Attention - now it gets philosophical: Aren't we all actually looking for happiness and joy? All our lives we only want one thing, and that is to be happy. Whether we ever reach the state of complete happiness is of course very questionable and depends on the most diverse factors in life. Unfortunately, most of it is not in our hands. Well, but somehow we can influence our mood and our satisfaction. As the saying goes, "Everyone is the architect of their own happiness." There is a substance in the human body that is responsible for joy and that we can very well influence. May we introduce - the happiness hormone serotonin.
Serotonin brings us into balance
What exactly is this little "lucky charm" in our body and where does it work? Serotonin is both a hormone and a neurotransmitter that regulates numerous bodily processes. The best known effect of serotonin is in the brain, because serotonin acts as a neurotransmitter in the human control center. It therefore acts like a messenger that travels through our nervous system and passes information from one nerve cell to the next. To a certain extent, serotonin actually ensures that all information processes in the brain - and there are quite a few - run correctly. If there is too little of the hormone in the body, these very information processes can become unbalanced, thereby affecting the entire organism and affecting 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 in our gastrointestinal tract.
The happiness hormone
The serotonin level plays an important role in one's well-being and influences both physical and mental mood. Serotonin is also known as the "feel-good hormone" and not only has a mood-enhancing effect, but can also reduce the body's stress response. Serotonin is a real all-rounder when it comes to mood, as it can also have a relaxing, anti-depressant, sleep-inducing, pain-relieving and motivational effect.
Most of the serotonin is produced in the so-called enterochrome-affine cells in the intestine. These cells are located in the epithelial tissue of the digestive tract, i.e. in the layer that lines the inside of the small intestine. The happiness hormone does not appear out of nowhere - it is formed from the amino acid tryptophan. Special 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-hydroxy-tryptamine. The finished serotonin is then stored in small storage chambers, the vesicles, and released from there when needed. Once the happiness hormone has been released, it is taken up again via a 5-HT transporter and partly fed to the storage vesicles or partly broken down. This happens with the help of various enzymes, such as monoamine oxidase A (MAO-A). The end product of serotonin degradation is the so-called 5-hydroxyindoleacetic acid, which is then excreted in the urine.
The happiness hormone works, like most other neurotransmitters in the body, by binding to certain receptors. In fact, there are more than 14 different receptors that serotonin can bind to. They are also called 5-HT receptors.
The Role of the Intestine
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 intestinal bacteria are also capable of synthesizing the neurotransmitter GABA (GABA receptors play an important role during the development of neuronal structures in the brain) and the serotonin precursor L-tryptophan, sufficient L-tryptophan and GABA synthesis may not be possible if the intestine is not colonized by good bacteria. However, if there are enough "good" bacteria (in this context, this means good, tryptophan-producing bacteria), more L-tryptophan and thus more serotonin can be produced. This results in positive effects, such as better general well-being.
The effect of serotonin
As already explained, serotonin can dock onto different receptors on the surface of different cells. Each serotonin receptor triggers a different reaction in the organism. Serotonin therefore controls many different processes in the body. If you look at the effect of the happiness hormone on the central nervous system, the messenger substance influences, for example, body temperature, appetite, various emotions and the central reward system. But that's not all. Serotonin influences your mood and drive, your state of consciousness and sleep-wake rhythm, as well as the body's assessment of pain.
Since the happiness hormone is not only found in the brain, serotonin also influences other areas of our body. For example, it can change the width of the blood vessels, the bronchi and the intestines. The neurotransmitter also stimulates the blood platelets (thrombocytes) and thus plays an important role in blood clotting.
boost serotonin levels
Serotonin makes you feel good - which raises the question of how you can influence the production of the lucky charm. The messenger substance is produced in the body itself and there are a number of ways to ensure that serotonin is released. Whether amino acids, minerals or vitamins, there are numerous ways to positively influence serotonin levels in a natural way. Since around 80% of serotonin is produced in the intestines , it is logically important that the intestines are healthy in order to be able to produce the hormone. That is why there are many nutrition-conscious people who turn to pre- and probiotics - also called synbiotics - to ensure that the intestinal microbiome is intact. Fermented foods such as kimchi or sauerkraut also contain probiotics and are therefore very healthy for the intestines. In addition, various vitamins and minerals can influence the production of serotonin. This is because they are additional components that the body needs to synthesize the hormone. They are also partly involved in the formation of serotonin. Since serotonin is formed from certain amino acids, these should be supplied in sufficient quantities through a good diet. This includes in particular the amino acid tryptophan, which is contained in foods such as nuts or fish. The amino acid tryptophan is first converted in the body into intermediate 5-HTP and later in the brain into serotonin.
Measuring serotonin levels
As you have just learned, the happiness hormone has a hand in certain areas of the body. Therefore, a serotonin deficiency can have a negative effect on the entire organism and lead to unpleasant symptoms. It is therefore certainly advisable to get to the bottom of this.
Are you often sad for no reason? Do you have depressive moods, anxiety disorders or lack motivation? Then it might be time to measure your serotonin levels. Don't worry, it's really easy and super straightforward. These days, you can even do the test at home. All you have to do is order a test kit, provide a urine sample and then send it to a lab. You should have your results a few days later. At the very latest, then it will become clear whether your current mood is related to a serotonin deficiency. If not, you should definitely get further medical help.
Of course, you can also seek advice from your GP on this topic from the start if you feel more comfortable doing so. Most of the time, your GP will check your serotonin level using 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 areas, as it can affect the entire body. A deficiency of this happiness hormone can, for example, result in headaches or muscle pain, a reduced feeling of satiety, difficulty concentrating or sleep disorders. Other symptoms include irritable bowel syndrome , high blood pressure and various cardiovascular diseases.
Summary Serotonin
Serotonin acts as a hormone and neurotransmitter in the human body. It is formed from the amino acid L-tryptophan. The good news is that this amino acid can be obtained through various foods and nutritional supplements. Serotonin is a real "lucky charm" and can have a positive effect on mood and well-being. It also has a calming effect and can reduce feelings of stress! But that's not all, because it can increase memory performance and promote good sleep. If you don't have enough of the happiness hormone in your body, however, this can lead to bad moods, anxiety and aggression.
Ultimately, if your serotonin levels are OK, you are fine and feel good!
You can find out more about serotonin and the gut in episode 59 of the Matcha Mornings podcast , where our co-founder Dr. Adrian Weingart was a guest.
