At what time of day is serotonin produced? Boosting Serotonin Levels Naturally

Serotonin is a hormone that acts as a neurotransmitter, that is, an intermediary in the transmission of nerve impulses in the brain, thereby influencing a person’s mood and well-being. An excess of serotonin, otherwise called serotonin syndrome, affects the patient no less negatively than a deficiency, and in some cases the consequences of such a disorder can be irreparable. For this reason, it is important to recognize the symptoms of the pathology in time in order to consult a doctor who will prescribe treatment to reduce the concentration of the hormone to the optimal value.

Why the syndrome may occur

Serotonin is called the “hormone of happiness”, since its safely high concentration gives a person a good mood and a state close to euphoria. If the level of the neurotransmitter decreases, the person feels depressed, apathetic and tired, and if necessary, a course of treatment is prescribed to increase the level of the hormone in the body.

The main cause of serotonin syndrome is the incorrect dosage of inhibitory antidepressants, which are aimed at increasing hormone levels. These medications trap serotonin in the body, controlling its concentration. The problem especially often arises if a person self-medicates or ignores the doctor’s recommendations in the hope that an increased dose of the drug will give a lasting and strong feeling of happiness.

In addition, the pathological condition can be caused by switching from one antidepressant to another, especially the third generation.

Also, an excess of neurotransmitter can occur during an overdose of narcotic substances. In an effort to increase the level of pleasure hormones and achieve a state of euphoria, some people try to use various psychotropic substances. However, in addition to the fact that addiction occurs and serotonin ceases to be produced without additional stimulation, overdoses often occur. They lead not only to pathologically high levels of the hormone, but also to more serious consequences.

It is noteworthy that the exact number of people who suffer from excess serotonin is unknown; medical statistics contain data on only a small part of such patients. This happens, firstly, because not all people with this condition go to see a doctor, and secondly, because not all specialists recognize the existing symptoms as a reason for making such a diagnosis.

Symptoms and signs

Serotonin syndrome is not a very common diagnosis for modern people, except for patients with drug addiction. The difficulty in diagnosing pathology is that laboratory and instrumental tests do not reveal any signs, so doctors rely entirely on the symptoms described by the patient.

In half of the cases, changes in condition appear within the first hours after an overdose of any drug or narcotic substance. In a quarter of cases, manifestations can be noticed during the first day, in the same number of cases only during the second day. In elderly patients, symptoms may appear only on the third day after an overdose. In this case, an excess of the hormone manifests itself in the form of mental, autonomic and neuromuscular disorders. The diagnosis can be made if there are changes in all three areas.

This extensive effect of an excess of serotonin on the human body is explained by the fact that it is involved in the process of transmitting nerve impulses. Therefore, the hormone affects emotions, sexual desire, appetite, sleep and thermoregulation. In addition, it can affect the functioning of the gastrointestinal tract, muscle activity, tone of blood vessels, etc. It is natural that a change in the optimal level of the hormone has a negative effect on all of the listed body systems.

Mental changes

At first, a person feels precisely changes in the psyche, which he can correlate with the effect of drugs or psychotropic substances taken. However, gradually these manifestations begin to intensify, become more pronounced and cause discomfort and anxiety.

There is a strong emotional arousal, which can manifest itself in a feeling of euphoria and uncontrollable intense joy. At first glance, such a change can hardly be called a negative manifestation, but such a feeling is artificial, and an excess ultimately turns out to be no better than a lack. Any changes in the world around us immediately affect the emotional state; a person is literally bursting with feelings, which results in a continuous stream of words that are not always related to each other. Gradually, positive emotions give way and are replaced by other mental changes that occur due to increased serotonin levels.

Uncontrollable panic, anxiety and fear arise. A person is frightened by any thing incomprehensible to a clouded consciousness, and there is a feeling of impending danger and imminent death. If such an attack drags on, attempts may occur to harm yourself in order to get rid of fear. Looking at a person in such a state, we can say that he is “rushing about”, not finding a place for himself.

Hallucinations and delusions manifest themselves most clearly. Depending on the severity of the situation, a person may be imagining insignificant things or it may seem to him that he is in a completely different place, and something incomprehensible is happening around him. In this state, the patient can rarely control himself, committing rash and inexplicable actions, including harming himself or others.

In addition, various disorders of consciousness may occur, that is, changes affect the functioning of parts of the brain, as, for example, with a concussion. In this regard, loss of consciousness, disorientation, absolute lack of understanding of what is happening around, stupor, that is, the inability to respond to external stimulants, and drowsiness may occur. More serious disorders include coma, akinetic mutism, in which a person is conscious but does not respond to stimuli and does not move his limbs, and apallic syndrome (waking coma). A vegetative state may also occur, in which the body can only maintain life by retaining the ability to maintain blood pressure, respiration, and cardiac activity. Such manifestations occur very rarely, since they must be preceded by constant overdoses of medications or narcotic substances that cause increased levels of the hormone serotonin.

Vegetative changes

In addition to emotional shocks and disturbances in consciousness, the patient may experience obvious disturbances in his condition. These symptoms arise due to changes occurring in the autonomic nervous system, which regulates the activity of internal organs, endocrine and exocrine glands, blood vessels and lymph nodes. Autonomic changes that occur as a result of increased levels of the hormone serotonin include:

bowel disorder (diarrhea or constipation);
nausea, vomiting;
bloating (flatulence);
dilated pupils;
tearfulness;
convulsions;
muscle relaxation;
increase in body temperature up to 42 degrees;
difficulty or increased breathing;
tremor (trembling of limbs);
tachycardia (rapid heartbeat);
increased blood pressure;
increased sweating;
dry mucous membranes, in particular in the oral cavity;
chills or hot flashes;
lack of coordination;
numbness of the limbs;
headache.

In general, such symptoms can be observed in various diseases, and the patient may not immediately suspect an excess of the hormone due to taking serotonin antidepressants or psychotropic substances. Often, even a doctor is able to establish the true cause of such disorders only after studying the complete clinical picture and comparing all the symptoms.

Neuromuscular changes

Excessively high levels of the hormone serotonin in the body can manifest itself in neuromuscular symptoms, ranging from mild twitching of the limbs to severe seizures. During diagnosis, patients mention the following changes:

involuntary and uncontrolled contractions of certain areas of the muscles;
trembling of the upper or lower extremities;
trembling of the eyeballs (nystagmus), involuntary eye movements or uncontrolled rolling of the eyes alternately up and down;
impaired speech abilities or their complete absence;
convulsive arching of the body;
motor agitation (akathisia);
epileptic seizures.

Of all the listed symptoms of disorders in the psyche, autonomic nervous system and neuromuscular system, one patient may have only a few matches. The main danger of serotonin syndrome is that at first the symptoms are mild, so you don’t see a doctor. However, gradually, when the factor provoking the pathology continues to act on the body, the patient feels the symptoms more and more vividly, and can reach serious disorders, as a result of which he will need prompt assistance.

What to do with the syndrome

Since all symptoms are observed in connection with increased levels of serotonin, the first thing to do is to reduce its concentration in the body. At the initial stage of the pathology, it may be enough to simply stop taking the drug that causes an increase in the level of the “happiness hormone”, and the body will cope with the problem on its own.

In case of serotonin syndrome, the use of adrenergic blockers, dopamine receptor stimulants, calcium channel blockers and other similar drugs is contraindicated.

In advanced situations, when pronounced symptoms are observed, only gastric lavage and the use of medications that cause a decrease in the level of toxic substances in the body can help reduce the concentration of serotonin. To get rid of symptoms, doctors need to bring the patient to a state where his life is not in danger. After this, means are used to normalize the heartbeat and blood pressure, and at elevated temperatures, artificial ventilation is used. A drug that reduces psycho-emotional arousal and eliminates an epileptic seizure can also be used, if necessary.

Serotonin is actively involved in the regulation of human mood and behavior. It is not for nothing that another name has been assigned to it - “hormone of joy”. However, in reality this compound has a much wider range of biological effects on the body. Even the first contraction of the heart muscle in the fetus in the womb is caused by serotonin. In the article we will talk about the main functions of the hormone, as well as the factors that affect its level and norm.

What is serotonin?

Serotonin (5-hydroxytryptamine, or 5-HT) is both a neurotransmitter and a so-called “effector” hormone. This means that the body needs the substance both to transmit information between neurons of the brain and to regulate the function of organs and systems: cardiovascular, gastrointestinal, respiratory and others. More than 90% of the hormone is produced by the intestinal mucosa, the rest by the pineal gland (superior medullary process, or pineal gland).

Chemical formula of serotonin: C 10 H 12N 2O

The hormone molecule has a fairly simple structure. Under the influence of enzymes, the compound is formed from tryptophan, an essential substance that our body does not produce on its own. A person receives the required amount of tryptophan in only one way - by eating foods that contain this amino acid.

Tryptophan, in turn, combines with other amino acids, interacts with iron and enters the nervous tissue. It needs insulin to cross the blood-brain barrier and enter the brain. The main assistant in the synthesis of serotonin from the amino acid is sunlight and vitamin D. This explains the occurrence of seasonal depression, when there is a pronounced lack of this vitamin in autumn and winter.

Functions and mechanism of action of the hormone

There are 7 main types of serotonin receptors and many subtypes. Moreover, they are so diverse that some of them have a completely opposite effect. Some receptors have a pronounced activation character, while others have an inhibitory effect. For example, serotonin is involved in the transition from sleep to wakefulness and vice versa. It has a similar effect on blood vessels: it dilates when the tone is too high and narrows when the tone is low.

The action of serotonin affects almost the entire body. The most important functions of the hormone:

responsible for the pain threshold - people with active serotonin receptors tolerate pain better;
stimulates motor activity;
increases blood clotting, including the formation of a blood clot at the site of open wounds;
regulates gastric motility and intestinal motility;
in the respiratory system controls the process of relaxation of the bronchi;
takes part in childbirth (paired with oxytocin);
responsible for long-term memory and cognitive activity;
supports normal libido in men and women;
affects the emotional and mental well-being of a person.

The effect of the hormone on emotions and mood

Joy, fear, anger, delight or irritation are mental states and processes directly related to physiology. Emotions are controlled by hormones. In this way, in the process of evolution, the human body has learned to respond to environmental challenges, adapt, and develop defense and self-preservation mechanisms.

Serotonin affects mood. It is a well-known fact, replicated by thousands of sources: a positive attitude and positive thinking are associated with high levels of the joy hormone. However, everything is not so simple. Unlike his “colleague”, serotonin does not activate the centers of positive emotions.

The hormone is responsible for controlling negative emotions and suppresses their activity in different parts of the brain, preventing depression from developing. At the same time, it maintains muscle tone, thanks to which a person is able to feel like “I can move mountains.” According to the results of some studies, scientists even suggested that place in the social hierarchy, or rather leadership and dominance, also depend on the level of this substance. (link to source in English).

In general, the impact of serotonin on our psycho-emotional status is very extensive. By combining with other hormones, it helps you feel the whole range of feelings: from pleasure to complete euphoria. In a stressful situation, a person with a reduced level of serotonin worries more and reacts more painfully. That is, the hormone is also responsible for self-control and emotional sensitivity.

Normal level of serotonin in the body

The basic unit of measurement for serotonin, like most other hormones, is ng/ml. This indicator indicates how many nanograms of a substance are contained in 1 milliliter of plasma or serum. The level of the hormone varies widely. The “classic” serotonin level ranges from 20 to 330 ng/ml.

Moreover, in different laboratories these figures can differ significantly depending on the reagents and equipment used. Therefore, decoding the results is the task of a specialist.

Reference. Blood plasma testing for the hormone is often required if the patient is suspected not of depression, but of malignant tumors in the stomach and intestines. The test is taken only after 12 hours of fasting. The day before it is prohibited to drink alcohol, smoke, and 2 weeks before you should stop taking any medications.

How do external factors affect serotonin levels?

So, the main “raw material” for the production of serotonin is the amino acid tryptophan. Therefore, human nutrition plays a decisive role in the production of the hormone. The required daily intake of tryptophan is 3-3.5 mg per 1 kg of human weight. Therefore, a woman with an average weight of 60 kg should consume about 200 mg of the amino acid in food. A man weighing 75 kg – 260 mg.

Most amino acids are found in protein products of animal origin. That is, meat, fish, poultry and cheese. Among the leaders in the amount of tryptophan we highlight:

chocolate;
bananas;
nuts;
dairy products;
dried apricots.

Download a detailed table of food products with tryptophan content and daily consumption rates.

To speed up the synthesis of serotonin for people, especially those prone to depression, doctors recommend increasing physical activity. Running at a moderate pace, fitness, regular, and, of course, functional training not only have a general strengthening effect, but also stimulate the body’s serotonin system.

When a person exercises, serotonin is produced more intensely in the brain and spinal cord. This keeps muscles toned and ensures normal well-being, including emotionally.

It is important to know! Exercising too intensely has the opposite effect: it slows down the production of serotonin. Therefore, the optimal time for training at an average pace is 45-60 minutes.

What happens if the hormone level is low?

Anxiety, irritability, apathy, endless procrastination are the most obvious symptoms of low serotonin levels. The connection between hormone deficiency and depression and suicidal tendencies has been confirmed in scientific research. (link to source in English).

However, there are many symptoms that are not always associated with a lack of serotonin, but may be due to this very reason:

Migraine. The basis of the painful condition is often insufficient use of tryptophan.
Slow digestion. Lack of serotonin leads to decreased calcium production. The stomach muscles cannot work properly.
Irritable bowel syndrome is one of the most common problems of modern man in recent times. Often accompanied by painful peristalsis and chronic intestinal disorders.
Malfunctions of the immune system. It manifests itself as regular ARVI, chronic fatigue syndrome, reluctance to do anything, and decreased muscle tone.
Increased unpleasant manifestations and symptoms of PMS in women.
Insomnia. (here are details about what to do if it hurts).
Problems with concentration and memory.

If there is a slight deficiency of serotonin, doctors recommend starting with dietary changes and regular exercise. Sometimes taking nutritional supplements solves the problem. In severe cases, antidepressants are prescribed. Although their action is often aimed not at increasing the level of the joy hormone, but at its effective distribution between cells. Treatment with drugs called serotonin reuptake inhibitors (sertraline, paroxetine, fluoxetine) is relevant.

Note! If a person has a depressive disorder, then even the most abundant tryptophan diet will not help him.

Depression is a complex disorder that causes disruption of metabolic processes. As a result, tryptophan is not absorbed in the necessary way in the human body and is not converted into serotonin. Therefore, treatment is prescribed by a qualified doctor, while nutrition becomes only an auxiliary method for recovery.

Manifestations of elevated serotonin levels

Excess serotonin is an uncommon and pathological phenomenon. This health-threatening condition is provoked by the following reasons:

overdose of antidepressants or drugs containing narcotic substances;
oncological diseases;
intestinal obstruction.

In the first case, a sharp jump in the hormone, or serotonin syndrome, causes a switch from one drug to another or an incorrect dosage. However, more often it occurs as a result of self-medication and the wrong choice of medication. The syndrome manifests itself in the first hours, but sometimes (particularly in older people) the first signs appear within 24 hours.

Increased emotionality appears, laughter often replaces tears. A person complains of panic attacks and anxiety that are not related to real reasons. In severe cases, coordination of movements is impaired, delusions, hallucinations, and, as an extreme manifestation, epileptic seizures begin.

In such situations, urgent medical attention is needed. Patients are taken off medications that stimulate the production of serotonin and their condition is normalized (pressure, temperature, heart rate). Sometimes the stomach is washed to reduce intoxication.

Conclusion

Serotonin levels and good mood, oddly enough, have a mutually regulating effect. Therefore, a positive attitude towards life, humor, and the ability to enjoy little things helps maintain the desired concentration of the hormone. Laugh, eat right, walk more in sunny weather, exercise in the fresh air. Then your serotonin receptors will work productively, help you live and move towards any goals with the right attitude!

The human body contains many substances, the existence of which many of us are not aware of, or at least do not think about their importance. Blood, lymph, cerebrospinal fluid - everyone knows about them. There are also hormones in the body, the importance of which we often forget, but in vain!

One of the hormones important for normal human life is serotonin. But what is it and how does it affect us? Serotonin is a biologically active substance produced by the human body. The hormone is divided into a neurotransmitter and the hormone itself. Outside medical circles, it is also called the happiness hormone, as it is responsible for mood, appetite, blood clotting, libido, normal sleep and much more.

An interesting fact is that serotonin, which is produced in the brain, is almost entirely used by it. As a hormone of happiness, a substance produced by intestinal cells is released into the blood.

A little physiology

Serotonin is produced by the pineal gland or pineal gland in the brain, at which point it is a neurotransmitter. The hormone is synthesized from the amino acid tryptophan, due to its sequential 5-hydroxylation by the enzyme 5-tryptophan hydroxylase and decarboxylation. These processes occur in the presence of iron molecules and the cofactor pteridine. Once serotonin enters the bloodstream, it can be considered a full-fledged hormone.. The main part of the serotonin hormone is produced in the digestive tract, namely in the intestines.

The functional importance of serotonin is difficult to overestimate, so the level of serotonin is very important for our health, well-being, establishing social connections, and fully communicating with others. Many try to increase its concentration in the body artificially.

It has not yet been reliably proven what is the root cause of decreased serotonin levels in patients with depression. Many researchers believe that the happiness hormone decreases when a disease occurs, but there are also those who attribute the development of depression to a decrease in serotonin.

As a rule, low levels of serotonin are found in patients with depression, during the postoperative period or during periods of any stress. If the level of serotonin in a person’s body is reduced, his threshold for pain sensitivity is significantly reduced, and even touching such a person causes pain. Also, patients with low levels of this hormone suffer from various sleep disorders, frequent allergies, and decreased libido. How can you help yourself? How to increase the level of serotonin in human blood?

What happens when serotonin levels are low?

First, you need to understand what leads to a decrease in hormone levels and how low levels of serotonin manifest in the body.

The following can lead to a decrease in the level of the hormone of happiness in the body:

violation of the production of serotonin at any stage;
violation of the sensitivity of serotonin receptors to the substance;
insufficient intake of tryptophan and much more.

Modern medicine has learned to influence most of these causes. It is enough to identify the problem and carry out the correct treatment.

A low level of the hormone of happiness, as a rule, manifests itself in the form of concentration disorders, insomnia, frequent mood swings from apathy to anger, such people are extremely rare in a good mood. They are more prone to depression than others, even without a significant reason it is difficult for them to get together, they break down on others. Such a person has an irresistible craving for sweets and chocolate, even if he was previously completely indifferent to them, quickly gaining weight. In addition to external changes, the sexual sphere also suffers, which significantly affects the emotional state of a person, especially during an active sexual life.

How to increase the level of the hormone of happiness?

The brain always signals to the body what processes are taking place in it and how to help itself, but if there is not enough serotonin, it is much more difficult for it to take care of itself. How to get the hormone of happiness from the outside world?

There are several ways to increase serotonin levels:

Medical;
Non-drug.

In the first case, everyone just went to a psychiatrist, got a prescription for one of the selective serotonin reuptake blocker drugs - and that's it. There are a lot of drugs that can raise the level of serotonin in the blood.. The advantage of these drugs is the minimal number of side effects among antidepressants, which are manifested in the following:

headaches, dizziness;
disorders of the digestive tract;
sleep disorder;
decrease or impairment of rectile function.

Many of these symptoms go away on their own after a few days.

Drugs that can increase the amount of the happiness hormone in the blood include Fluoxetine, Sertalin, Citalopram, Fevarin, Efectin.

Selective serotonin reuptake blocker drugs cannot be discontinued abruptly; this is done over several days, gradually reducing the dosage.

However, not everyone wants to take antidepressants; for many it is shameful, shameful, or simply expensive. How to get enough in these cases?

Everything ingenious is simple. You can get the required amount of the happiness hormone by walking in the sun for several hours a day, taking sunbathing. The effectiveness of this practice was proven on 11 volunteers suffering from seasonal depression.

Another easy way to increase the synthesis of the happiness hormone is to normalize your daily routine. A full night (namely night) sleep will help you get the desired hormone of happiness. Night sleep, unlike daytime naps, is physiological - it is during a full, healthy sleep that some hormones are actively produced.

Another way to increase serotonin levels in the body is to consume foods that contain the serotonin precursor tryptophan. However, not all foods are equally rich in this substance; you can get the maximum amount of tryptophan from ripe bananas, sweet fruits and fresh vegetables, dairy products, and dried fruits. Cereals are also rich in tryptophan, especially buckwheat and legumes. It’s not easy to crave sweets when you have low serotonin levels, but the maximum effect will come if you eat a bar of dark dark chocolate. Try to take folic acid and omega-3 fatty acids, they promote the synthesis of serotonin. These may be drugs or foods rich in these substances.

You should avoid foods that reduce the level of the hormone of happiness. These include meat, alcohol, food cooked in hot oil or containing preservatives.

We should not forget about auto-training: listen to your favorite music, read your favorite book, think about your favorite hobby, play sports or yoga, go to the pool, sauna or massage - whatever your heart desires, as long as it brings positive emotions.

5-hydroxystreptamine, 5-HT - one of the main neurotransmitters. The presence of an unknown vasoconstrictor in the blood was implied in the century before last by Karl Ludwig. And in 1935, Vittorio Erspamer isolated from the mucous membrane of the gastrointestinal tract and called it enteramine, that is, intestinal amine, and not medulla. He also clearly described how this amine contracts smooth muscle. Until this time, it was believed that this function was performed by adrenaline.

In 1948, Maurice Rapport, Arda Green, and Irving Page isolated a vasoconstrictor from blood serum and named it serotonin. Maurice Rapport later discovered through chemical synthesis that enteramine and serotonin are the same substance. Also, Irwin Page and Betty Twareg proved that serotonin is a neurotransmitter in the brain. And at the end of the last century, scientists were able to find out that there are 14 types of serotonin receptors that perform different functions of serotonin.

Serotonin plays an important role in blood clotting processes. Blood platelets contain significant amounts of serotonin and have the ability to capture and accumulate serotonin from blood plasma. Serotonin increases the functional activity of platelets and their tendency to aggregation and blood clot formation. By stimulating specific receptors in the liver, serotonin causes an increase in the liver's synthesis of blood clotting factors. The release of serotonin from damaged tissue is one of the mechanisms for ensuring blood clotting at the site of injury.

Serotonin is also involved in inflammatory processes and allergic body reactions. It increases vascular permeability and enhances the migration of leukocytes to the site of inflammation, increases the content of eosinophils in the blood, and also enhances the degranulation of mast cells and the release of other mediators of allergy and inflammation. Serotonin also plays the same role in the regulation and release of sex hormones, as well as in their activity in the sexual sphere of men and women.

So, it’s not for nothing that serotonin was called the hormone of happiness, since when it is produced correctly, a person feels in high spirits. He is happy, happily communicates with other people, the ability to withstand stressful situations increases, there is a feeling that strength does not leave us, but rather only enters our body, and against this background the person wants to do great things.

We also need to take into account that our good mood and the production of serotonin are interconnected. If we produce serotonin correctly, then we will feel good, and at the same time, if we are positive, this will affect the production of serotonin. No matter what you say, the happiness hormone can be produced in different ways.

Why do you think it is necessary to sleep at night and not in the morning? This is for the reason that in the dark, with the help of serotonin, another equally important hormone called melatonin. This hormone is responsible for endocrine system , proper blood circulation, blood pressure, sleep frequency and other processes.

When serotonin enters the blood, it counteracts allergenic processes, and also improves blood clotting. It turns out that serotonin relieves people from the disease of kings.

And now the most important thing. Many people do not quite understand what serotonin is and see it as a magic powder that will bring happiness to all people on earth. If you want to buy serotonin, then go to the nearest grocery store, as that is where you can buy it. Although, of course, you cannot buy serotonin, such a store sells products that can increase serotonin and its production in the human brain.

What foods promote the production of serotonin?

Many foods stimulate the production of serotonin in the human brain. Of these, the most famous are: bananas, chocolate, cheese, cottage cheese, buckwheat. You can also add legumes to them, millet and mushrooms. Doctors also recommend consuming fish oil, since serotonin is also present there. Above I gave examples of foods high in tryptophan. Tryptophan promotes strong serotonin synthesis in the brain.

Sweets
Serotonin is produced in the human brain and is not found in any food. However, some foods can still increase the production of this substance. One of the easiest ways to increase the level of the “joy hormone” is to eat sweets. In this regard, any products that contain simple sugars are suitable, for example, honey, candy, cookies, cake or jam. What all these products have in common is the presence of simple carbohydrates, which contribute to the production of this hormone. To produce serotonin in the body, you can also eat baked goods or regular white bread.
However, regarding sweets it is worth making a reservation. Consuming these products in large quantities can lead to addiction to sweets, as well as obesity, increased levels and storage of cholesterol in the body, and therefore associated problems with the vascular system and heart. Therefore, it is better to consume sweets occasionally and in strictly limited quantities.

Foods containing tryptophan

Scientists have found that the hormone serotonin is formed from an amino acid called tryptophan. This substance is present in some products, which means that by using them, you can significantly increase the level of the “hormone of joy”. Moreover, to maintain the body in a normal state, it is enough for a person to consume no more than two grams of the substance tryptophan per day. The products containing tryptophan, first of all, include hard and processed cheeses, as well as soy. All these products are leaders in the content of this amino acid. Its content is not much lower in chicken eggs, in lentils, lean meat, beans, fatty cottage cheese, buckwheat and millet. A large amount of this substance is also found in cherry mushrooms. On the contrary, this amino acid is practically absent in vegetables and fruits, which means that daily consumption of only vegetable salads is unlikely to improve your mood.

Products containing vitaminB

It turns out that products containing vitamin B actively contribute to the production of serotonin in the body. There are a lot of these biologically active substances in the liver of animals, in buckwheat and oatmeal, in lettuce leaves and yeast. Exotic fruits are rich in vitamin B dates, melon, oranges, pumpkin and bananas.

Products containing magnesium

Another way to increase the level of serotonin in the blood is to consume foods containing magnesium. There is a lot of this microelement in seaweed, bran, wild dark rice, dried apricots and prunes. By the way, to raise the level of serotonin and thereby restore a good mood, just drink a cup of tea and coffee, even without sugar. These drinks contain a wide variety of substances that contribute to the production of the “hormone of joy”.

Serotonin in our body is synthesized from the amino acid tryptophan, which comes from food. It is involved in mood regulation, suppresses anxiety, affects libido and appetite. With its deficiency, social disorders, phobias, sleep and memory disturbances, as well as disorders of cardiovascular and endocrine functions can be observed. Low serotonin levels can lead to depressed mood, anxiety, low energy, migraines, sleep disorders, obsessive or manic states, feelings of tension and irritation, cravings for sweets or, conversely, loss of appetite, poor memory and concentration, angry and aggressive behavior , slow muscle movements and slow speech.

By the way, serotonin deficiency contributes to alcoholism (alcohol temporarily increases serotonin levels, but in the long term lowers it). Excessive amounts of serotonin cause calmness, decreased sexual arousal, and a feeling of well-being and bliss. Extremely high levels of serotonin can be toxic, but such levels cannot be achieved through food. This condition can only occur with the abuse of antidepressants.

Fish
Fatty fish (herring, sardines, mackerel, salmon, cod, salmon) are rich in omega-3 fatty acids, which regulate serotonin levels. Foods rich in omega-3 fatty acids, in addition to fish, include nuts, seeds, avocados, and unrefined vegetable oil. By including fatty fish in your diet twice a week in an amount of at least 200 grams (per week), you will provide your body with the necessary amount of omega-3 fatty acids.

In bananas, especially in his peels, in addition to tryptophan, it contains vitamin B6, which, as already mentioned, is necessary for the synthesis of serotonin, the main mood regulator. In addition, bananas are rich in the alkaloid harman, the basis of which is the “drug of happiness” - mescaline, which can cause a feeling of euphoria. To maintain strength, it is recommended to eat 1 banana, mashed and poured boiling water (in the form of puree).
The cocoa beans from which chocolate is obtained contain phenylethylamine, which promotes the production of endorphins in the body - substances that improve mood.

Vegetables
Especially green leafy tomatoes, chili peppers, beets, garlic, broccoli, celery and cauliflower are sources of essential substances (vitamins: A, C, E, B1, B2, B9, PP, minerals: potassium, calcium, iron, sodium, phosphorus, magnesium, copper, manganese, iodine, chromium, boron), which are necessary for the formation of basic neurotransmitters. Tomatoes contain lycopene, which is a powerful antioxidant that regulates metabolic processes in the brain, which helps cope with depression. In addition, tomatoes contain other "mood enhancers" such as folic acid and magnesium, as well as iron and vitamin B6, which are important for the brain's production of mood-regulating neurotransmitters such as serotonin, dopamine and norepinephrine.
Beets contain another active substance - betaine - a vitamin-like compound that affects the hormonal status of a woman, thereby helping to normalize mood during the premenstrual and menopausal periods. Thanks to the capsaicin in chili peppers, dishes not only become spicy, but are also beneficial for our mood. The fact is that in response to the use of this irritating substance, our brain produces endorphins - natural compounds that have a calming effect. As for garlic, then it contains a large amount of chromium, which affects the regulation of the formation of serotonin - the “happy” chemical.

Honey
Unlike useless refined sugar, honey contains B vitamins, folic acid, iron, manganese, chromium, plus about 180 bioactive compounds such as quercetin and caffeic acid, which increase the production of “mood hormones” and energy in the brain.

In the course of life, every person experiences moments when he ceases to experience euphoria, happiness, joy, and good mood. The confidence that everything will work out disappears. Gradually, life turns black and in this state, a person remains for more than one day and even a month.

People especially suffer from this in the autumn and winter, when it is cloudy and dreary outside. When the weather is not pleasant with sunny days for a long time, depression, apathy, and a decadent mood begin to take hold of a person. Ultimately, this can lead to suicidal behavior. To avoid such undesirable consequences, the human body produces the hormone serotonin.

What is the hormone serotonin and where is it produced?

What is serotonin? This is a hormone that allows you to feel all the joy of life, it puts people in a good mood. Thanks to him, you feel lightness and confidence in the future. A person is left with such unpleasant feelings as:

depression;
fatigue;
anxiety;
tearfulness;
irritability;
a state of hopelessness.

Molecules of serotonin 5-HT (conventional name in the scientific world) in the human body are located in the central, muscular, nervous system, adrenal glands and blood.

Serotonin is produced by the intestinal mucosa, this is 95%, the remaining 5% is produced by the pineal gland. The physical effect of serotonin depends on which receptor the happiness hormone acts on. The human body has several storage sites for serotonin, primarily the mucous membranes of the gastrointestinal tract, platelets, and the midbrain.

The hormone of happiness plays an important role in blood clotting; it increases the activity of platelets and their tendency to form blood clots. In addition, serotonin is present in the uterus. This plays a major role in the contraction of the uterus and fallopian tubes. The amount of serotonin increases significantly a couple of hours before birth.

Serotonin is produced during moments of ecstasy; the level of the hormone rises significantly during periods of euphoria and decreases significantly during depression.

Human, thanks to more than one number of factors:

sufficient tryptophan (an amino acid that forms serotonin);
consumption of protein foods;
as much daylight as possible;
mobile activity;
a good night's rest.

All of these factors influence the production of this hormone in the human body. The formula of serotonin is quite simple N2OC10H12, it is even used by fashionistas as a tattoo. For them, she is a symbol of happiness, high spirits, fighting spirit, and euphoria. A person feels truly happy only with a certain amount of serotonin in the body.

What functions does the hormone perform in the human body?

This hormone has the following functions:

restores memory, attention and perception of life;
increases physical mobility;
with a certain amount of this substance, the pain threshold decreases;
maintains normal libido and reproductive activity of the body;
provides complete rest;
has a positive effect on intestinal motility;
actively fights inflammation and allergic reactions;
blood clotting accelerates;
takes part in the labor activity of the body;
the perception of life changes;
provides more positive emotions.

Symptoms of serotonin deficiency

Serotonin is produced in the body and this has a beneficial effect on the secretion of pituitary hormones. A lack of serotonin in the human body contributes to the development of the following symptoms:

depression;
vulnerability to stress;
a state of constant dejection;
general deterioration of health;
decrease in immunity;
chronic insomnia and disturbance of night rest;
enuresis, diathesis appear;
schizophrenia and other mental abnormalities;
headache;
toxicosis worsens in pregnant women;
appetite increases or is lost altogether;
addiction to alcoholic beverages appears;
memory deteriorates sharply.

Also, serotonin deficiency in the body provokes:

bad mood for a fairly long period of time;
apathy, for no apparent reason;
prostration;
loss of all interest in activities that previously brought pleasure;
thoughts about death;
addiction to smoking and drug use;
absent-mindedness;
too rapid loss of performance;
spontaneous occurrence of muscle pain;
prolonged migraine attacks;
dysfunction in the intestines;
the appearance of the first symptoms of obesity;
self-flagellation, panic, fear, impulsiveness, strong aggression.

Reasons for the lack of this hormone

Before you start taking medications, you should find the main reason that provoked the above symptoms. This can also be affected by diseases such as:

idiopathic parkinsonism syndrome;
Down syndrome;
liver diseases;
mental disorders and other diseases.

Foods that affect serotonin production

Seratonin is produced through foods such as:

peas;
buckwheat;
beans;
hard cheese;
cereals;
oyster mushrooms;
bananas;
greens, lettuce;
dark chocolate, bitter;
dates, dried apricots, raisins;
sprouted wheat;
potato;
seafood;
bran;
legumes;
Brewer's yeast;
parsnip;
lean meats;
cottage cheese (fat, low-fat, low-fat);
soy foods;
natural coffee (2 cups per day);
turkey liver;
yeast;
oatmeal.

Medicines that help restore serotonin production

You can increase the level of serotonin in the body in another way by taking tablets that contain artificial serotonin. Patients feel the positive effects of taking the pills instantly, which in turn gives them a surge of energy, improves their mood, effectively combats stressful situations, and overcomes depression. These medications do not cause disruption to the functioning of internal organs. It is necessary to take serotonin tablets in the most extreme cases, when the human body signals such unpleasant manifestations as: decreased sexual desire, stiffness and other undesirable consequences.

Serotonin tablets should be taken only as prescribed by your doctor.

Among the drugs it is worth noting the following:

Reglucol-1095 rubles - in combination with nutrition and physical activity, it helps normalize blood sugar levels in patients, helps control body weight and improves overall well-being;
Demythylaminoethanol– 980 rubles – tones the brain and improves skin condition;
7-Keto-DHEA– 2737 rubles – affects the restoration of hormone balance and is effective for weight loss;
L - Tyrosine (Brain Booster)– 1127 rubles – restores the functioning of the thyroid gland;
L-Phenylalanine (Reward)– 1540 rubles;
– 1817 rubles. This antidepressant helps restore the necessary concentration of the happiness hormone. In the nervous system, the hormone takes part in the transmission of signals that affect: mood, sleep, awakening, and the cardiovascular system. It acts on the human body as a non-medicinal antidepressant.

Serotonin 5 hydroxytryptophan prescribed for preventive purposes for patients suffering from alcoholism and drug addiction. This antidepressant reduces appetite for those people who suffer from overeating during the day and at night. It is indicated for use by people who suffer from the following ailments:

depression;
disturbance of night sleep, or its complete absence;
phobias;
severe overwork;
migraine;
state of anxiety and nervousness;
a state of aggressiveness, irritability, etc.;
decreased feeling of hunger;
use in the complex treatment of patients with alcohol and drug addiction, this antidepressant is effective for preventive purposes of addiction to harmful substances;
influences the maintenance of optimal levels of the hormone “serotonin” and naturally regulates its content in the blood;
applicable to support the cardiovascular system of the body;
contributes to the regulation of body temperature;
affects the maintenance of function and proper functioning of the genitourinary system, gastrointestinal and respiratory tract, etc.;
this antidepressant is a source for the synthesis of melatonin.

Serotonin 5 hydroxytryptophan is contraindicated:

pregnant women;
nursing mothers;
with schizophrenia;
in case of individual intolerance to the components, do not take with inhibitors.

There are also other medicines

"Paroxetine";
"Citalopram";
"Fluoxetine";
"Sertraline";
"Fluvoxamine";
"Venlafaxine";
"Mirtazapine";
"Fevarin";
"Effectin"

All of the above tablets also have side effects on the human body, namely:

dizziness;
headache;
violation in the activity of the digestive tract and sleep;
renal failure.

Selective serotonin reuptake inhibitors

There is also such a term as serotonin reuptake. To increase the happiness hormone, selective serotonin reuptake inhibitors are used. The principle of its effect on the body is as follows: this drug blocks the reuptake of the hormone in the area where the contact of nerve cells occurs. As a result, the patient’s mental and nervous state improves significantly.

Selective inhibitors are the safest antidepressants for humans, although they have side effects in particular:

insomnia;
diarrhea;
headache;
increased emotional excitability.

Patients undergo treatment with such antidepressants for approximately one month. SSRIs (selective serotonin reuptake inhibitors) should be taken orally without chewing. For better absorption of the drug by the stomach. Medicines should be taken with sufficient fluid. Abruptly stopping the drug is not recommended; the dosage must be gradually reduced, otherwise this may lead to a relapse.

In the case where the level of serotonin is not associated with mental disorders, non-medicinal methods of producing the hormone will be more effective. Medicines that affect serotonin should not be taken by women during pregnancy and lactation. This contraindication is due to the fact that the medications have not been properly tested and it is unknown how this will affect the newborn. Selective serotonin reuptake inhibitors have the same contraindications for use as other drugs, namely:

individual hypersensitivity to the components of the drug;
kidney dysfunction;
high blood pressure;
bronchial asthma;
acute thrombosis;
code condition increased blood clotting.

You can increase the level of the happiness hormone in your body either on your own by consuming certain foods, or by seeking help from appropriate specialists if you cannot do it on your own.

Non-medicinal ways to raise hormones

The happiness hormone serotonin can be increased through yoga, auto-training, meditation, art therapy, and breathing exercises.

Positive memories, physical activity (physical education), as much sunlight as possible and walks in the fresh air will help increase the level of serotonin in the body. Bath procedures and a Finnish sauna will help produce the hormone.

Serotonin is produced in the body thanks to decoctions of rose hips with honey, linden tea, and St. John's wort tea. A drug is produced from St. John's wort extract " Negrustin».

Such people know how to overcome negativity without lowering themselves into depression. This category of people no longer needs to think about how to increase the level of serotonin in the body. Only for those who are completely disillusioned with life, when a person finds it difficult to find positive moments in life, it is during this period that self-flagellation begins, thoughts of death and attempts at suicide overcome. It is in such cases that there is an urgent need to increase the level of serotonin in the body.

The above methods significantly increase the level of the hormone in the body.

Many people don't even realize that serotonin is produced through such basic things as physical activity, walks in the fresh air and a positive attitude towards life, these are important components for good health.

Preparing the patient for the test

Serotonin test It is prescribed to be given to patients when they are diagnosed with oncological tumors associated with the abdominal cavity in its early manifestations, acute forms of intestinal obstruction, and leukemia. A procedure such as a serotonin test is not on the list of hospital procedures known to many, so it is carried out in large laboratories. The biological material for this analysis is a blood sample that is taken from the patient’s antecubital vein. Before taking a serotonin test, the patient must prepare and follow certain rules, namely:

the analysis is taken from the patient on an empty stomach;
per day, the patient must exclude from the diet such foods as alcoholic beverages, coffee, tea, pineapples, bananas;
two weeks before the test, the patient is obliged to either stop taking the medication or stop it (this applies to all types of medications without any exceptions);
Before taking the test, the patient should sit in a relaxed state for some time (approximately 30 minutes) so that the person’s emotional background normalizes.

For women, it is especially important to increase the level of this hormone, since they are the ones who are quite whiny in this regard and often experience feelings of anxiety and bad mood.

Negative effects of the hormone of happiness on the human body

An excess of serotonin in the human body causes a very dangerous condition in people - serotonin syndrome. This pathology is associated with increased levels of serotonin. Serotonin syndrome occurs from taking antidepressants and other medications, as well as narcotic substances and the wrong combination of medications. In case of excess, patients experience mental disorders such as:

euphoria;
rapid breathing and pulse;
increase in body temperature.

This problem can only be cured in a hospital. Therapeutic measures for patients are developed taking into account all the individual characteristics of the person. If the concentration of the hormone exceeds permissible limits, it can become life-threatening.

The normal level of serotonin in the body

The normal content of the hormone of happiness in the body is counts 50-220 ng/ml. If the indicators are too high, this indicates a carcinoid tumor in the gastrointestinal tract, atypical carcinoid tumors. If a patient has a slight increase in serotonin, this may indicate intestinal obstruction or fibrocystic formation in the gastrointestinal tract. Information about the increase in the level of the hormone in the patient’s blood will allow doctors to make a more accurate diagnosis.

In conclusion, we can say that it is possible to increase the level of the hormone, both at home, by resorting to food, meditation, yoga, physical activity, and using the recommendations of psychologists and undergoing a course of treatment by taking serotonin tablets.