Good mood, memory, digestion: how to fill up with serotonin naturally

Did you know that serotonin plays a role in virtually every human behavioral process? From your emotions, to digestion and motor skills, this powerful neurotransmitter impacts many aspects of life and body functioning.

Serotonin receptors are found throughout the brain, where they send messages from one area to another. But the majority of serotonin in the human body is actually found in the gut. From there, it influences a number of biological processes, including digestion, appetite, metabolism, mood and memory. Raising your serotonin levels can be a natural remedy for depression and improve your overall mood.

What is serotonin?

Serotonin is a type of chemical that acts as a neurotransmitter. Which means it helps send signals from one area of ​​the brain to another. The chemical name for serotonin is 5-hydroxytryptamine, and it is also sometimes called 5-HT.

Only 2% of the body’s serotonin is found in the brain. 95% is produced in the intestine. It modulates hormonal, endocrine, autocrine and paracrine actions. In the brain, it occurs naturally in the body and functions as a neurotransmitter. It also modulates various biological processes, including cardiovascular function, energy balance, digestive function, and mood regulation. Serotonin is a byproduct of tryptophan, an essential amino acid known for its ability to regulate mood and balance hormones naturally. Tryptophan converts to serotonin in the brain and helps make other essential amino acids available to help control your mood and reduce your production of stress hormones.

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Benefits and Uses of Serotonin

1. Improves mood and memory

Studies indicate that low serotonin levels in the brain are associated with poor memory and depressed mood. We also know that serotonin and tryptophan produce alternations in the gut that alter the gut-brain axis. They have an impact on your mood and your cognitive health. Researchers were able to explore the role of serotonin in depression by studying the effects of lowering dietary tryptophan, which leads to lower serotonin levels in the brain.

2. Regulates digestion

Ninety-five percent of the body’s serotonin is produced in the gut. Research shows that this chemical plays a role in intestinal motility and inflammation. When 5-HT is released naturally, it binds to specific receptors to trigger gut motility. Serotonin also regulates appetite, and it produces more of this chemical to help eliminate food faster when it irritates the digestive system.

3. Relieves pain

There is an inverse correlation between postoperative pain levels in patients with chronic low back pain and serum serotonin levels. In other words, the lower the level of serotonin, the more it hurts.

4. Promotes blood clotting

We need enough serotonin to help blood clot. This chemical is released into blood platelets to aid in wound healing. Additionally, it works to narrow small arteries so that they form blood clots.

5. Helps wound healing

Serotonin is a potential therapeutic candidate for improving skin healing in burn victims. Researchers found that serotonin dramatically accelerated cell migration and improved the healing process in burn patients in vitro and in in vivo models.

How to raise your serotonin levels naturally

There are foods and natural serotonin boosters that can increase serotonin levels without resorting to pharmaceutical drugs.

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1. Anti-inflammatory foods

Did you know that your gut health affects your body’s ability to produce serotonin? It is important that you eat anti-inflammatory foods that will improve your gut health and promote the balance between good and bad bacteria. Some of the best foods include: wild salmon, eggs, leafy green vegetables, nuts, and fresh vegetables.

To maximize the good bacteria in the gut, probiotic foods are also beneficial. Eating or drinking kefir, kombucha, probiotic yogurt, and apple cider vinegar will help improve your gut health. Healthy fats like avocado, coconut oil, extra virgin olive oil will also help reduce inflammation and promote natural serotonin production.

2. Exercise

Research shows that physical exercise has beneficial effects on brain function. Because it modulates the neurotransmitters dopamine, serotonin and norepinephrine. These chemical messengers aid in exercise, affecting brain function and even improving neurological disorders.

3. Get enough sun exposure

The neurotransmitter serotonin will not be produced properly if you don’t get enough sunlight. Research suggests that there is in fact a direct relationship between sunlight and serotonin production. Exposure to sunlight triggers the release of this substance from the brain. Which could explain, at least in part, why low levels of serotonin are associated with seasonal affective disorder or SAD.

4. Tryptophan

Research published in Nutrients shows that a reduction in tryptophan intake can lead to a significant decrease in certain brain activities that promote happiness. According to one study, patients are often successful in reducing negative symptoms related to mood disorders, addictions, or hormonal issues when taking 6 grams of L-tryptophan daily. Taking this amount of tryptophan daily for several months has been shown to decrease mood swings, irritability, tension, and restlessness.

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5. 5. 5-HTP

5-HTP, or 5-Hydroxytryptophan, is an amino acid produced naturally by the body. It is used to produce serotonin. This is why 5-HTP supplements are often used to improve mood and reduce symptoms of depression. You can find 5-HTP supplements at health food stores.
However, researchers recommend using 5-HTP supplements with caution and under the supervision of a doctor to avoid an amino acid imbalance.


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