Understanding Serotonin: What is It? How Does it Affect Depression? How Can I Get More of It?
Understanding Serotonin: What is Serotonin?
Serotonin, also known as 5-hydroxytryptamine or 5-HT, is a hormone used as both a neurotransmitter by the central nervous system and a vasoconstrictor by the vascular system. Serotonin is synthesized by the brain from the amino acid L-tryptophan and is then stored in various areas of the body, including the intestinal wall, blood platelets, pineal gland and brain.
The primary function of serotonin is that of neurotransmitter, allowing chemical messages to be sent from one area of the brain to another. The brain releases serotonin from the raphe nucleus, a cluster of neurons in the brain stem, into a neurochemical network that reaches almost every part of the central nervous system.
Due to its extended reach, serotonin has a direct or indirect effect on a large number of psychological and physiological functions, including mood, appetite, sleep, memory, learning, temperature control, sexual behavior, social behavior, and the workings of the digestive system, cardiovascular system, endocrine system, and muscles.
Understanding Serotonin: The Link Between Serotonin and Depression
The link between serotonin and depression is not fully understood at this time. Many researchers believe low levels of serotonin cause depression. Some researchers believe other chemical imbalances or brain abnormalities cause depression and that leads to low serotonin levels. Yet another group of researchers believe the link is somewhere in between those two theories.
Despite the debate on the exact cause, researchers do agree that low serotonin is somehow connected to such psychological problems as depression, anxiety, seasonal affective disorder, and obsessive-compulsive disorder. They further agree that increasing serotonin levels in the body can help relieve the symptoms of these conditions.
Understanding Serotonin: Natural Ways to Increase Serotonin
The body naturally increases production of serotonin when exposed to bright light. Spending time outdoors during daylight hours, even on cold winter days, can help relieve both seasonal and non-seasonal forms of depression. Light therapy, which uses very bright lights that mimic natural sunlight, is an alternative option for areas where sunlight is scarce.
Exercise is another way to naturally increase serotonin levels and has been shown to be effective in treating depression. Exercise increases the firing rate of serotonin neurons and elevates the blood level of tryptophan, both of which lead to higher levels of serotonin in the brain. Forty minutes of regular exercise can be enough to improve the mood and relieve symptoms of depression.
Diet can also play a role in increasing serotonin levels. Unfortunately, there are no foods that directly increase serotonin. Eating foods high in tryptophan does not work, either, as not enough of the amino acid enters the brain for conversion into serotonin. So what does work? Carbohydrates. Carbohydrates trigger a release of insulin, which keeps tryptophan levels high enough to enter the brain and be converted into serotonin. Adding foods that are high in B6 to your diet is also beneficial, as the vitamin accelerates the rate at which tryptophan is converted to serotonin. Foods high in B6 include spinach, bell peppers, bananas, garlic, and tuna.
Understanding Serotonin: Medications that Affect Serotonin
Sometimes depression or other forms of illness require more help than what can be provided through natural treatments. In these cases, medications called selective serotonin reuptake inhibitors (SSRIs) are used to chemically alter the way the body processes serotonin.
During normal brain chemical activity, neurotransmissions are passed between nerve endings through a small gap called the synapses. The neurotransmitters cross this gap and are received on the other side by receptors. After the receptors send the signal, they release the neurotransmitters to transporter nerve cells for pick up and recycling. This last part of the process is called reuptake.
SSRIs delay the reuptake process when the body is sending serotonin through the system. This keeps the serotonin in the synapses longer, allowing it to be received again and again by the receptors. The increase in serotonin signals has the effect of reducing the symptoms of depression, pain and other physical problems.
Common SSRIs prescribed for depression include Prozac, Zoloft, Paxil, Lexapro, and Celexa.
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Sources:
Serendip - Bryn Mawr College
Serotonin and Its Uses
WebMD
Serotonin: 9 Questions and Answers
University of Texas MD Anderson Cancer Center
Glossary of Cancer Terms - Serotonin
Psychiatric News
Depression-Serotonin Link: Many Mysteries Remain
Journal of Psychiatry & Neuroscience
How to increase serotonin in the human brain without drugs
Published by Amanda C. Strosahl
Born and raised on the banks of the Mississippi river, Amanda moved to the Greater Indianapolis area in 1994, where she worked alongside her husband in the newspaper industry until 2008. She now works as a f... View profile
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