the full picture. Serotonin is both a neurotransmitter and a hormone, acting across several systems in the body. It affects sleep, appetite, digestion, pain perception, and even some social behaviours.

It is essential for a healthy brain and body, and its production depends on a number of biological and environmental factors.

Where is serotonin produced?

Serotonin is produced mainly in the brain, where it influences mood and sleep. But a large proportion is actually found in the gut.
The intestinal microbiota plays a key role in this peripheral production, which explains why digestive health is so closely tied to emotional and mental balance.

Serotonin is synthesised from tryptophan, an amino acid found in many foods, which means diet and well-being are directly connected.

What does serotonin do in the body?

Serotonin has several essential functions. In the brain, it helps regulate mood and stabilise emotions, contributing to a general sense of well-being. It also plays a part in sleep regulation by influencing sleep–wake cycles and the quality of rest.

Serotonin contributes to appetite regulation by sending satiety signals, and it is involved in how we perceive pain and respond to stress.
In the digestive system, serotonin supports gut motility and influences various mechanisms related to digestion.

What are the signs of low or high serotonin?

A serotonin deficiency can show up in many ways. Anxiety, irritability, sleep problems, and low motivation are among the most common signs. These symptoms often appear alongside difficulties managing stress or maintaining emotional balance. Changes in appetite or eating behaviours may also occur.

Too much serotonin, although rare, can cause serious symptoms such as serotonin syndrome, often triggered by medication interactions.

Serotonin and disease: what does science say?

Serotonin is closely linked to several health conditions. Low serotonin levels are frequently seen in people living with depression or anxiety disorders. Research also suggests that this neurotransmitter plays a role in migraines, chronic pain, and some forms of fibromyalgia.

Recent studies have explored its involvement in digestive disorders such as irritable bowel syndrome. These findings highlight the importance of a holistic approach that considers both the brain and the gut.

How can you naturally increase serotonin?

Lifestyle and daily habits have a strong influence on serotonin production.

Foods rich in tryptophan, such as eggs, nuts, legumes, and certain animal proteins, provide the building blocks needed to synthesise serotonin.

Regular physical activity also boosts serotonin levels, helping improve mood and reduce stress.

Exposure to natural light supports serotonin production, as do quality sleep and an overall balanced lifestyle.

Stress-management techniques such as relaxation, meditation, and mindful breathing can also help maintain healthy serotonin levels.

Finally, the gut microbiota plays a crucial role, showing that digestive health and dietary diversity directly influence this neurotransmitter.

Medication and serotonin: what you should know

Medications can also act on serotonin. SSRIs (selective serotonin reuptake inhibitors) and SNRIs increase serotonin availability in the brain and are commonly prescribed for depression and some anxiety disorders.

These medications must be taken under strict medical supervision. Incorrect dosing or interactions can cause side effects, including serotonin syndrome, a potentially dangerous imbalance. Medical guidance is essential.

Can you measure your serotonin levels?

Although biological tests exist, they do not reliably indicate how serotonin functions in the brain. Circulating serotonin levels do not necessarily reflect what is happening neurologically, which is why these tests are not used for routine diagnosis.

Research is still exploring more accurate ways to understand serotonin’s role in mental and physical health.

Key Takeaways

• Serotonin is a neurotransmitter and hormone essential for mood, sleep, appetite, digestion, and pain regulation.
• It is produced mainly in the brain and gut, and its synthesis depends on tryptophan and the health of the microbiota.
• Too little or too much serotonin can cause a wide range of symptoms, from emotional changes to serious physiological effects.
• Serotonin is involved in many conditions, including depression, anxiety, migraines, chronic pain, and digestive disorders.
• You can support natural serotonin production through nutrition, physical activity, sunlight, quality sleep, stress management, and a healthy gut.
• Medications such as SSRIs act on serotonin but should only be used under medical supervision.
• Blood tests do not accurately reflect how serotonin functions in the brain and are not used diagnostically.

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