In humans, the neurotransmitter serotonin is often called the “happiness hormone” as it promotes feelings of happiness, vitality, and youthfulness. Serotonin is a chemical messenger in the central nervous system, facilitating communication between nerve cells in both the central and peripheral nervous systems. The happiness hormone has numerous functions in the body, including regulating mood, sleep-wake cycles, digestion, nausea, blood clotting, bone metabolism, tissue repair, and sexual desire.
Low serotonin levels can lead to both mental and physical health issues, while excessively high levels can also contribute to various problems.
What is Serotonin?
Serotonin, also known as 5-hydroxytryptamine (5-HT), is a monoamine-derived neurotransmitter that also functions as a hormone. It plays a significant role in transmitting messages between nerve cells and regulating bodily functions. About 90% of serotonin is found in cells within the gastrointestinal tract, where it helps regulate gut function. The remaining 10% is produced by brain cells.
Serotonin is derived from the essential amino acid tryptophan, which the body cannot produce and must be obtained from food sources.
Effects of the Happiness Hormone on the Body
Serotonin has various effects on the body, primarily in the following areas:
- Mood: Serotonin in the brain is responsible for maintaining a positive mood, helping individuals feel calm, focused, and content.
- Digestive System: Serotonin can reduce appetite, and the gut may increase serotonin release to protect the body from harmful substances and to accelerate digestion.
- Nausea: When serotonin is released in excess in the stomach, it can trigger nausea as a chemical signal reaches the brain, inducing the sensation of vomiting.
- Sleep Cycle: Serotonin, alongside dopamine, plays a role in regulating the sleep-wake cycle and is necessary for the production of melatonin, a hormone crucial for sleep.
- Wound Healing: Serotonin is involved in wound repair by promoting blood clotting, a process necessary for effective healing.
- Bone Health: Excessively high serotonin levels in the gut can weaken bones, increasing the risk of fractures and osteoporosis.
- Sexuality: Serotonin, along with dopamine, influences sexual desire and is associated with an increased libido.
Conditions Related to Low Happiness Hormone Levels
Several conditions are linked to low serotonin levels, including:
- Depression, mood disorders, and other mental health issues
- Anxiety disorders
- Sleep disturbances
- Digestive system diseases
- Suicidal tendencies
- Obsessive-compulsive behavior
- Post-traumatic stress disorder
- Panic attacks
- Schizophrenia
- Phobias
Why Do Happiness Hormone Levels Decrease?
Insufficient production, non-functional serotonin, or inability to use serotonin in the body can lead to reduced serotonin levels. Inherited or acquired conditions may also cause an insufficient number of serotonin receptors or improperly functioning receptors.
How to Naturally Boost Happiness Hormone Levels
There are several natural and supplementary methods to increase serotonin levels, including:
- Consuming Tryptophan-Rich Foods: Since serotonin is produced from tryptophan, eating foods rich in this amino acid—such as salmon, eggs, cheese, turkey, pineapple, nuts, and oats—can help boost serotonin levels.
- Increasing Sun Exposure: Lack of sunlight can negatively impact mental health, leading to mood disorders. Sun exposure of at least 10-15 minutes daily supports increased serotonin and vitamin D levels.
- Using Certain Supplements: Some dietary programs and herbal supplements may help increase serotonin. Examples include ginseng, St. John’s Wort, and nutmeg.
- Exercising Regularly: Physical activity, particularly aerobic exercises, is known to elevate serotonin levels, improving mood and promoting heart health.
- Managing Stress: Minimizing stress and learning stress management techniques can help maintain healthy serotonin levels.
Issues Caused by High Serotonin Levels
Excessive serotonin can lead to serotonin syndrome, often associated with taking high doses of a serotonin-boosting drug or combining multiple such medications. Mild symptoms include sweating, restlessness, confusion, muscle twitching, high blood pressure, and diarrhea, while severe symptoms may require immediate medical attention.
Differences Between Dopamine and Serotonin
Like serotonin, dopamine is a neurotransmitter involved in transmitting messages within the nervous system. While both are linked to positive emotions and mood stability, they have distinct functions. Serotonin is primarily associated with feelings of happiness, focus, and calmness, whereas dopamine is involved in reward perception and motivation. Additionally, while serotonin suppresses hunger, dopamine can stimulate appetite.