What is natural serotonin, and how does the well-being hormone work?

Serotonin is a neurotransmitter in the central nervous system. It is a monoamine produced in serotonergic neurons and the gastrointestinal tract. It is called the happiness hormone due to its properties that help relax, stabilize mood, and reduce anxiety. The good thing is that, in addition to being naturally produced in the body, it can also be obtained through certain foods. Some psychological disorders can be treated with medication by adding supplements that contain it.

What is serotonin

Considered by many to be a neurotransmitter hormone, its function in the central nervous system is extensive. It has effects and benefits on thinking, emotional stability, and can be found in both the brain and the gastrointestinal tract, synthesized by enterochromaffin cells or Kulchitsky cells.

The scientific name for serotonin is 5-hydroxytryptamine or 5-HT, but since this is somewhat complicated to say, the first term is generally used.

Function

Its effects are related to the brain. When levels are adequate, mood swings are less frequent, and thinking is clearer. However, when there is a deficiency, it leads to impaired brain function, causing the following symptoms:

• Inhibiting mental excitement.
• Preventing anger and aggressive emotional states.
• Regulating body temperature.
• Stabilizing mood.
• Essential for good sleep.
• Involved in appetite mechanisms.

In general, it is strongly related to mood and emotional stress situations. When a person has depression, a selective serotonin reuptake inhibitor may be recommended. It should be noted that these compounds are medications and should only be prescribed by a doctor.

How to increase serotonin with food

It is available in various natural products that you can eat daily. Its intake is beneficial because, in addition to providing the neurotransmitter, these foods offer vitamins and minerals that also contribute to better central nervous system stability and overall body function.

Additionally, consuming foods with serotonin helps the body have greater bioavailability of neurotransmitters, which actually enhances the ability to transmit thoughts and bioelectrical impulses between different parts of the human body.

You can eat fruits and vegetables, as both contain high amounts of serotonin precursors. Mushrooms and certain marine products are also good sources. Here are some serotonin-rich foods:

• Oily fish is highly nutritious and beneficial for health. It contains omega-3 and helps regulate cholesterol and blood pressure. It is one of the foods with tryptophan, an essential amino acid for producing natural serotonin. Eating sardines, mackerel, anchovies, and herring can increase serotonin levels in both the brain and digestive system.
• Nuts and cereals enhance bioavailability as they encourage serotonin secretion. Eating them raw is best to avoid oils used in processing. Peanuts, walnuts, rye, oats, corn, and wheat help improve emotional stability.
• Dairy products like yogurt, cheese, or soy milk contain the necessary nutrients to combat deficiencies and boost serotonin levels in the body.
• Fruits are essential in a balanced diet. They are very healthy and contribute to many bodily functions due to their vitamins and minerals, such as magnesium, calcium, potassium, and phosphorus, in addition to their variety of essential and non-essential amino acids. To prevent serotonin deficiency, eat bananas and pineapples.
• Vegetables provide a fascinating range of trace elements that support neuronal function, mood regulation, muscle maintenance, and skin quality. A serving for dinner is ideal.

Additionally, eating dark chocolate can increase tryptophan and serotonin levels, as this amino acid is a precursor of 5-hydroxytryptamine.

Serotonin and endorphins

Both are hormones secreted by the human body and, although they seem to have similar effects, they are slightly different.

Endorphins are endogenous opioid peptides that function as neurotransmitters. They are produced in the brain, specifically in the hypothalamus and pituitary gland. They are released in response to risk, pain, orgasm, or when falling in love. The hormone endorphin can also be secreted when eating chocolate or spicy foods. It has an analgesic, opiate-like effect that induces pleasure and well-being.

In contrast, serotonin enhances mood, although it is also a neurotransmitter. Its primary effect is improving mood, whereas endorphins are known as the happiness hormones.

Alternatives to produce natural serotonin

In addition to medications and the foods mentioned, which must contain tryptophan, you can engage in certain activities to increase natural serotonin in the human body.

One such activity is engaging in sexual relations, flirting, and social interaction. Anything related to excitement and pleasure increases serotonin and endorphin levels. However, there will be a peak at the highest moment, followed by a drop in levels within the body.

Another way to improve serotonin function and production is by solving calculations and playing mathematical games. When you exercise the brain with numerical problems or try to memorize numbers or texts, you can aid in serotonin reuptake. People with disorders such as depression, anxiety, OCD, and other psychiatric and psychological conditions may benefit from enhancing their mental exercise.

Dopamine and serotonin

Dopamine is a neurotransmitter, just like serotonin and endorphins. The rise and fall of these substances in the brain, their secretion, and level modification through different substances such as medications, recreational or medicinal drugs, alter mood, emotions, and perception of reality.

To increase dopamine, it is important to consume tyrosine. This is an amino acid found in nuts, dairy products, beef, and poultry. The good thing is that these same foods contain the precursors of other neurotransmitters. You can eat walnuts, pumpkin seeds, oily fish, or drink a glass of milk at night to feel better and boost serotonin, dopamine, and endorphins.

Remember

• Serotonin is synthesized from the amino acid tryptophan.
• Dopamine is produced from L-dopa, which has tyrosine as its precursor.
• Endorphins are released through stimulating activities such as physical contact, caresses, kisses, or exercise.

Taking serotonin through medication, pills, or food

All treatments should be recommended by a healthcare specialist. Self-medication should be avoided, and great care must be taken since certain substances, such as serotonin molecules, cause changes in the brain. This affects the life of the person taking them and their interpersonal relationships, family, and work environment.

On the other hand, it is true that serotonin deficiency can be accompanied by depression, low motivation, and a lack of desire to engage in activities. However, if this situation arises, it is essential to see a specialist who can recommend the best remedy or method to restore balance.

If you want to increase serotonin levels, the best option is to buy L-tryptophan capsules. This provides the necessary supply for the body to naturally synthesize and release the required amount without the risk of excess in the brain.