The Best Serotonin Precursors to Help you Enjoy Life

Serotonin precursors are substances in our diet or derived from nutritional supplements that are involved in the manufacturing of Serotonin.

By raising our intake of precursors, it is possible to effectively raise Serotonin levels.

This may have positive implications for individuals with Serotonin deficiency and low-Serotonin disorders including depression, anxiety, insomnia, seasonal affective disorder (SAD), obesity and more.

What are the best precursors to raise levels of this “happy hormone”? What other strategies can be implemented to support the production of Serotonin and how can you combat deficiency?

These are some of the most common questions asked by persons consulting their healthcare provider when experiencing low moods and anxious thoughts. This article will help to answer these and other questions about Serotonin precursors that interested people may have.

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Serotonin’s Impact on Mood

Because of the publication of multiple research studies that confirm that Serotonin is responsible for mood and behavior and plays a significant role in sleep patterns and weight management, it is a theme that has everyone talking.

When our Serotonin levels are high we have lots of energy and feel positive and satisfied with life. This helps facilitate upbeat moods and better focus, organization, productivity, sociability, and creativity.

Symptoms of low levels of Serotonin include anxiety, fear, depression, insomnia, lack of impulse control, compulsive behavior, mood swings, agitation, restlessness, fatigue, and weight gain.

Research studies focusing on this neurotransmitter present strong evidence that low Serotonin factors are implicated in a host of challenging medical conditions including but not limited to:

• Parkinson’s disease
• Huntington’s disease
• Alzheimer’s disease
• Depression
• Anxiety
• Insomnia
• Strokes
• Cancer
• Cardiovascular problems
• Lack of bladder and bowel control
• Menstrual problems
• Erectile dysfunction
• Infertility
• Problems with balance, coordination, and dexterity

Dangers of Not Enough Serotonin

Because Serotonin directly affects our mood and emotional well-being, a shortage of precursors may be responsible for irrational behavior such as excessive hand washing, irritability, memory loss, anger control issues, violence, hallucinations, apathy, and suicidal thoughts or actions. Severe symptoms can cause great distress and can be life-threatening.

If you feel that you or someone you love is exhibiting any or a combination of these signs, it is important that the symptoms be evaluated by a medical professional and a treatment program implemented.

We all want to feel happy, upbeat and content with our lives. Eating well and maintaining a healthy weight is also important for getting the most from our lives.

Ensuring we maintain adequate Serotonin levels may be one of the best tools in our arsenal in pursuit of optimum good health. How can getting the right intake of Serotonin precursors help?

Serotonin Precursors

Both Tryptophan and 5-HTP (5-Hydroxytryptophan) are naturally occurring precursors of the essential neurotransmitter Serotonin.

Tryptophan is found in many protein-rich foods including red meat, poultry, eggs, milk, yogurt, and tofu. These are nutrient-rich foods and excellent additions to the diet.

Tryptophan from the diet is broken down in the liver by the enzyme Tryptophan hydroxylase into 5-HTP and other metabolites. The 5-HTP travels through the bloodstream to the brain, crosses the blood-brain barrier, and enters the brain tissue. Once in the brain, the 5-HTP is converted into Serotonin. Some Tryptophan can also go directly to the brain, where the conversion to 5-HTP and then Serotonin occurs.

The supply of Tryptophan that’s available for conversion to 5-HTP is dependent on a wide range of factors including diet and the competition that occurs between Tryptophan and other essential amino acids for transport across the blood-brain barrier.

In actuality, very little Tryptophan from dietary sources is available to be converted into Serotonin. According to some estimates, less than 7% of the Tryptophan we consume from dietary sources can be used for Serotonin production, and half of that is directed toward production of niacin (Vitamin B3).

The Serotonin precursor 5-HTP is produced in the body from Tryptophan. 5-HTP is an intermediary step in the biochemical process that results in Serotonin being synthesized. This compound is not found in foods to any meaningful degree, so we must consume Tryptophan in order to make it.

However, 5-HTP was found to occur naturally in the seeds of a woody perennial medicinal plant (Griffonia simplicifolia). Extracts derived from this plant contain between 10-20% 5-HTP. This Serotonin precursor is available at major health food stores and a from online Internet providers.

Talk with your health care professional prior to adding 5-HTP, Tryptophan, or any other dietary supplement to your diet to avoid possible drug interaction and to determine the correct dosage to meet your health challenges.

The body’s conversion of Tryptophan to 5-HTP is catalyzed in a complex vitamin B6 dependent reaction. If the body is lacking in this important vitamin, the reaction doesn’t happen. Serotonin synthesis in the brain demands a plentiful supply of Tryptophan or 5-HTP along with sufficient vitamin B6.

What Causes a Serotonin Deficiency?

Deficiency may be attributable to many different contributing causes. Some people exhibit a genetic predisposition to Serotonin shortage. If a parent or immediate family member has a tendency to have low levels, in all likelihood you may too.

Excessive alcohol consumption, too many cups of coffee or high caffeine drinks like teas, energy and sports drinks can sabotage Serotonin production. A poor diet lacking in vital vitamins and minerals also contributes. Lack of physical activity and lack of exposure to natural sun light are two main reasons many people are low in Serotonin.

Improving Levels Naturally

If you are in a bad mood or have a case of the winter blues, get up off the couch, get outdoors and take a brisk walk. Activity and sunlight are two of the biggest boosters of Serotonin production.

Add more exercise to your day by considering walking to work, playing with your children or walking the dog. Incorporate more vigorous movements into your housework or daily work routine. Do whatever is required to get moving and keep moving.

If adequate sun exposure is a problem, consider a home light box therapy unit to mimic sun exposure. Sunlight is needed by our bodies to manufacture Vitamin D which is involved in the release of Serotonin and other neurotransmitters.

A deficiency in precursors and cofactors like Vitamin D can lead to a lackluster life and a general overall sense of malaise. That is the reason a Serotonin shortage is the biggest contributing factor in Seasonal Affect Disorder (SAD). This is a lingering seasonal depression generated by an absence of light and resulting imbalance in neurochemicals.

Serotonin precursors like Tryptophan and 5-HTP may help to restore this balance to improve mood and enjoyment of life.

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