Serotonin Deficiency Causes, Signs and Natural Cures

The chemistry of the brain is incredibly complex. Our neurons rely on adequate supplies of key neurotransmitters to send messages and perform basic tasks.

When we experience a deficiency in one of these key brain chemicals, it can throw off our ability to think, process information and relate to the external world.

One neurotransmitter that is important for regulating mood, stress, appetite and sleep is Serotonin. If we do not get sufficient intake of dietary precursor sources, symptoms of Serotonin deficiency can include depression, anxiety and other mood disorders.

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Serotonin Deficiency

Known as the “feel good” neurotransmitter, Serotonin is found in the brain, where it is thought to interact indirectly or directly with greater than 40 million brain cells. Serotonin is also present in the digestive tract and in the bloodstream where it communicates messages and acts on our tissue.

Because Serotonin levels impact so many brain activities, a deficiency can have far reaching effects on nearly all body functions including pain reception, cardiovascular and muscle function, constriction of blood vessels, memory, and sleep.

Research studies indicate a functional lack of Serotonin at certain brain receptor sites is one major element in migraine headaches.

Signs of a Serotonin Deficiency

The most common problems believed to be caused by a Serotonin deficiency are chronic pain conditions such as migraine headaches and fibromyalgia.

Medical research indicates that low levels of this neurotransmitter causes the blood vessels in the brain to dilate while at the same time significantly lowering the pain threshold. This can result in the severe, persistent pain known as a migraine.

Evidence also exists for a link between Serotonin deficiency and Sudden Infant Death Syndrome, Alzheimer’s disease, and ADHD.

Persons that are deficient may experience a diverse assortment of symptoms varying from vague feelings of discontent or sadness to serious emotional disorders including:

• Depression
• Agitation and restlessness
• Feelings of guilt or unworthiness
• Lack of Impulse Control
• Obsessive Compulsive Disorder
• Fatigue
• Negative thoughts
• Generalized anxiety
• Insomnia or sleep disturbances
• Loss of appetite
• Confusion or loss of focus
• Memory loss
• Apathy
• Muscle pain
• Low self-esteem

Low Serotonin levels may contribute to anorexia, bulimia, alcoholism, drug addiction, compulsive behavior, anger control issues, poor impulse control, panic attacks, agoraphobia syndrome and a loss of pleasure or interest in family, friends or daily activities. If life has “lost its luster”, a lack of Serotonin may be a contributing factor.

Although depression and anxiety can have many different causes – including a genetic predisposition, poor nutrition, or lifestyle – one thing that most people experiencing these symptoms have in common is a Serotonin deficiency. Whether the low levels of Serotonin are the cause of or a result of these conditions has not been definitively determined, but there does appear to be a connection in some cases.

What Causes Serotonin Deficiency?

Serotonin can become depleted by inadequacies in the diet. In order to make this brain chemical, we need to consume the amino acid L-Tryptophan. This natural precursor to Serotonin is referred to as an “essential” compound in the diet because we cannot make it on our own.

We can only derive it by eating foods that contain it, such as meats, nuts, dairy products, and certain vegetables. Not eating a healthy and balanced diet is a major cause of deficiency.

Diets high in caffeine from coffee, tea, sports drinks and sodas can exacerbate the problem. Caffeine has a tendency to offset adenosine, which causes a dramatic domino effect in the central nervous system. In response to caffeine ingestion, our bodies release Serotonin and Noradrenaline, increasing concentrations in the brainstem.

This response can lead to neurons becoming desensitized to Serotonin as well as lowering the body’s level of Dopamine. If adequate intake of Serotonin precursors does not occur, it can result in levels of this neurotransmitter being depleted.

Protein provides the amino acids that are precursors to neurotransmitters. When we fail to consume adequate protein, there may not be enough of the raw materials available to make neurotransmitters.

As an example, breast milk contains high amounts of Tryptophan which is a crucial building block of Serotonin. However, most infant formula contains none. It has been hypothesized that infants raised on formula alone may be predisposed to Serotonin deficiency as adults.

A poor diet may also lack essential vitamins and minerals that are cofactors in the synthesis of this neurotransmitter. Calcium, magnesium, B vitamins and vitamin D are required for Serotonin production.

Serotonin production is also light dependent. Serotonin deficiency may be most pronounced during the dark months of winter. This is where issues such as Seasonal Affective Disorder (SAD) come into the picture. Not only is Serotonin production stimulated by light, vitamin D is required to make it, which we also get from sunlight.

How to Cure a Serotonin Deficiency

If you think you may be experiencing symptoms of low Serotonin levels, what can you do?

To begin with, adopt a balanced diet with adequate amounts of essential nutrients and plenty of protein. The lack of protein is one of the reasons that vegans frequently present symptoms of Serotonin deficiency.

Another option is to use some form of light therapy. Research studies have shown that persons with SAD respond to light therapy and that it can have a positive effect on mood and behavior at a chemical level.

For this reason, many individuals with symptoms of depression and anxiety are advised to sit in front of a light box for several minutes daily. Furthermore, these studies indicate that light exposure produces the same effect on mood and anxiety as some antidepressants. To brighten your outlook, go outdoors and soak up some sunshine.

Another helpful tactic is to get some exercise. Regular exercise works much like insulin in that it extracts all the amino acids from the bloodstream and sends them to the muscles, with the exception of Tryptophan. The Tryptophan is then free to cross the blood-brain barrier unimpeded by other amino acids where it can be taken up by the pineal gland to make Serotonin.

This is the reason that a brisk walk in the sunshine may boost Serotonin levels and improve the mood.

Supplements to Boost Serotonin Levels

If the above lifestyle changes do not have the desired effect, using a supplement to increase Serotonin production may be effective. Consider using a supplement with either L-Tryptophan or 5-HTP, which is an intermediary in the synthesis of Serotonin.

The amino acid L-Tryptophan can be found in dietary supplements that are designed to improve mood and reduce stress. This may be more effective than eating foods that are high in this amino since more of the Tryptophan content will be able to cross the blood-brain barrier if taken on its own and not with the other amino acids in protein rich foods.

In some countries, Tryptophan is labelled as a drug and is only available by prescription. In the United States though, non-prescription over-the-counter Tryptophan supplements are available online or in larger health food stores.

5-HTP (5-Hydroxytryptophan) is another Serotonin-boosting supplement. When Tryptophan either from food or supplements is ingested, it travels to the liver and is broken down into 5-HTP and other metabolites including Vitamin B3 (niacin). The 5-HTP travels through the bloodstream, crosses the blood-brain barrier, enters the brain, and is converted into Serotonin.

5-HTP supplements are made from extracts of a natural herbaceous plant (Griffonia simplicifolia). The seeds of the Griffonia simplicifolia contain up to 20% 5-HTP by weight.

Unlike L-Tryptophan, the brain’s uptake of 5-HTP is not affected by other amino acids. This means that it works faster than L-Tryptophan supplements to increase Serotonin levels and more of the active compound is able to reach your brain. Many users have said they prefer to take 5-HTP over Tryptophan, as it can work more quickly, and cause fewer side effects.

If you have improved your diet and added exercise and more sunlight to your life and still present symptoms of Serotonin deficiency, talk to your healthcare provider to determine if supplements of Tryptophan or 5-HTP may be useful. Your doctor will be able to determine the appropriate dosage and type of Serotonin supplementation that is right for you.

Be sure to tell your doctor about any medications or other supplements you may be taking to avoid any adverse drug interaction.

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