Serotonin is an important signaling molecule throughout the brain and body. It is commonly known as the “happiness neurotransmitter” or the “happiness hormone,” due to its prominent role in regulating mood.
Serotonin is a neurotransmitter, or chemical messenger, that’s involved in many processes throughout your body, from regulating your mood to promoting smooth digestion.
Serotonin deficiency:
- feel anxious, low, or depressed.
- have sleep issues or feel fatigued.
- have a decreased appetite.
- crave sweets and carbohydrate-rich foods
How is serotonin made?
" 90% of
your body’s total serotonin is synthesized in the intestines, not in the
brain."
1- We eat protein-containing foods e.g., chicken, turkey, fish, eggs, beef, legumes.
2- We digest this protein and break it down into smaller components known as amino acids. One amino acid called tryptophan is used to make serotonin. To break protein down into amino acids, we need adequate levels of stomach acid.
3- Enzymes in the body convert tryptophan into 5-hydroxytryptophan (5HTP) and then into serotonin. These enzymes require several vitamins and minerals to work efficiently.
Vitamins and minerals that increase serotonin:
1- Vitamin B6 (Pyridoxine)
Vitamin B6 (pyridoxine) must be present to facilitate the conversion of either 5-HTP or tryptophan into serotonin.
Read more: 5 proven signs that you have vitamin D deficiency
2- Folic Acid (Vitamin B9)
People suffering from major depression consistently have low blood levels of folic acid, also known as vitamin B9. Folic acid works as an antidepressant by modulating serotonin receptor activity in the brain.
3- Vitamin D
Vitamin D, the “sunshine” vitamin, may be the most important deficient vitamin for your brain and mood.
A low level of vitamin D is thought to be responsible for the type of depression, known as winter blues or seasonal affective disorder, that many people feel in the winter.
4- Magnesium
Magnesium is a mineral that’s essential in over 600 different metabolic functions, including nervous system regulation.
Patients treated with magnesium supplements have experienced rapid recovery from major depressive disorder.
Besides improving mood, it’s also been shown to increase focus and concentration, energy, and resilience to stress.
5- Probiotics
Probiotics are good bacteria found in fermented foods like yogurt, kefir, and unpasteurized sauerkraut.
They can help establish a normal balance between good and bad bacteria in your intestines, and that is surprisingly relevant to the health and function of your brain.
Recommendations to increase serotonin production:
1- Eat high-quality protein every day such as eggs, fish, chicken, meat, nuts, and legumes.
2- Eat foods high in vitamins and minerals, particularly vegetables and spices. In fact, several studies have now confirmed that the spice saffron can improve mood and is as effective as antidepressant medications for people with depression.
Read more: The reasons why you should eat pumpkin seeds everyday
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3- Take a high-quality multivitamin or B-complex. Taking magnesium supplements may also be helpful.
4- Take fish oils or eat fish regularly. This does not directly increase serotonin but helps serotonin to get into the cells to do their work.
5- Get out in the sun to get your regular dose of vitamin D.
6- Reduce or manage your stress levels. Stress produces cortisol which breaks down serotonin.
7- Thinking about something that makes you feel good can help increase serotonin in your brain, which can help promote an improved mood in general.
