Attention – things are about to get philosophical: Aren't we all ultimately searching for happiness and joy? Our entire lives, we desire only one thing: to be happy. Whether we ever achieve a state of perfect happiness is, of course, highly questionable and depends on a wide variety of factors in life. Unfortunately, most of these are beyond our control. Well, we can still influence our mood and our contentment to some extent. As the saying goes, "Everyone is the architect of their own happiness." There's a substance in the human body responsible for joy that we can indeed influence. May we introduce you to the happiness hormone serotonin?
Serotonin brings us into balance
What exactly is this little "lucky charm" in our bodies, and where does it work? Serotonin is both a hormone and a neurotransmitter that regulates numerous bodily processes. Its most well-known effect is in the brain, where it acts as a neurotransmitter in the human control center. It therefore acts like a messenger substance, traveling through our nervous system and passing information from one nerve cell to the next. To a certain extent, serotonin ensures that all information processes in the brain—and there are quite a few—function correctly. If there is too little of this hormone in the body, these very information processes can become unbalanced, thereby affecting the entire organism and impacting our mood.
Serotonin is not only found in the brain and nervous system, but also in blood platelets (thrombocytes) and in large quantities in special cells of our gastrointestinal tract.
The happiness hormone
Serotonin levels play a significant role in overall well-being, influencing both physical and mental mood. Known as the "feel-good hormone," serotonin not only improves mood but can also dampen the body's stress response. It's a true all-rounder when it comes to mood, as it can also have relaxing, antidepressant, sleep-promoting, pain-relieving, and motivation-enhancing effects.
Most serotonin is produced in enterochrome-affine cells in the gut. These cells are located in the epithelial tissue of the digestive tract, the layer that lines the small intestine. This "happiness hormone" doesn't appear out of thin air, however—it's derived from the amino acid tryptophan. Specific enzymes ensure that a hydroxyl group is attached to the tryptophan and a carboxyl group is removed, releasing carbon dioxide—hence the biochemically precise name 5-hydroxytryptamine. The resulting serotonin is then stored in small storage compartments called vesicles and released from there as needed. Once released, the hormone is reabsorbed via a 5-HT transporter and partially returned to the storage vesicles, while the rest is broken down. This process is carried out with the help of various enzymes, such as monoamine oxidase A (MAO-A). The end product of serotonin breakdown is the so-called 5-hydroxyindoleacetic acid, which is then excreted in the urine.
The happiness hormone serotonin works, like most other neurotransmitters in the body, by binding to specific receptors. To be precise, there are more than 14 different receptors to which serotonin can bind. These are also called 5-HT receptors.
The role of the gut
It is known that a well-regulated serotonin level can be of great importance not only for the brain and mood, but also influences other areas of well-being.Since serotonin is not only produced in the brain, but gut bacteria are also capable of synthesizing the neurotransmitter GABA (GABA receptors play a significant role during the development of neuronal structures in the brain) as well as the serotonin precursor L-tryptophan, sufficient L-tryptophan and GABA synthesis may not be possible if the gut is poorly colonized by beneficial bacteria. However, if enough "good" bacteria (meaning tryptophan-producing bacteria in this context) are present, more L-tryptophan, and therefore more serotonin, can be produced. This results in positive effects, such as improved overall well-being.
The effect of serotonin
As already explained, serotonin can bind to various receptors on the surface of different cells. Each serotonin receptor triggers a different response in the body. Therefore, serotonin controls a wide variety of processes. When considering the influence of this "happiness hormone" on the central nervous system, the neurotransmitter affects, for example, body temperature, appetite, various emotions, and the central reward system. But that's not all. Serotonin also influences your mood and motivation, your state of consciousness and sleep-wake cycle, as well as the body's perception of pain.
Since the happiness hormone serotonin is not only found in the brain, it also influences other areas of our body. For example, it can change the diameter of blood vessels, bronchi, and intestines. Furthermore, this neurotransmitter stimulates blood platelets (thrombocytes) and thus plays an important role in blood clotting.
Boost serotonin levels
Serotonin makes you feel good – which begs the question of how to influence the production of this feel-good neurotransmitter. The body produces this neurotransmitter itself, and there are several ways to ensure its release. Whether amino acids, minerals, or vitamins, there are numerous ways to naturally and positively influence serotonin levels. Since approximately 80% of serotonin is produced in the brain, it's important to be aware of this. Colon Since the body is produced, it is logically important that it is healthy in order to produce the hormone. Therefore, there are many health-conscious people who... Pre- and probiotics Probiotics, also known as synbiotics, help ensure a healthy gut microbiome. Fermented foods like kimchi and sauerkraut also contain probiotics and are therefore very beneficial for the gut. Additionally, various vitamins and minerals can influence serotonin production. This is because they are essential components the body needs to synthesize the hormone. Some are even involved in serotonin production themselves. Since serotonin is formed from certain amino acids, these should be adequately supplied through a good diet. This includes, in particular, the amino acid tryptophan, which is found in foods like nuts and fish. Tryptophan is first converted in the body into intermediate 5-HTP and later into serotonin in the brain.
Measure serotonin levels
As you just learned, the happiness hormone serotonin plays a role in several areas of the body. Therefore, a serotonin deficiency can negatively affect the entire organism and lead to unpleasant symptoms. It is therefore certainly advisable to investigate the cause.
Are you often sad for no apparent reason? Do you suffer from depressive moods, anxiety, or lack of motivation? Then it might be time to have your serotonin levels checked. Don't worry, it's very easy and straightforward. These days, the test can even be done at home. All you need to do is order a test kit, provide a urine sample, and send it to a lab. You should have your results a few days later. At that point, it will become clear whether your current mood is related to a serotonin deficiency. If not, you should definitely seek further medical advice.
Of course, you can also consult your family doctor about this topic from the outset if that makes you feel more comfortable. They will usually check your serotonin level with a blood test. Unfortunately, these tests cannot yet provide 100% certainty about your serotonin level, as they cannot measure the level in the brain.
A serotonin deficiency can also manifest itself in other ways, as it can affect the entire body. A lack of this "happiness hormone" can, for example, result in headaches or muscle pain, a reduced feeling of satiety, difficulty concentrating, or sleep disturbances. Other symptoms include... Irritable bowel syndrome, High blood pressure and various cardiovascular diseases.
Summary Serotonin
Serotonin functions as a hormone and neurotransmitter in the human body. It is produced from the amino acid L-tryptophan. The good news is that this amino acid can be obtained through various foods and dietary supplements. Serotonin is a true "happiness booster" and can have a positive effect on mood and well-being. It also has a calming effect and can reduce the perception of stress! But that's not all, as it can also improve memory and promote restful sleep. However, if you have too little of this "happiness hormone" in your body, it can lead to low mood, anxiety, and aggression.
Ultimately, if your serotonin levels are normal, you'll feel good and comfortable!
You can learn more about serotonin and the gut in episode 59 of [series name]. Podcast by Matcha Mornings, at which our co-founder Dr. Adrian Weingart was a guest.
