Serotonin steigern: 4 bewährte Maßnahmen

Increase serotonin: 4 proven measures

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Serotonin is an important neurotransmitter, also known as the happiness hormone or “good mood maker.” Serotonin ensures inner satisfaction and balance.

But serotonin has many other functions. It also regulates appetite, is important for the cardiovascular system and even influences intraocular pressure.

A serotonin deficiency leads to listlessness, depression and other psychological problems such as burnout . [1] For this reason, serotonin reuptake inhibitors (SSRIs) are often used to treat mental illnesses, as they ensure that serotonin lasts longer. But serotonin can also be increased naturally.

Below we present 4 measures with which you can stimulate your body's own serotonin production.

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1) Tryptophan as a building block for serotonin

The amino acid tryptophan serves as a building block for the production of serotonin. Without tryptophan, the body cannot produce serotonin.

The best sources of tryptophan include eggs, fish, poultry, dairy products, nuts and seeds. However, tryptophan is one of the rarest amino acids. This means that tryptophan is easily lacking in a low-protein diet.

And there's another problem that makes serotonin production from tryptophan difficult: serotonin is made in the brain. This means that tryptophan must be absorbed into the brain in order to be converted into serotonin. Unfortunately, tryptophan competes with other amino acids for absorption into the brain. [2]

If you have a serotonin deficiency, it can be a good idea to take tryptophan separately from other amino acids, i.e. between meals. Since tryptophan is always found in food together with other amino acids, this is only possible if you take tryptophan in the form of a supplement.

2) Other micronutrients for serotonin synthesis

In order to produce serotonin, the body needs a number of other nutrients in addition to tryptophan.

First, tryptophan must be converted into 5-hydroxytryptophan (5-HTP). To do this, the body needs zinc , B vitamins (vitamin B3, vitamin B6 and folic acid) and magnesium . Vitamin D is also involved in this process.

In a further step, 5-HTP is converted into serotonin. This again involves the use of B vitamins (vitamin B5, vitamin B6, folic acid, vitamin B12 , biotin), zinc, vitamin C and α-lipoic acid. [3]

Omega-3 should not be neglected either, because the omega-3 fatty acid DHA is important for the activity of serotonin. [4]

If just one of these nutrients is missing, the body cannot produce serotonin. This is one of the reasons why a healthy, nutrient-rich diet is so important for mental health.

Deficiencies in vitamin D, magnesium and omega-3 fatty acids are particularly common. A lack of these nutrients can also lead to psychological problems such as depression and burnout. Now you understand why.

3) Importance of intestinal health

Interestingly, much of the serotonin is produced in the gut, not the brain. Beneficial gut bacteria can produce significant amounts of serotonin. Although this serotonin cannot cross the blood-brain barrier, it still influences the brain and our mood through the gut-brain axis. [5]

Intestinal bacteria live off what we eat: another mechanism by which nutrition influences our psyche.

4) Exercise as a serotonin booster

You are certainly familiar with the feeling of happiness that many people feel when exercising and shortly after exercising. This feeling can encourage you to exercise, because even if you don't feel like it, you know that you will feel better afterwards. And exercise can even become an addiction.

Did you know that serotonin is responsible for this?

As you may remember, tryptophan is not easily absorbed into the brain. This is because tryptophan is rare and competes with other amino acids for absorption into the brain. However, exercise can promote absorption. During exercise, active muscles absorb more amino acids, especially the branched-chain amino acids (BCAAs) leucine, isoleucine and valine. Exercise eliminates the competition, so to speak, and tryptophan gets into the brain more easily. [6]

Conclusion: You can influence serotonin production

Serotonin is an important messenger substance that is essential for our mental health. Serotonin production can be stimulated with simple measures. It is crucial to ensure a good supply of nutrients that the body needs for serotonin production. Exercise and a healthy gut are also important.