Serotonin: the substance of well-being and happiness

You may have heard of serotonin, especially related to the feeling of well-being and happiness. But do you really know what this substance is and how it acts?

Vivian Estefan, endocrinologist at the Edmundo Vasconcelos Hospital Complex, explains that serotonin is a chemical called neurotransmitter, produced in the brain to bring feelings of well-being, happiness and tranquility. "Like other neurotransmitters, it is responsible for the interconnection between the brain and the body," he says.

It is worth noting that serotonin is a naturally occurring substance in the brain, but in some situations serotonin levels may be low, which can lead to symptoms such as sadness, increased hunger and depression.

Clarissa Fujiwara, nutritionist of the Department of Nutrition of the Brazilian Association for the Study of Obesity and Metabolic Syndrome (ABESO), also explains that serotonin is abundantly produced in the gastrointestinal tract (TGI) by enterochromaffin cells and is mainly stored in platelets. of blood circulation. "It should be noted, however, that serotonin cannot cross the blood brain barrier, so the serotonin used in the brain must be produced within it," he says.

Below you better understand how serotonin acts, what are the main signs that serotonin levels are low in the body and how it can be increased naturally.

Read also: 5HTP is a wellness promoter and can be allied in weight loss.

How does serotonin act in the body?

Serotonin, being a neurotransmitter, acts to get neurons to signal each other and to other cells in the body, making it very important for vital functions. Check out its main functions in the human organism:

Promotes wellness: Serotonin is the neurotransmitter responsible for the feeling of well-being, thus acting on mood enhancement and can help in fighting diseases such as anxiety and depression, for example.

Improve sleep: Renato Lobo, MD, graduate student in Nutrology, working in weight loss, muscle mass gain and sports performance, explains that, as from serotonin the body produces melatonin, which is the sleep hormone, it also has a relationship indirect with quality sleep.

Help in weight loss: Good levels of serotonin can help you lose weight in many ways, as they are related to feeling full and can also combat anxiety and binge eating, as well as being linked to quality sleep, also important in the weight loss process. .

It acts in the regulation of the body temperature: Body temperature, which is controlled in the Central Nervous System (CNS), is also strongly influenced by serotonin levels.

Also read: 10 Foods That Help End Moodiness

In addition, although further research is still needed, studies have shown a reduction in migraine symptoms and headaches in people who have adequate serotonin levels.

8 Symptoms That May Indicate Your Serotonin Is Low

Vivian explains that the lack of this neurotransmitter brings to the human being bad feelings, such as sadness and depression. This situation may occur for different reasons. “Receiving bad and shocking information is on the list of causes because the brain blocks production. As well as the lack of regular sleep, because when you do not sleep enough hours, the next day there is also an interruption of production of serotonin ?, he says.

Another reason is poor diet. • Lack of food, either from malnutrition or unbalanced diet, also interferes. Therefore, it is known that a balanced diet, with carbohydrates, fat, protein, and consumed every 3 hours, stimulates the production of serotonin. This lack of neurotransmitter brings feelings of sadness, depression and weight gain, because the brain asks for serotonin, even through food such as chocolate ?, highlights the endocrinologist.

Renato Lobo points out that some people may have alterations regarding this neurotransmitter (to be lesser, for example) and this can cause depression or depressive symptoms. "Antidepressant medications act precisely to inhibit the degradation of this neurotransmitter," he says.

Each case is unique, but below are some of the symptoms that may be related to low serotonin levels:

Read also: 13 tips for healthy living without neuros

1. Sadness;
2. Depression;
3. Obesity;
4. Excessive craving for carbohydrates;
5. Insomnia and other sleep disorders;
6. Migraines and other headaches;
7. Premenstrual tension;
8. Fibromyalgia.

It is important to emphasize that only the doctor can evaluate each case in particular and, if necessary, indicate the appropriate treatment.

How to increase serotonin naturally?

There are some good habits that, linked to mental well-being and overall health, help increase the levels of this neurotransmitter. Check out:

Healthy eating

Vivian points out that it is possible to naturally increase serotonin levels with a balanced diet, without excluding proteins and carbohydrates, giving preference to wholegrain.

Nutritionist Clarissa explains that serotonin is an indolamine that results from the transformation by enzymatic reactions such as hydroxylation and carboxylation of tryptophan. That is, the production and level in the body of this neurotransmitter are related to the intake of food sources of tryptophan. Importantly, tryptophan is classified as an essential amino acid and, therefore, is not able to be produced by the human body, and should therefore be obtained through food ?, he advises.

Regular sleep

Clarissa explains that regular sleep, in terms of sufficient quantity and good quality, is another important component for regulating neurotransmitters and their action on the central nervous system, including serotonin. ? It is documented that chronic sleep deprivation may increase the risk of psychiatric conditions such as depression and anxiety, which is due to the fact that sleep deprivation possibly alters the function of the 5-HT1A serotonergic receptor, thereby altering the proper neurotransmission of serotonin ?, he says.

Also read: 10 Healthy Habits You Must Adopt

Physical activity

Clarissa points out that physical activity is associated with increased peripheral levels of beta-endorphins, improved sleep and promotion of psychological well-being. Although not yet well understood, physical activity could be related to increased serotonin by increasing the sensitivity of certain types of 5-HT receptors, and also by being able to increase central and blood levels of serotonin by providing more tryptophan for synthesis of this neurotransmitter ?, explains.

Other activities that provide satisfaction to the person, such as meditation, also prove to be a way to naturally increase serotonin levels. This is what a study from the University of Cambridge suggested, which showed improvement in a group of people with depression after they meditated.

8 Essential Foods To Help You Produce Serotonin

Clarissa points out that the main foods containing tryptophan are those that have complete proteins, ie essential amino acids present in adequate proportions for the proper functioning of the body. Below the nutritionist cites examples. "It should be noted that these are general recommendations, and individualization should prevail, as the quantities may vary case by case," he says.

• Meat, poultry (such as chicken and turkey) and fish? an average portion equivalent to an average 100g fillet
• Eggs ? on average, two large eggs for adults per day (it is worth mentioning, however, that for individuals who need to control LDL-cholesterol levels, it is recommended to limit up to one yolk per day, and can be consumed as an alternative. egg yolk + two egg whites)
• Dairy products (milk, cheese and yogurt)? three servings a day (one serving equals one 200mL glass for milk and yogurt and one medium slice of cheese)
• Legumes (such as chickpeas and beans)? an average portion of 4 tablespoons in main meals such as lunch and dinner
• Cereals (such as oats, barley and rye)? an average portion of 4 tablespoons in main meals such as lunch and dinner
• Oilseeds (nuts, almonds, walnuts, peanuts and hazelnuts)? 1 serving equivalent to 1 cup (coffee)
• Fruits (banana, avocado, coconut and dried fruits such as date, apricot and plum)? about three portions distributed throughout the day
• Vegetables (such as spinach, watercress, garlic, broccoli, cauliflower and brussel sprouts)? 1 cup equivalent of tea that can be consumed in main meals

Nutritionist Clarissa further explains that tryptophan can circulate freely in plasma and, mainly, bound to albumin, a transport protein. In the blood-brain barrier, free tryptophan competes with other amino acids for its transport. And then carbohydrates are adjuvant by indirectly promoting the passage of tryptophan through the blood-brain barrier.One of the hypotheses is that this is because, as insulin levels increase after carbohydrate intake, amino acids are metabolized except for tryptophan? that is bound to albumin, remaining unchanged by insulin ?, says.

"Reducing the proportion of competing amino acids increases the chances of tryptophan crossing the blood-brain barrier and, as a result, the synthesis of serotonin in the brain," adds the nutritionist.

It should be noted that the preference should be for the intake of complex carbohydrates, says nutritionist Clarissa. In this case, tubers such as potatoes, whole grains, legumes, and fruits distributed throughout the day are good options.

Clarissa reinforces, however, that the indication of portions will depend on factors such as age, level of physical activity and other health conditions. The above portions are given as an example for a healthy adult.

Is it possible to supplement?

Endocrinologist Vivian points out that there is no serotonin supplementation. "Drugs that claim to be stimulants of this transmitter have no proof of their effectiveness because they do not act on the brain," he says.

"What is known is that mood stabilizers and antidepressants have physiological effects because they are substances that cross the brain barrier and act by stimulating neurotransmitters inside." Are these drugs effective and safe because they know the amount needed for each patient and the side effects ?, adds the endocrinologist.

Vivian also stresses that the use of antidepressants and mood stabilizers is indicated in several cases, but this requires a medical evaluation and general exams. • The doctor should be very close to the patient because these medications can have side effects. The best way, then, is to stimulate the production of serotonin by natural means ?, he says.

In this sense, what can be done naturally is to increase the intake of foods that contain tryptophan which, in turn, transform themselves. in serotonin.

Hydroxytryptophan (or 5-HTP), explains Clarissa, in some cases, is used as a supplement. "It should be emphasized that it should only be used carefully and with the guidance of a qualified health professional to provide adequate treatment, which could be adjuvant in the treatment of mood disorders, such as anxiety," he says.

5-HTP is usually extracted from seeds of the African tree. Griffonia simplicifolia, being a precursor of the neurotransmitter serotonin from its synthesis in the central nervous system ?, adds the nutritionist.

Excess Serotonin

Clarissa explains that it is important to consider that the use of 5-HTP and antidepressant medications without medical advice, and indiscriminately, can cause the so-called serotonergic syndrome? a severe condition manifested by mental, neuromuscular, and autonomic hyperactivity disorders.

Endocrinologist Vivian points out that the excess of serotonin in the body usually occurs by antidepressant medication too much and can even lead to death. "In this crisis, the patient has symptoms such as exaggerated sweating, dizziness, feeling faint, diarrhea and cardiac arrest," he says.

Now you know that serotonin? especially known for providing well-being? It can be stimulated naturally, especially through good nutrition.

It is also worth stressing that only a healthcare professional can diagnose and indicate appropriate treatment in case of low levels of serotonin in the body.

What is Serotonin Syndrome? (Too much Serotonin in the body) (April 2024)