What is Serotonin? Not everyone knows how important it is to our health, let alone how to increase serotonin levels. Serotonin can act as a neurotransmitter and hormone in the body. Low serotonin levels have been linked to mood disorders, gut problems, some symptoms of Parkinson's disease, and other health consequences.

Maintaining healthy serotonin levels can prevent numerous health problems. What else do you need to know about serotonin? And how to increase it? Let's talk in more detail about this important topic.

What is Serotonin?

Serotonin is an important monoamine neurotransmitter and hormone that acts in both the brain and intestines. Serotonin plays a large role in everyday behavior, affecting appetite, emotions, movement, cognition, circadian rhythm, and the "unconscious" nervous system (autonomic). Discovered in the 1940s, serotonin plays a key role in mood, homeostasis, and gut function.

Serotonin imbalances are associated with a wide range of symptoms that affect mental and physical health, impairing quality of life. Raising serotonin levels helps those who suffer from anxiety, depression, migraines, or irritable bowel syndrome. Most often, it is during these diseases that the level of serotonin is low.

Serotonin and other neurotransmitters

Monoamine neurotransmitters such as serotonin, norepinephrine, and dopamine affect mood. A meta-analysis of 90 studies found that patients who were deficient in tryptophan, serotonin, or tyrosine were in a bad mood. An imbalance of serotonin, dopamine, and norepinephrine can contribute to bipolar disorder. Low serotonin levels reduce the amount of melatonin, which disrupts the sleep-wake cycle.

How to increase serotonin levels?

Fortunately, there are ways to increase your body's serotonin levels. Supplements and foods, some of which are already present in our diet, will help you with this.

7 foods that increase serotonin levels

Supplements can boost serotonin levels using the amino acid tryptophan. Serotonin is synthesized from tryptophan. But for a more natural approach, you can start eating foods that contain tryptophan.

Eggs

According to recent research, the protein in eggs can significantly increase plasma tryptophan levels. The yolks are rich in tryptophan and tyrosine, choline, biotin, omega-3 fatty acids and other nutrients that go a long way towards maintaining health.

Cheese

Cheese is another great source of tryptophan. You can make mac and cheese - the dish combines cheddar cheese with eggs and milk, which are also a good source of tryptophan.

Pineapple

According to some studies, pineapples are the main source of the protein bromelain, which reduces side effects chemotherapy and also helps with coughs.

Tofu

Soy foods are rich sources of tryptophan. You can add tofu to almost any meal. Some tofu contain calcium, which will provide you with an essential nutrient.

Salmon

Cook salmon with eggs and milk - this dish is rich in tryptophan. Salmon also has others beneficial features: Maintaining cholesterol levels and lowering blood pressure. It is also a source of omega-3 fatty acids.

Nuts and seeds

Research shows that eating several nuts a day can reduce the risk of cancer, heart disease, and respiratory disease. Nuts and seeds are also good sources of fiber, vitamins, antioxidants, and tryptophan.

Turkey

Bake turkey more often than usual as it also contains tryptophan.

Serotonin and diet: how does it work?

Serotonin is not found in foods, unlike tryptophan. Foods that are high in protein, iron, riboflavin, and vitamin B-6 tend to be high in this amino acid. While foods high in tryptophan by themselves do not raise serotonin levels, there is a trick to this system: carbohydrates.

Carbohydrates make the body release more insulin, which promotes the absorption of amino acids and the activity of tryptophan in the blood.

If you eat foods high in tryptophan and carbohydrates, you increase your serotonin levels. For more benefits, eat the above foods with a serving of healthy carbs such as rice, oatmeal, or whole grain bread.

Healthy habits that increase serotonin levels

Reduced stress

Cortisol is a hormone released by the body during times of stress. High stress or high cortisol levels can reduce serotonin levels. How can you reduce stress? Training, yoga and meditation will help with this.

Physical exercise

Fatigue after physical activity increases the amount of tryptophan that can cross the blood-brain barrier and increases serotonin production.

Yoga and meditation

Yoga and Meditation May Raise Mood and Ease Symptoms different types depression. Meditation activates many areas of the brain that are important for understanding ourselves, emotions, problem solving, and increasing awareness.

Psychotherapy

Psychotherapy significantly increases serotonin activity and reduces symptoms of depression.

Music

Music has been shown in research to increase neurotransmitters like serotonin.

Dancing

Oddly enough, even dancing can help increase serotonin levels.

Physical procedures that increase serotonin levels

Neurofeedback

Neurofeedback allows people to consciously alter their brain activity and therefore alter their behavior and cognition. Fibromyalgia patients after this procedure found themselves to experience less pain, fatigue, anxiety, and depression.

Massage

Massage reduces cortisol levels and raises serotonin and dopamine levels. Massage has been shown to be able to deal with stress-related health problems.

Acupuncture

In a clinical study of 75 women with fibromyalgia, acupuncture increased serotonin levels.

Light therapy

Bright light therapy (photobiomodulation) is showing promising results for the treatment of depression.

Vagus nerve stimulation

Scientists have conducted a study on rats. Prolonged stimulation of the vagus nerve (for 14 days) increased serotonin levels in the rat brain.

Supplements that increase serotonin levels

Check with your doctor before taking supplements. Follow his recommendations for dosage.

L-tryptophan

In the body, L-tryptophan is used to make 5-HTP, from which serotonin is made. An increase in L-tryptophan can increase plasma serotonin levels, relieving cognitive, motor, or intestinal problems. In one study, women with PMS took supplements daily for 14 days. They noticed that their mood improved, irritability decreased, sleep problems and cravings for carbohydrates disappeared.

Probiotics

In the digestive tract, probiotics repair the gut microbiome and affect how the gut interacts with the brain. Gut bacteria are important because they can produce tryptophan, from which serotonin is made.

Vitamin D

If vitamin D levels are low, there will be less serotonin in the brain. Thus, increasing vitamin D intake increases serotonin levels, reducing the risk of mental disorders.

Omega-3 fatty acids

While vitamin D helps neurons produce serotonin, omega-3s help neurons release serotonin and increase serotonin activity. Fish such as salmon or trout are rich in omega-3 fatty acids. Omega-3 fatty acid supplements are also sold as fish oil capsules.

St. John's wort

St. John's wort is a popular medicinal herb used as an antidepressant for mild depression. The plant increases serotonin levels in the brain, similar to typical antidepressants, but with fewer side effects.

Vitamin B

Lack of vitamin B12 can affect the onset of mental disorders. The body needs vitamin B6 to make neurotransmitters like serotonin from 5-HTP. Vitamins B12 and B9 are needed to convert tryptophan to serotonin.

Vitamin C

Vitamin C supplements for 6 weeks increased serotonin levels in rats' brains.

Vitamin E

Vitamin E supplementation for 8 weeks increased serotonin levels in rats suffering from spinal cord injury.

Magnesium and zinc

Minerals such as zinc and magnesium can have antidepressant effects. Zinc can be increased through foods such as red meat, oysters, and whole grains. Magnesium is found in green leafy vegetables, nuts, and beans.

Turmeric

In mouse studies, a single dose of curcumin (10-80 mg / kg) increased serotonin levels.

L-theanine

Green tea has the highest concentration of L-theanine and has a relaxing effect on the mind.

Rhodiola rosea

Rhodiola rosea is a herb that has been shown to help reduce anxiety and depression. In a clinical study, 89 patients with mild to moderate depression and low serotonin levels took Rhodiola rosea extracts (340 mg / day and 680 mg / day) for 42 days. They reduced symptoms of depression, including insomnia and emotional instability.

Saffron

30 mg per day of saffron capsules can relieve symptoms of depression in adults with severe depressive disorder for 6 to 8 weeks.

Magnolia

Magnolia bark and ginger rhizome are commonly used to treat mental health problems in traditional Chinese medicine.

Essential oils

Essential oils are commonly used to reduce anxiety, stress, bad mood, and other mental disorders. Smell essential oils(inhaling them) can increase the production of serotonin and dopamine. What types of oils we recommend: ylang-ylang, surinamese cherry, lavender, orange, almond and bergamot oil.

Ginseng

Ginseng releases serotonin and increases its activity in the brain.

Valerian

The valerian root plant increases serotonin levels and activity.

How to find out your serotonin level

It is impossible to measure serotonin levels in a person's brain without a brain biopsy. Indirect markers that are good indicators of brain serotonin levels are cortisol levels and HIAA levels in blood or urine.

Risks

An excess of serotonin can lead to serotonin syndrome, which can be fatal. Usually, an excess of serotonin occurs in people who take too much medication. MDMA, LSD, and other synthetic drugs can cause serotonin syndrome and should not be taken without special purpose doctor.

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

What is Serotonin

Serotonin (5-hydroxytryptamine, or 5-HT) is a biogenic amine. It is both a neurotransmitter and a so-called "effector" hormone. This means that the substance is necessary for the body both for the transfer of information between the neurons of the brain, and for the regulation of the function of organs and systems: cardiovascular, digestive, respiratory and others. More than 90% of the hormone is produced by the intestinal mucosa, the rest - by the pineal gland (pineal, or pineal, gland).

In the human body, serotonin molecules are concentrated in the central nervous system, muscles, adrenal glands, and platelets.

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 irreplaceable one that our body does not produce on its own. A person gets the right 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. To cross the blood-brain barrier and enter the brain, it needs insulin.

The main assistant in the synthesis of serotonin from amino acids is sunlight and vitamin D. This explains the occurrence of seasonal depressions, when there is a pronounced lack of this vitamin in autumn and winter.

Functions and mechanism of action of the hormone

There are several main types of serotonin receptors and many subspecies. Moreover, they are so diverse that some of them have a completely opposite effect.

Some of the receptors have a pronounced activation character, while the other has 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 expands when the tone is too high and narrows when it is low.

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

• is responsible for the pain threshold - people with active serotonin receptors tolerate pain better;
• stimulates physical 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;
• regulates vascular tone;
• takes part in childbirth (paired with oxytocin);
• responsible for long-term memory and cognitive activity;
• supports normal libido in men and women, as well as reproductive functions;
• affects the emotional and mental well-being of a person;
• provides good rest during sleep;
• provides an adequate perception of the world around and positive emotions;
• controls appetite (- Wikipedia).



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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, to adapt, to develop mechanisms of protection and self-preservation.

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

The hormone is responsible for controlling negative emotions and suppressing their activity in different parts of the brain, preventing depression from developing.

At the same time, it keeps the muscles in good shape, thanks to which a person is able to feel in a state of "I can move mountains."

According to the results of some studies, scientists have even suggested that the place in the social hierarchy, or rather leadership and dominance, also depends on the level of this substance. (in English - Sage Journal).

In general, the effect of serotonin on our psychoemotional status is very extensive. Combining with other hormones, it helps to feel the entire spectrum of feelings: from pleasure to complete euphoria, or, conversely, pronounced aggression, violence, and a propensity to commit crimes. In a stressful situation, a person with a low serotonin level experiences more intense and reacts more painfully. That is, the hormone is also responsible for self-control and emotional responsiveness.

The rate of serotonin in the body



The main 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 blood plasma. The hormone rate varies widely - from 50 to 220 ng / ml.

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

reference... A study of blood plasma for the hormone is often required if the patient is not suspected of depression, but malignant tumors in the stomach and intestines. The analysis is handed over exclusively after 12 hours of hunger. The day before it, it is forbidden to drink alcohol, smoke, and 2 weeks before it is worth stopping taking any medications.

How 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. Necessary daily rate tryptophan - 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 with 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 single out:



• red, black caviar;
• chocolate;
• bananas;
• nuts;
• milk products;
• dried apricots.

Download a detailed table of food products with an indicator for tryptophan content and consumption rates per day.

To speed up the synthesis of serotonin for people, especially those prone to depressive conditions, doctors recommend increasing physical activity and spending more time in the sun.

Jogging at a moderate pace, fitness, regular, and, of course, functional training have not only a general strengthening effect, but also stimulate the work of the body's serotonin system.

When a person does physical exercise, serotonin is produced more intensely. This keeps the muscles in good shape and ensures normal well-being, including emotionally.

It's important to know! Exercise too intense 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 with a low hormone level

Anxiety, irritability, lethargy, endless procrastination are the most obvious symptoms of low serotonin levels. The link between hormone deficiency and depression and suicidal tendencies has been confirmed in scientific studies (in English - PubMed).

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

1. Migraine. Insufficient tryptophan intake is often at the root of the disease.
2. Slow digestion. A lack of serotonin leads to a decrease in calcium production. In such conditions, the muscles of the digestive tract weaken, which leads to a decrease in the peristaltic wave. Also, a lack of serotonin entails a deterioration in the secretion processes in the intestine.
3. Irritable bowel syndrome is one of the most widespread problems of modern man in recent years. It is often accompanied by painful peristalsis and chronic intestinal disorders.
4. Immune system malfunctions. It is manifested by regular ARVI, chronic fatigue syndrome, unwillingness to do anything, decreased muscle tone.
5. Strengthening of unpleasant manifestations and symptoms of PMS in women.
6. Insomnia. (here is a detailed description of what to do if tormenting).
7. Concentration and memory problems.
8. Skin problems, especially in children.
9. Exacerbation of toxicosis in pregnant women.
10. The appearance of craving for alcohol, drugs.

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

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 metabolic disorders. As a result, tryptophan is not properly absorbed in the human body and is not converted to serotonin. Therefore, the treatment is prescribed by a qualified doctor, while nutrition becomes only an auxiliary method for recovery.

Manifestations of elevated serotonin levels

An excess of serotonin is an infrequent and pathological phenomenon. This health hazardous condition is triggered 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 (in particular, in the elderly) the first signs appear during the day. The condition is dangerous and lethal.

Heightened emotionality appears, laughter often replaces tears. The person complains of panic attacks and anxiety that is not related to real causes. In severe cases, coordination of movements is impaired, delirium, hallucinations begin, and, as an extreme manifestation, epileptic seizures.

With a malignant course of an attack, there is a sharp increase in blood pressure to high numbers, tachycardia, gross metabolic disorders, which lead to hypotension, bleeding, and the development of shock.

In such situations, urgent medical attention is needed. Patients are discontinued drugs that stimulate the production of serotonin, normalize the state (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, the ability to enjoy small things helps to 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!

This compound has properties to activate the sympathetic division of the autonomic nervous system. This manifests itself in the form of such changes:

• pressure rises, mainly systolic;
• the strength of myocardial contractions increases;
• the release of blood from the ventricles increases;
• pulse accelerates;
• the oxygen demand of the heart muscle cells becomes more, but it is provided by the increased coronary blood flow;
• improves renal blood flow and urine filtration, sodium excretion;
• the motor activity of the intestines and stomach slows down, food leaves the stomach and duodenum faster;
• dopamine irritates the vomiting center, participates in the gag reflex.

Rapid heart rate The most interesting feature is that dopamine from the adrenal glands does not pass through the blood-brain barrier. That is, the same substance in the body has completely different functions depending on the place of its production. "Adrenal" dopamine can irritate nerve centers, but only extracerebral localization. Therefore, the introduction of the drug (Dopamine, Dopamine) causes only hormonal reactions and does not affect behavior and enjoyment.

In the human body, serotonin undergoes a number of transformations, of which the most studied is the metabolic process with the participation of the enzyme monoamine oxidase (splitting up to 50% of the hormone). The final substance is excreted in urine and feces.

One of the intermediate metabolic products is melatonin, a hormone that regulates the sleep-wake cycle. The half-life of serotonin in various bodies is from 2 min. (brain) up to 48 hours in blood cells. For its production, ultraviolet light (sunlight) is needed, which is why on sunny days a person is more often in a good mood.

Serotonin has the following effects:

• contraction of smooth muscles, which are an integral part of the walls of hollow organs (intestines, blood vessels, bronchi, heart, and others);
• regulation of processes in the central nervous system, motility and secretion in the gastrointestinal tract;
• stimulation of the first contractions of the heart in the embryo during pregnancy;
• increased platelet activity and, accordingly, blood clotting;
• an increase in the permeability of the walls of blood vessels;
• contraction of the uterus during childbirth and placental vessels, regulation of the ovulation process;
• influence on the mechanism of the allergic and inflammatory process through the activation of eosinophils, the movement of leukocytes, the destruction of mast cell granules (which leads to the release of histamine and biologically active substances);
• irritation of sensitive cells and stimulation of pain in the area of ​​inflammation or tissue damage;
• excitement and inhibition of sexual desire.

Dopamine is converted from the amino acid tyrosine, which, in turn, enters the human body with food or is transformed in the liver from phenylalanine, which is found in protein-rich foods. With its artificial introduction into the bloodstream, the hormone practically does not penetrate into the brain, since it cannot pass through the physiological barrier.

An intermediate product in the conversion of tyrosine to dopamine is L-dopa. On the basis of this substance, medical preparations have been created for the treatment of diseases of the nervous system, which are based on dopamine deficiency.

Dopamine and Serotonin Receptors

Dopamine is involved in basic metabolic processes, and its effect on the human body is as follows:

• an increase in the strength of contractions of the heart and its stroke volume, an increase in blood pressure;
• improvement of oxygen supply to the myocardium due to increased coronary blood flow;
• increased urinary sodium excretion and renal filtration due to decreased blood vessel resistance;
• weakening of gastrointestinal motility, relaxation of the lower sphincter in the esophagus, stimulation of the gag reflex;
• increased physical activity, reduced stiffness;
• activation of the process of splitting glycogen to glucose, increasing the concentration of the latter in the blood;
• activation of general adaptive reactions and metabolism due to the effect on the hypothalamic-pituitary system;
• on the emotional and psychological level - the development of a sense of pleasure, selective attention, positive emotions during creativity and during learning (the so-called motivational "reward system"), regulation of the speed of thinking and processing of sensory signals.

The effect of this substance on the central nervous system is ambiguous: it has an inhibitory effect on some centers of need (these include hunger, fear and anxiety, a sense of parental care for the offspring), and on others it has an activating effect (sex drive, aggression). Addiction to alcohol, drugs and smoking is also associated with excess dopamine concentration.

Dopamine, which can be increased already in the process of waiting for an act associated with pleasure (for example, food and sex), determines the future behavior of a person. It signals to the brain what action to take to achieve these pleasurable sensations.

Since the level of dopamine in the body rises in response to positive emotions, it is necessary to Everyday life look for activities that lead to their appearance.

Physical exercise

In order to maintain the level of the hormone in the norm, it is necessary to engage in physical education. Exercises / sports should be chosen that are fun and enjoyable. This can be jogging, cycling, swimming, exercising, or hiking. In this case, not only the level of the hormone rises, but also the metabolism improves and the weight normalizes.

Exercise helps normalize dopamine levels

Intimacy

Having sex on a regular basis can help ensure the release of dopamine. It forms pleasure in a person and evokes a feeling of pleasure. The hormone is produced not only after sexual satisfaction, but also in anticipation of it or in the presence of positive memories.

Massage

The massage has a beneficial effect on the skin, subcutaneous layer, joints, tendons, lymphatic and nervous systems. Since the procedure improves all metabolic processes in the body, an additional release of dopamine occurs. After the massage, the person feels vigorous and active.

The level of the hormone in the body is influenced by sleep. Energizing drugs stimulate dopamine release by bypassing dopamine receptors. During wakefulness, the amount of this hormone increases significantly. Stimulants can cause long-term insomnia.

On the other hand, if a person goes without sleep for a long time, his attention is disturbed, he becomes distracted, and may commit inappropriate actions. Studies conducted by scientists from the National Institute of Addiction in the United States have found that lack of sleep leads to a decrease in the number of dopamine receptors, while the level of neurotransmitters remains unchanged.

To normalize the hormonal background, you need a full sleep, lasting at least 7 hours

In order for the number of dopamine receptors not to decrease, a person needs a full sleep, lasting at least 7 hours.

A favorite activity is an excellent stimulant of dopamine production. Regardless of what exactly a person is doing, his emotional background improves. The main thing is that the result of this lesson meets expectations.

In order for the level of the hormone in the body to be within the normal range for a long time, it is enough to devote about an hour a day to your favorite activity.

We live for ourselves, we live. We try to enjoy our little joys. And we don’t think about the fact that there is a whole chemical laboratory, which produces from our positive emotions many important substances for life, such as the hormone dopamine, which is also called the hormone of joy.

I wish I could learn to manage it, control its level, in order to always be, as they say, “at the top”. Whenever the action brings us great pleasure, dopamine is produced by the efforts of the adrenal glands in the brain.

Actually, dopamine is associated not so much with the very moment of experiencing pleasure and the feeling of happiness, as with the anticipation of it.

This can explain the fact that as soon as we have reached the goal, we immediately feel dissatisfaction again. Remembering how good we felt under the influence of dopamine, we strive to experience it again and again and make efforts to achieve what we want.

This effect is clearly manifested in the formation of various dependencies:

• alcoholism
• drug addiction,
• addiction to gambling,
• unhealthy cravings for sex, food.

We get pleasure - the release of dopamine - the state is remembered - a new dose of "high" is required. At the same time, drugs, alcohol, sugary and fatty foods reduce the production of the hormone dopamine. And the person is taking more and more doses of stimulants. It turns out a vicious circle.

Dopamine is responsible for many functions in our body. It dominates two important brain systems at once:

• encouragement;
• assessment and motivation.

The reward system motivates us to get what we need.

The ability to memorize, learn, and make decisions is also directly dependent on the dopamine hormone. Why are young children better at learning new knowledge if they get it in a playful way? It's simple - such training is accompanied by positive emotions. The dopamine pathways are stimulated.

Curiosity is considered a variant of intrinsic motivation. It encourages you to look for answers to questions, solve riddles, explore the environment in order to learn about the world and improve. Curiosity triggers the reward system and is fully regulated by dopamine.

Personality type (extroverted / introverted) and temperament also depend on susceptibility to the effects of dopamine. An emotional, impulsive extrovert requires more hormone to become normal. Therefore, he seeks new impressions, strives for socialization, sometimes takes unnecessary risks. That is, he lives richer.

Symptoms and Causes of Deficiency

Deficiency of serotonin leads to a violation of its interaction with smooth muscle receptors, as well as to a disorder of the blood system, which consists in an increased consumption of platelets in tissues and their accelerated destruction.

With an increased level of this hormone, an equally dangerous carcinoid (or serotonin) syndrome develops, most often arising from an overdose of antidepressants or drugs.

Dopamine and its deficiency are primarily reflected in cognitive impairment, which can ultimately lead to severe mental impairment.

It is impossible to raise it to an indefinite level, since an excess of this hormone contributes to the formation of behavior in which a person is in a constant search for pleasure (hedonism), as well as the appearance of delusions and hallucinations. Dopamine imbalance is the cause of pathological involuntary movements, the development of Parkinson's disease and schizophrenia.

At the initial stage, the lack of hormones manifests itself in the form of nonspecific symptoms, so it is difficult to recognize the true cause of this condition. An accurate diagnosis is established only on the basis of an analysis of blood serum.

Serotonin

Serotonin deficiency can manifest itself as the following:

The reasons for this condition may be the following factors:

• diseases of the gastrointestinal tract, dysbiosis, as a result of which the process of synthesis and storage of serotonin in enterochromaffin cells is disrupted;
• pathology of the circulatory system - thrombocytopenia or a decrease in the number of platelets in the blood, as well as the inferiority of these blood cells;
• infectious viral and bacterial diseases, poisoning with toxins, allergic reactions in which the transport of serotonin by platelets is disrupted due to the deposition of pathological particles (viruses, toxins, and others) on their surface;
• radiation exposure, in which the exchange of serotonin in the body becomes too fast due to the effects of free radicals;
• malnutrition, a lack of protein products in the diet, as a result of which the intake of tyrosine, a precursor of serotonin, into the body is reduced;
• diseases of the central nervous system, in which there is a violation of serotonin metabolism;
• inflammation of the walls of blood vessels under the influence of immune complexes after an infection, food allergies, insect bites, hypothermia;
• taking some anesthetics and antibiotics, psychotropic drugs, their overdose.

Dopamine

The symptoms of dopamine deficiency are signs such as:

Dopamine, which can be increased using the recommendations below, is reduced for the following reasons:

• taking antipsychotics (Methyldopa, Cinnarizine, Diprazine, Flunarizine, Reserpine and others), antiepileptic drugs with valproic acid, in isolated cases - in the treatment of interferons, Amiodarone, Diazepam, Indomethacin, Cimetedin and other drugs;
• violation of cerebral circulation;
• poisoning with toxins;
• intrauterine developmental disorder of the central nervous system in infectious diseases of the mother during pregnancy;
• oxygen starvation of tissues;
• metabolic disorders (especially copper and iron);
• brain tumors;
• traumatic brain injury;
• prolonged stress;
• Pharah's syndrome (calcium accumulation in various parts of the brain);
• neurodegenerative hereditary diseases;
• drug use.

Physiological decline in dopamine levels also occurs in old age. This is due to a decrease in the volume of the brain and receptors, as a result of which the concentration of the hormone in the subcortical structures drops significantly.

Clinically, this is expressed in the form of the following symptoms:

• decreased speed of reaction and attention;
• weakening of facial expressions;
• memory impairment;
• general slowness;
• senile posture and shortening of stride length.

The influence of the hormone (and neurotransmitter) is not limited only to the effect on the psychoemotional state. It controls the work of the central nervous system, the heart, and affects the weight of the human body.

With chronic hormone deficiency:

• metabolic processes are disrupted, which inevitably lead to obesity;
• a suppressed psychoemotional state is manifested;
• irritability and aggressiveness are observed in human behavior;
• dysfunction of the organs of the circulatory system occurs;
• chronic fatigue appears;
• hallucinations are noted.

With a decrease in the concentration of a substance, the risk of diseases increases:

• type II diabetes mellitus;
• Parkinson's disease;
• sexual disorders;
• dyskinesia;
• psychoemotional dysfunction of the brain.

Low levels of dopamine in the body disrupt social adaptation, which manifests itself in interpersonal conflicts. When diagnosing a low concentration of the hormone, the doctor prescribes complex therapy.

There are a number of ways you can help increase dopamine. According to endocrinologists and nutritionists, it is possible to increase the level of the hormone without the use of complex drug treatment regimens, although drugs are used in some cases. Proper nutrition, exercise, traditional medicine and other methods help to increase dopamine.

Products

With the initial manifestations of a neurotransmitter deficiency, it is worth taking care of the preparation of a diet, which includes foods with a high tyrosine content. This amino acid is the biochemical precursor to dopamine. List of foods that contain the amino acid tyrosine:

• protein products: eggs, seafood;
• vegetables: beets, cabbage;
• fruits: bananas, apples, strawberries;
• drinks: green tea.

In addition to replenishing the hormone deficiency, the listed products have concomitant effects:

• beets and bananas have antidepressant properties;
• the source of healthy omega-3 fatty acids is seafood, they also prevent the occurrence of allergic reactions;
• strengthens the immune and circulatory system helps folic acid, which are rich in apples and cabbage;
• strong natural antioxidants include the catechins found in green tea.

Dopamine addiction

Addiction studies show that surges in dopamine and the activation of neural circuits associated with reward and approval cause a weakening of the brain's response to pleasure. Excessive accumulation of dopamine in the brain leads to the fact that the process of dopamine action is disrupted, the brain adapts over time, new receptors are formed, and dopamine stops acting.

It reduces the feeling of pleasure caused by a chemical or a type of behavior. This creates a dopamine trap that forces addicts to act over and over again to find a source of pleasure. Another surge of dopamine helps to improve the condition for a short time, while reducing the sensitivity of dopamine receptors.

The emergence of addiction can be assumed based on the following symptoms: addiction, over-prioritization, loss of control, abuse, ignorance of negative consequences. Overstimulation of dopamine receptors gradually decreases sensitivity to dopamine. A low level of receptor sensitivity increases the risk of developing alcoholism, drug addiction or other painful addictions.

Psychostimulants increase the concentration of dopamine in the synaptic space by blocking the physiological mechanisms of dopamine reuptake, and amphetamine directly affects the dopamine transport mechanism, stimulating its release. Alcohol blocks the action of dopamine antagonists.

It has been found that the consumption of foods with a high glycemic index, and in particular sugar, can also lead to a rapid increase in dopamine levels. There are also so-called psychoactive drugs: behaviors that induce a significant rush of dopamine, an obsession with thoughts that bring pleasure.

Sweet tooth is one of the dopamine addictions

Drugs increase the production of dopamine in the brain by 5-10 times, while they irreversibly change dopamine neurons. It has been proven that narcotic substances have a stronger stimulating effect on the reward system than any natural factors.

Repeated recourse to the addictive factor causes associations between pleasure and this factor, addicted people need a constant increase in the dose. This is called addiction or tolerance. The emergence of chemical tolerance leads to the development of metabolic disorders, which can seriously damage the functioning of the brain.

Physical activity

Regular physical activity helps to eliminate the hormone deficiency. Morning exercises not only tones the body, accelerates metabolism, but also promotes the active secretion of dopamine, as well as endorphin and serotonin. The release of these hormones into the bloodstream helps to gain a positive attitude and emotional stability, invigorate and increase stress resistance. Walking, cycling, morning jogging have the same effect.

The relationship between serotonin and mental health

The physiological effects of serotonin are closely related to a person's mental health. Serotonin deficiency contributes to dysfunction of the central nervous system. In addition, impairment of smooth muscle contractility can ultimately lead to deterioration of vital organs and death.

In medicine, the following types of influence of serotonin on the psyche are noted:

• with a decrease in the level of the hormone, the sensitivity to pain increases significantly, even the slightest irritation leads to the emergence of a pronounced pain syndrome;
• a deficiency of serotonin in the brain is one of the main factors in the onset of depression, obsessive-compulsive disorder (obsessive-compulsive disorder), as well as severe migraines;
• an increase in the concentration of serotonin (serotonin syndrome) contributes to the appearance of hallucinations and the development of schizophrenia.

ethnoscience

V folk medicine herbs have long been used to help fight irritability and depression. The most popular herbs for emotional stabilization are:

1. Ginseng helps to improve metabolic processes, has a beneficial effect on memory and vision. Drinking tea stabilizes the emotional background and has a tonic effect.
2. Ginkgo biloba completely unique plant in its own way chemical composition which is rich in amino acids, phosphorus, calcium.
3. Dandelion calms the nervous system and increases the secretion of the hormone in the brain.
4. Nettle stimulates tissue repair and increases the concentration of the active substance.

Other neurotransmitters

Sexual contact is an excellent way to increase the concentration of a substance. During intimacy, there is a powerful release of pleasure hormones into the bloodstream. This amount is enough to keep a good mood and good spirits for a long time.

This does not mean that you need to have a promiscuous sex life. The psycho-emotional connection of two loving people after sexual intimacy only strengthens. The release of dopamine creates a feeling of euphoria, satisfaction, it is replaced by serotonin, there is a feeling of joy and happiness. Further, the hormonal background changes, oxytocin becomes the leading substance, a feeling of affection and trust arises.

An important way to stabilize hormone levels is to sleep at night for 7-8 hours. After a sleepless night, the level of dopamine rises to critical levels, rolls over, only on the general state of the human body, this has an extremely negative effect.

You can learn to artificially release dopamine. To do this, set small goals for yourself and achieve them - for example, get up one stop earlier and walk, instead of an evening on social networks, put things in order on the closet shelf. These simple actions activate the pleasure centers and stimulate the secretion of dopamine.

The concept of happiness for each person is different, respectively, the definition of what the hormone of happiness is called varies, as does the neurotransmitter itself: victory evokes appropriate emotions in some, while in others it is hugs with loved ones. For this reason, positive emotions are formed not only by the four listed hormones, but also by other neurotransmitters:

• Adrenaline rush.
• Prolactin.
• Norepinephrine.
• Phenylethylamine.
• Vasopressin.
• Gamma-aminobutyric acid.

The above list is supplemented by estradiol and luteinizing hormone in women. Their maximum number is recorded during ovulation, which affects appearance women. For men, an important hormone is testosterone and its derivatives, which give a feeling of brutality, strength and masculinity.

Medicines

With critically low levels of the hormone, medication is used, which is prescribed by a doctor. Medicines, biologically active additives either directly contain dopamine, or they include catalysts for the synthesis of this hormone. Essential medicines include:

1. Phenylalanine is an amino acid that facilitates the creation of tyrosine, which is involved in the formation of a neurotransmitter.
2. Tyrosine.
3. Dopamine.
4. Antidepressants.

For serious indications, intravenous injections are prescribed by the doctor medicinal product"Dopamine", they are carried out only in a hospital. The agent has a high concentration and has a specific effect on the internal organs, therefore, self-medication is contraindicated.

Treatment with antidepressants is carried out under strict medical supervision and only if absolutely necessary, as it affects the balance of "serotonin and dopamine". These hormones interact and are antagonists.

Normal ranges of serotonin

It was also noted that with age, degradation of serotonin receptors in the brain occurs, therefore, hormonal deficiency develops. It leads to a deterioration in blood microcirculation and structural changes in the inner layer of arteries and veins, a decrease in its antithrombogenic and antiadhesive properties. This contributes to smooth muscle dysfunction in organs and tissues.

Dopamine and alcohol

Alcoholic drinks contribute to a significant increase in dopamine levels. The person is in high spirits, euphoria seizes him. When the alcohol wears off, the hormone levels drop. V emotional state depression or aggression prevails. In an effort to get rid of the uncomfortable feeling, the person uses a new dose of alcohol. Drugs have a similar effect on the body.

Dopamine is designed to motivate a person to achieve goals, helps to resist stress, maintains a stable psycho-emotional state. The lowered level of the hormone has a negative effect on the body. When solving the problem with the help of antidepressants, it is necessary to take into account the relationship of this hormone with serotonin.

How to normalize dopamine levels

The normal content of dopamine is much lower than that of serotonin, and is 10-100 pg / ml.

An increase in the level of the hormone, as an adaptive response to unfavorable factors, occurs under the following conditions:

Kidney disease, in which the blood supply to the kidneys is impaired, can also contribute.

Blood tests for dopamine content are performed if there is a suspicion of a tumor process, persistent hypertension, Parkinson's disease. It is also indicated for mental disorders: panic attacks, insomnia, bouts of aggression, psychomotor agitation, disorientation in space. Rarely, a blood test is prescribed only for dopamine. Determination of catecholamines in the blood, including epinephrine and norepinephrine, is usually required.

The norm for dopamine is from 10 to 87 pk / ml. It should be borne in mind that in the laboratory there may be physiological values ​​different from those given, which is associated with the method of blood analysis.

The reasons for increasing its level may be:

• trauma, blood loss, extensive burns;
• pain syndrome;
• a tumor of the brain (ganglioneuroma, neuroblastoma) and adrenal glands (pheochromocytoma);
• an attack of angina pectoris, bronchial asthma;
• hypertensive crisis;
• stressful situations;
• cirrhosis, hepatitis, peptic ulcer;
• depression, psychosis;
• decompensated diabetes;
• the use of nitroglycerin, the use of alcohol, caffeine.

A decrease in the level occurs with Parkinson's disease, decreased adrenal function, acute and chronic heart failure, autoimmune diseases, diencephalic crisis.

How to increase the hormone

The precursor to dopamine is the amino acid tyrosine. Bananas, pumpkin seeds, avocados, poultry, cheese, beans and broccoli are abundant. The breakdown of dopamine is slowed down by antioxidants, which are rich in green, orange and purple vegetables, strawberries and oranges. To improve dopamine metabolism, the following are useful:

• long walks, swimming, jogging, pilates;
• sleep for at least 8 hours;
• vitamin B6;
• bitter chocolate.

To prevent diseases associated with a deficiency or excess of dopamine, a person can naturally normalize its concentration in the body.

• How to increase the amount of a mediator? If your body is low on dopamine, eat foods high in tyrosine (tyrosine is an amino acid that precursors to dopamine). To increase the concentration of dopamine, you should introduce into the diet: meat (especially turkey and rabbit meat), legumes (soybeans, lentils, beans), nuts (peanuts), cheese, cottage cheese;
• Adequate sleep: with a lack of sleep, there is a sharp jump in dopamine, up to the development of delusions and hallucinations. Too much dopamine is just as bad as not getting enough dopamine
• Regular physical activity;
• Love, as dopamine is the hormone of love;
• Try to change your psychological attitudes: set goals and achieve them; support the commission of unpleasant actions by receiving a reward; Learn to separate the feeling of happiness caused by serotonin and the feeling of anticipation caused by dopamine;
• Give up drugs, alcohol, nicotine, caffeine completely.

Why is dopamine deficiency dangerous?

Dopamine is often referred to as the hormone of joy. V human body he is responsible for the following functions:

• regulates muscle contractions;
• controls periods of wakefulness and sleep;
• forms sexual desire;
• participates in thought processes;
• forms a chemical addiction.

Dopamine, along with serotonin and oxytocin, are responsible for feelings of happiness and joy. In addition, it is dopamine that makes a person achieve their goals and makes it possible to concentrate as necessary for productive activity. Because of this, it is called the hormone of motivation.

Dopamine, along with serotonin, is called the hormone of joy

Experiments carried out on laboratory mice indicate that when the level of the hormone dropped to a critical level, the animals became so passive that they did not even try to look for food, but died of hunger. It is dopamine that allows you to maintain interest in life.

It was not possible to establish the exact reason for the decrease in the level of the hormone. But the factors influencing this process include:

1. Bad habits.
2. Eating a lot of food that contains saturated fat.
3. The use of antidepressants that affect the suppression of monoamine receptors.

The following signs indicate that the body lacks dopamine:

• loss of zest for life, apathy and lack of motivation;
• chronic fatigue that is not preceded by physical or mental activity;
• depression, as a result of which thoughts of suicide appear;
• memory problems and impaired thinking;
• irritability and increased excitability, often turning into aggression;
• sleep disturbances in the form of insomnia or increased drowsiness;
• cravings for sweets and caffeine, alcohol, drugs;
• trouble concentrating;
• weak libido, in which interest in the opposite sex is lost and lack of interest in sex in general;
• chronic stress;
• metabolic disorder, as a result of which a person becomes overweight, which is very difficult to get rid of.

Dopamine deficiency can be indicated by increased irritability and difficulty concentrating.

In turn, many disorders and diseases are associated precisely with changes in dopamine levels. These include:

• Parkinson's disease;
• attention deficit hyperactivity disorder;
• chronic fatigue syndrome;
• depression;
• schizophrenia;
• the presence of addictions;
• chronic musculoskeletal pain;
• involuntary contractions of body parts and muscle tremors.

How to increase dopamine levels?

Serotonin reuptake inhibitors are used as medications to increase serotonin levels, the principle of which is to suppress the uptake of the hormone, as well as agonists of its receptors. The main characteristics of these drugs are shown in the table below.

Non-pharmacological ways to normalize serotonin levels include the following:

• Eating foods rich in the amino acid tryptophan, which is a precursor to serotonin. These include: meat, fish, dairy products, chocolate and cocoa, dried fruits (dates, figs), nuts and seeds (sesame, peanuts, pine nuts), legumes (including soy), tomatoes, plums, vegetable oils.
• Daily exercise, including breathing regulation. With moderate physical exertion and sports, the activity of serotonin increases.
• Improving the lifestyle, normalizing sleep, walking in the fresh air (heliotherapy), getting up early in the morning (since the hormone is produced more in the morning hours).

Existing drugs based on dopamine hydrochloride are usually not used to increase the level of this hormone, since it cannot cross the blood-brain barrier. Such drugs are prescribed for cardiac stimulation in shock of various origins (anaphylactic, postoperative, cardiogenic and other types) and acute cardiovascular failure.

Narcotic analogues (Amphetamine, Methamphetamine, opiates, and others) also cannot be recommended for treatment. On the pharmaceutical market there are only imported dietary supplements with L-tyrosine, which have not passed clinical testing and certification in official medical science.

In Parkinson's disease, drugs based on an intermediate substance, L-dopa, are used. These medicines include Levodopa, which contains a dopamine precursor. The drug allows you to eliminate such negative manifestations as insufficient physical activity, tremors, salivation, muscle tone disorders.

Dopamine, which can be boosted with safe medicines is not yet possible, can be normalized using the following recommendations:

• Eating foods high in tyrosine (fatty fish, eggs, meat, peanuts, almonds, cottage cheese, cheese, oatmeal, avocado, legumes), correct drinking regimen.
• Engaging in light physical activity, such as walking, that does not lead to exhaustion and fatigue.
• Creative activity that stimulates hormone production.
• A correct lifestyle, a balanced diet, rich in vitamins, a rational mode of work and rest.

Medicines used for hormonal deficiency cannot be taken on their own, since an excess of biologically active substances in the human body is just as dangerous as their lack.

It is primarily possible to increase the level of dopamine and serotonin with the help of proper nutrition and lifestyle. In severe cases, the doctor may prescribe psychotropic drugs that prevent the development of diseases of the central nervous system.

Article design: Vladimir the Great

A person's perception of reality depends not so much on facts, but on how our brain processes them. In some conditions, news brings us joy, in others - disappointment. However, the ability to assess the surrounding world of the dough is related to the chemical balance in the body.

In particular, a lack of serotonin is closely associated with the development of depression and increased appetite (the body tries to signal that it needs certain nutrients). How can you raise your serotonin levels? Should I take it in pills?

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Serotonin is one of the three main neurotransmitters that regulate mood and psychological well-being of a person. Serotonin is often referred to as the “hormone of joy and happiness,” but its effect is not only reflected in the effect on mood. For example, serotonin controls bowel function, aids in narrowing arteries, and is also needed for bone health.

Violation of the production (or violation of the assimilation processes) of serotonin provokes a deterioration in mood and depression, and the principle of operation of most classes of antidepressants is to regulate and normalize the metabolism of this particular hormone. Essentially, antidepressants increase serotonin levels in the brain, which translates into the ability to see reality in a more positive way.

Although serotonin is also available in pills, they cannot help improve mood - in this case, we are talking mainly about the effect of the hormone on the functioning of the gastrointestinal tract. In order to raise the level of serotonin in the brain, the amino acid tryptophan is needed - it is found both in some foods and is available as a dietary supplement (drug).

// Serotonin - in brief:

• hormone of good mood and happiness
• regulates bowel function
• controls appetite
• controls blood pressure
• controls pain syndrome

The Serotonin-Depression Link

Depression is a complex metabolic disorder affecting primarily the central nervous system and the brain. Symptoms of depression include chronic fatigue, sleep problems, difficulty concentrating, poor mood, and low emotional outlook. Depression is often associated with low levels of serotonin and dopamine in the body.

Among other things, the development of depression is influenced by the level. This hormone regulates the phases of sleep and wakefulness, and the dough is also associated with the production of serotonin - in both cases, the amino acid tryptophan is used for synthesis. It is for this reason that taking melatonin tablets can not only normalize sleep, but also improve mood by increasing serotonin levels.

Three hormones of good mood

The most important hormones (more precisely, neurotransmitters) that regulate human mood are serotonin, dopamine and oxytocin. Serotonin is considered the hormone of happiness, dopamine is the hormone of pleasure, and the hormone of love. They often work in conjunction with each other (just like other hormones), forming an infinite number of emotions.

Moreover, if the production of serotonin brings a feeling of happiness and euphoria, then the production of dopamine is associated with obtaining a pleasant or positive experience. Subsequently, memories of the reward activate dopamine production - by saying in simple words, this hormone perpetuates positive experiences.

How to increase serotonin?

There are several natural ways to increase serotonin levels. First of all, it rises with physical exertion and sports. Secondly, the production of serotonin is influenced by being in a bright sunlight... Third, eating foods rich in tryptophan can also affect your mood hormone levels.

At the same time, taking antidepressants, by itself, does not raise serotonin levels. The principle of action of the latest generation of antidepressants (sertraline, fluoxetine and paroxetine) is not at all based on increasing the production of serotonin, but on blocking its reuptake. In other words, drugs help normalize hormone levels by optimizing the mechanisms for its use.

// Methods for increasing serotonin:

• normalization of sleep
• regular sports
• regular exposure to the sun
• rejection of bad habits

Serotonin levels and bad habits

Research suggests that the body's ability to synthesize the hormones serotonin, dopamine and melatonin is closely related to lifestyle and bad habits¹. In particular, nicotine causes a sharp release of dopamine stores, provoking its further shortage. In simple terms, smoking brings pleasure “now” in exchange for worsening mood “after”.

Chronic stress also negatively affects the chemical balance of the brain. On the one hand, there is an increased need for serotonin, on the other hand, the level of assimilation of tryptophan worsens. The result is sleep disturbance (lack of melatonin) and the development of depression. In order to increase serotonin, you must first learn how to deal with stress.

Food Sources of Serotonin

About 90% of serotonin in the body is synthesized in the gastrointestinal tract - and tryptophan is the material. The normal tryptophan intake is about 3.5 mg per kg of body weight per day - to maintain normal serotonin levels, a 70 kg person should receive at least 250 mg of tryptophan daily from food.

However, it is important to understand that although a lack of this amino acid in the diet can negatively affect serotonin levels, eating foods with tryptophan does not always lead to an increase in hormone levels. In other words, dark chocolate is not capable of fighting chronic depression - although it contains a lot of tryptophan and may indirectly influence serotonin elevation.

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Below is a table of tryptophan content in foods. This essential amino acid is found in fish, meat, soybeans, oat and buckwheat groats, lentils and other legumes, various nuts, cottage cheese, cheese and dairy products. Again, the sleep hormone melatonin is also synthesized from tryptophan - which is why a handful of nuts before bed can help you sleep better.

5-HTP - Serotonin Tablet

The supplement (5-Hydroxytryptophan or oxytriptan), available as an over-the-counter dietary supplement, is the final product of tryptophan processing and is a direct precursor of serotonin. When ingested, this amino acid is converted to serotonin, helping to increase serotonin levels. Among other things, 5-HTP affects the secretion of melatonin and normalizes sleep.

Clinical studies show that the supplement may well act as a substitute for antidepressants and as an appetite suppressant. However, it must be remembered that 5-HTP is strongly discouraged from being combined with full-fledged antidepressants. It is also important that taking 5-HTP can "mask" depression, complicating the treatment process.

Can pills increase the production of serotonin?

In conclusion, we note that an increase in serotonin levels also has negative consequences. An excessively high level of serotonin in the blood leads to the "serotonin syndrome". Symptoms include tremors, dilated pupils, headache, confusion, involuntary muscle contractions, and gastrointestinal problems.

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Serotonin is one of the key hormones that regulate human mood. A lack of serotonin is closely associated with the development of depression and various sleep disorders. In order to increase serotonin levels, you need to exercise regularly, be in the sunlight every day, and also eat foods containing the amino acid tryptophan.

Scientific sources:

1. Tryptophan and depression: can diet alone be the answer ?,
2. How to increase serotonin in the human brain without drugs,
3. 5-Hydroxytryptophan (5-HTP),

Many people ask themselves: what is the secret of a good mood? The answer lies on the surface. It's all about the hormone of happiness - serotonin, which is produced by the human body. How to accelerate its formation and maintain the quantity at the required level?

What is serotonin and what is its role in the human body

Serotonin is a chemical element that is formed in the pineal gland of the brain from tryptophan, and most of it is synthesized in the intestines after the breakdown of protein supplied with food into amino acids. Once in the bloodstream, the hormone is transported to the brain, internal organs, endocrine glands, and skin.

In the brain, serotonin acts as a neurotransmitter, and when it enters the bloodstream, it behaves like a hormone.

Serotonin promotes the transmission of impulses between nerve cells, normalizes their activity, gives commands to certain actions. It is not capable of disrupting the work of the hormonal system and refers to substances that help the production of natural human hormones. High level serotonin creates a positive emotional mood: vigor and high spirits are felt.

Serotonin does not act as a stimulant, does not depress the nervous system or destroy internal organs.

Also, at night from this chemical element melatonin is formed, which regulates the endocrine system, restores arterial pressure and normalizes sleep. Also, serotonin helps the synthesis of prolactin, thyroid-stimulating and somatotropic hormones. When it enters the bloodstream, the neurotransmitter affects inflammatory processes, allergic reactions, and activates platelets.

A lack of serotonin leads to unpleasant consequences: weakness, apathy and feelings of depression. The following symptoms indicate a lack of this hormone:

• cravings for cigarettes and alcoholic beverages;
• an overwhelming feeling of hunger that comes on suddenly;
• fatigue and stress;
• sleep disturbance.

How to increase serotonin levels through food

The hormone itself is not present in food, they can only contain components from which serotonin is produced. Substances necessary for the formation of the hormone:

• tryptophan (refers to essential amino acids);
• omega-3 fatty acids;
• complex and simple carbohydrates;
• B vitamins and magnesium.

Tryptophan is a precursor to the hormone of happiness

Tryptophan is a natural antioxidant and is the main source of serotonin production. It helps to relieve stress and relax. It is believed that the substance even helps to cope with depression and overcome alcoholism, as well as reduce cravings for high-carb foods.

The leader in the content of essential amino acids is hard cheese (its concentration is lower in processed cheese).

According to scientists, in order to cheer up, a person needs to provide the body with 1-2 grams of tryptophan per day.

Tryptophan is also found in the following foods:

• chicken eggs;
• lean meats;
• oyster mushrooms;
• cottage cheese;
• buckwheat and millet.

Small amounts of the amino acid are found in fresh vegetables and fruits.

Omega-3 fatty acids

Omega-3 fatty acids, which are involved in the formation of serotonin, are a structural component of human cell membranes. They ensure the normal functioning of the heart, brain, retina, transmit signals between nerve cells, and have antioxidant properties. Omega-3 acids are almost not produced by the human body, therefore, they must be supplied in the right amount with food.

The component is contained in:

• fish (including fish oil);
• vegetable oils;
• sunflower seeds;
• nuts.

Simple and complex carbohydrates

Carbohydrates act as the main supplier of energy to the human body. Their lack leads to metabolic disorders. As a result, the body compensates for the lack of energy using fats and proteins, which causes an increase in the load on the kidneys, impaired salt metabolism, and poisoning of brain cells.

Simple carbohydrates are included in the following foods:

• sweets (cakes, chocolate, marshmallows and others);
• white bread and other types of pastries.

Those who are on a diet should not get carried away with the use of foods containing simple carbohydrates.

Complex carbohydrates are found in:

• legumes (peas, beans, lentils and others);
• whole grain pasta and breads;
• brown rice;
• starchy vegetables (parsnips and sweet potatoes).

Magnesium and B vitamins

Magnesium has a calming effect on the nervous system, regulates the balance in the nervous and muscle tissues. Also, this element provides an alkaline environment in tissues and organs.

A high content of magnesium is observed in bran and pharmaceutical fiber, black rice, dried apricots and prunes, seaweed.

B vitamins play an important role in the normalization of metabolic processes, have a beneficial effect on the cardiovascular and digestive systems.

To avoid the lack of this component, important for the production of serotonin, it is recommended to consume the following foods:

• bananas, oranges, melons;
• yeast (including brewer's);
• oatmeal;
• liver, as well as other meat offal;
• salads and leafy vegetables;
• pumpkin;
• dates.

If you include at least one product from each group in your diet every day, you can provide not only a good mood, but also excellent support for the whole body.

Which reduces the production of a substance

Alcohol leads to a decrease in the amount of the hormone, and caffeine has a similar effect. These products are able to lift the mood for some time, but in the end they have a depressing effect on the nervous system, leading to its exhaustion. Therefore, it is undesirable to get carried away with energy drinks and coffee, and if it is difficult to do without them, then it is recommended to have a hearty meal in advance.

Bad mood is often the result of dysbiosis. Foods that are high in sugar and yeast can lead to fermentation in the intestines. As a result of their excessive use, the balance of microorganisms that synthesize derivatives for serotonin is disturbed.

What other ways to increase the level of the hormone

In addition to eating certain foods, which include substances necessary for the formation of serotonin, there are other ways to increase the level of the hormone:

• regular exercise (the amount of tryptophan increases and remains after training);
• getting enough light;
• massage (reduces the level of nervous tension);
• avoidance of stressful situations;
• revitalization of pleasant memories.

You should exercise at a suitable intensity. Serotonin production rises in those who feel comfortable, so you don't need to strain yourself.

When sadness prevails for a long time, you should not fall into despair and resort to the help of medicines. Eating well, exercising, and being optimistic can work wonders by increasing serotonin levels, which can help a person get rid of their bad moods and feel happy again.