Serotinin: What is it? What does it do?
When it comes to mental health and feeling well within ourselves, the topic of serotonin is often brought up, but what actually is it, and what does it do?
Serotonin is made from the essential amino acid tryptophan and sends signals between nerve cells. It is found in many parts of your body: in your digestive system (95%), blood platelets, and throughout the central nervous system.
What does it do?
Serotonin helps the body to:
• Regulate anxiety
• Experience happiness
• Heal wounds
• Stimulate nausea
How can we increase our serotonin levels?
Exposure to bright light: Bright sunlight may help your mood, which is why light therapy is commonly recommended for treating seasonal depression.
Exercise: Regular exercise has many benefits for your general health. It can have mood-boosting effects, and it may trigger the release of serotonin.
Diet: Following a balanced diet lowers the risk of many health conditions. Eating foods that may promote serotonin production could positively affect mood.
We can also increase our serotonin levels through diet, by consuming plenty of eggs, cheese, tofu, fatty fish, nuts, seeds and turkey. These foods are good sources of tryptophan, and are most effective when enjoyed alongside a serving of healthy carbs, such as wholegrain bread, oatmeal, or rice.
References: Harrison, S. J., Tyrer, A. E., Levitan, R. D., Xu, X., Houle, S., Wilson, A. A., Nobrega, J. N., Rusjan, P. M., & Meyer, J. H. (2015). Light therapy and serotonin transporter binding in the anterior cingulate and prefrontal cortex. Acta psychiatrica Scandinavica, 132(5), 379–388.Mohajeri, M. H., Wittwer, J., Vargas, K., Hogan, E., Holmes, A., Rogers, P. J., Goralczyk, R., & Gibson, E. L. (2015). Chronic treatment with a tryptophan-rich protein hydrolysate improves emotional processing, mental energy levels and reaction time in middle-aged women. The British journal of nutrition, 113(2), 350–365.; Jenkins, T. A., Nguyen, J. C., Polglaze, K. E., & Bertrand, P. P. (2016). Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients, 8(1), 56.; Terry, N., & Margolis, K. G. (2017). Serotonergic Mechanisms Regulating the GI Tract: Experimental Evidence and Therapeutic Relevance. Handbook of experimental pharmacology, 239, 319–342.; Basso, J. C., & Suzuki, W. A. (2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain plasticity (Amsterdam, Netherlands), 2(2), 127–152.; Bamalan OA, Moore MJ, Al Khalili Y. Physiology, Serotonin. [Updated 2023 Jul 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK545168/