Serotonin

The “feel-good” hormone: what serotonin is and what it does

Serotonin, also known as 5-hydroxytryptamine (5-HT), is a key neurotransmitter and hormone that regulates mood, sleep, appetite, and other vital functions in the human body. Its predominant role in regulating mood has earned it the nickname “feel-good hormone.” Serotonin plays a fundamental role in the central nervous system, acting as a chemical messenger that carries signals between nerve cells (neurons) and modulates brain and body activities.

Where is serotonin found?

Serotonin is mainly synthesized in the central nervous system (CNS), but it is also produced in significant amounts in the gastrointestinal tract and in certain immune system cells. In the brain, it is produced in regions called the raphe nuclei, located in the brainstem. From there, serotonergic pathways extend throughout the brain and spinal cord, reaching various parts of the nervous system to allow serotonin to carry out its multiple roles.

What stimulates it?

Serotonin production is influenced by various factors, including the intake of certain foods, exposure to sunlight, physical exercise, and sleep. However, its synthesis is mainly regulated by tryptophan, an essential amino acid obtained from the diet. When we consume tryptophan-rich foods, the brain converts this amino acid into serotonin through a complex metabolic process.

What happens if we have a serotonin deficiency?

A deficiency of serotonin can significantly impact mental healthWhat is meant by mental health? According to the World Healt... More and overall well-being. DepressionDepression is a disorder characterized by persistent sadness... More is one of the main disorders associated with low serotonergic activity in the brain. Lack of serotonin can cause feelings of sadness, apathy, anxietyAnxiety is an emotional response characterized by feelings o... More, irritability, and difficulty concentrating. Additionally, regulation of sleep and appetite may be compromised, leading to sleep disturbances and improper eating behaviors.

Is there serotonin overdose?

Yes, there is a condition called serotonin syndrome, which can occur when serotonin levels become excessively high in the body. This condition can be caused by taking medications such as selective serotonin reuptake inhibitors (SSRIs), used to treat depression and anxiety. Combining multiple drugs that affect serotonin can also increase the risk of serotonin syndrome.

How to naturally boost serotonin

There are several ways to naturally increase serotonin levels in the body. One of the most effective is following a balanced diet rich in tryptophan. Foods such as nuts, seeds, fish, eggs, dairy, avocado, and dark chocolate are all good sources of tryptophan. In addition, exposure to sunlight stimulates serotonin production, so spending time outdoors can be beneficial. Regular physical exercise is another effective method to increase serotonin. During physical activity, the body releases endorphinsEndorphins are a group of endogenous peptides, meaning they ... More, which in turn promote serotonin production. Moreover, relaxation practices such as meditationThere are many ways to define meditation, but perhaps the si... More and yoga can help reduce stressWhat is stress? From a clinical perspective, stress is a phy... More, improving the balance of neurotransmitters, including serotonin.