Serotonin in the Brain – Functions, Sources and How to Increase Levels

What is Serotonin’s role in the brain and how does it work?

Serotonin (5-HT or 5-Hydroxytryptamine) is a neurotransmitter that affects mood, and also plays a role in sleep regulation, pain perception, hunger, mood states, sexual behaviors, and aggression.

A decrease of Serotonin can lead to depression, while an increase can make us feel more relaxed and happy. However, if there is too much Serotonin, it can also cause euphoria, agitation, and anxiety.

As a neurotransmitter, Serotonin functions in the brain and central nervous system as a chemical messenger, sending signals from one neuron to the receptors of another neuron. These signals or messages either excite more activity within our network of brain cells, or they inhibit activity.

Most of the neurotransmitters we are familiar with – like Dopamine, Noradrenaline, Acetylcholine, and Glutamate – are excitatory, meaning they make it more likely for other neurons in the brain to fire.

In the brain, Serotonin and the neurochemical GABA are inhibitory, making it less likely for neurons to fire. These two transmitters work to regulate our mental activity so we do not become too stimulated or excited.

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Serotonin in the Brain

Our brains are highly complex, containing a network of billions of neurons.

Different neurons are responsible for carrying out different functions, depending on their location in the brain and any systems they may project onto.

Neurons communicate with each other at synapses, where the neurotransmitters held by one neuron can be released to activate receptors on another neuron.

Chemical imbalances in the central nervous system can cause clinical depression. Certain neurotransmitters found in the brain are believed to be closely related to altered mood states. Two of these include Serotonin (5-HT) as well as Norepinephrine.

As mentioned, Serotonin is one of the most important regulators in the body regarding optimal sleep cycles, appetite, and libido. Dysfunctions in the production of Serotonin in the brain can often lead to a sense of poor impulse control, a lowered sex drive, a decreased appetite, as well as irritability.

A number of studies have linked low levels of this neurotransmitter to impulsive aggression and impulsive behaviors/decision-making processes.

Serotonin, along with Norepinephrine, is closely associated with pain perception. Some scientific studies have shown that nearly half of people diagnosed with major depression disorders are also diagnosed with a minimum of one chronic pain condition.

In addition, chronic stress can lead to a decrease in production or synthesis of Serotonin in the brain. The more stressed we are, the harder the body attempts to stabilize erratic sleep cycles, mood, and temperament, which can quickly deplete Serotonin levels.

How to Correct Low Serotonin

Only 10% of Serotonin in your body is manufactured in the brain. The other 90% is created in the gastrointestinal tract, where it is involved in digestion and blood coagulation.

But the symptoms of low Serotonin levels are more noticeable with regards to mental functions and activity within the central nervous system. That is why raising levels of this neurotransmitter within the brain is the focus of many mood-enhancing supplements.

Our brains are surrounded by a filtration system that we refer to as the blood-brain barrier. This system is intended to protect delicate neural tissue from diseases and bacteria that might exist in the rest of the body. It also prevents certain types of compounds in our blood from reaching neurons.

For example, many of our neurotransmitters cannot cross the blood-brain barrier if they exist within our blood stream. The same is true for Serotonin.

What this means is that in order to increase levels of Serotonin within the cerebral cortex, we cannot simply take a pill made of pure Serotonin. Instead, we need to supply our brains with bioavailable precursors that can promote the manufacturing of this chemical within the pineal gland.

Serotonin Boosting Foods and Supplements

Since we cannot take pure Serotonin supplements to increase levels in the brain, we need to increase the level of natural precursors through the diet and/or Serotonin-boosting supplements and drugs.

L-Tryptophan is an amino acid that is found in many high protein foods including red meat, poultry, eggs, some dairy products, fatty fish, and tofu. Tryptophan is broken down in the liver into 5-Hydroxytryptophan (5-HTP) and other metabolites including niacin (Vitamin B3).

The 5-HTP travels through the bloodstream to the brain, crosses the blood-brain barrier, and enters the brain tissue. In the brain, the 5-HTP is converted into Serotonin.

In some cases, the diet may be deficient in plentiful sources of Tryptophan, and some people naturally inefficiently utilize the Tryptophan they do eat. In these cases, simply eating more Tryptophan-rich foods may not be enough to increase Serotonin production, and supplementation may be useful to raise levels of Serotonin.

5-HTP is classified as an amino acid and is the most direct precursor of Serotonin. Natural 5-HTP supplements are one of the sources that can be used to raise levels in the brain. 5-HTP supplements are sourced from the seeds of the Griffonia simplicifolia plant, which has been used in its native Africa for centuries as a medicinal plant.

5-HTP supplements have been used by some individuals for mild to moderate depression and anxiety, as well as pain associated with fibromyalgia. 5-HTP has been shown to have other benefits as well, including positive effects on insomnia, obesity, and anxiety.

What is a Safe Dosage of 5-HTP?

Proper personal dosing depends on many different factors including age, physiology, and the purpose for taking a supplement. It is always recommended to talk to your doctor about appropriate dosing based on your own situation.

When taking 5-HTP to increase Serotonin in the brain, the recommended dosage is 150 to 300 mg a day. Many users have reported that this dosage range can be effective for general mood enhancement.

Some experts suggest taking 5-HTP in 50 mg dosages, and gradually increasing to between 200 mg and 300 mg a day. This dose should be divided into increments that are taken with meals. This strategy may help to avoid nausea caused by taking too much at one time.

Too Much Serotonin in the Brain

Although Serotonin is necessary for balancing our moods and making us feel a sense of well-being, too much can cause side effects. Excessive levels can lead to a condition called Serotonin Syndrome, a potentially life-threatening condition caused by extreme hyperactivity between nerve cells and transmitters.

Avoid use of 5-HTP supplements if you are already taking prescribed antidepressants to prevent the risk of interactions. The same is true if you are taking painkillers, cardiac medications, cough medicines, or any treatments for Parkinson’s disease.

When taken as directed, supplements like 5-HTP can be very effective in increasing Serotonin levels in the brain. This can help to make our moods more positive and to improve our ability to handle stress. If you are dealing with depression, talk to your doctor about treatment options before considering the use of supplements.

Once you understand the role of Serotonin in the brain, it is possible to put this neurotransmitter to work in improving your mental state.

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