Serotonin is a neurotransmitter that acts on the brain, establishing communication between nerve cells, and can also be found in the digestive system and blood platelets. This hormone is produced through an amino acid called tryptophan, which is obtained through food.
Serotonin is a hormone that regulates mood, sleep, appetite, heart rate, body temperature, sensitivity and intellectual functions, so when it is in a low concentration, it can cause bad moods, difficulty sleeping, anxiety or even depression.
One way to increase the concentration of serotonin in the bloodstream is by consuming tryptophan-rich foods, exercising regularly and in more severe cases taking medicines.
What is serotonin used for?
Serotonin is very important for various functions of the body, so it is very important that the amounts of this hormone are in balance.
1. Acts on bowel movements
Serotonin is found in large amounts in the stomach and intestines, helping to control function and bowel movements.
2. Regulate mood
Serotonin works in the brain regulating anxiety, increasing happiness and improving mood and so low levels of this hormone can cause anxiety and lead to depression.
3. Regulates nausea
The production of serotonin increases to help eliminate toxic substances in the intestine, for example in cases of diarrhea, and this increase also stimulates a region of the brain that controls nausea.
4. Regulate sleep
Serotonin also stimulates regions in the brain that control sleep and arousal.
5. Blood Coagulation
Blood platelets release serotonin to help heal wounds. Serotonin leads to vasoconstriction, thus facilitating blood clotting.
6. Bone health
Serotonin plays a role in bone health. Significantly high levels of serotonin in bones can lead to osteoporosis, which makes bones weaker.
7. Sexual function
Low levels of serotonin are associated with an increase in sexual appetite while high levels of this hormone are associated with a reduction in sexual appetite.
Signs that serotonin is low
The low concentration of serotonin in the body can lead to the appearance of:
- Bad mood in the morning;
- Drowsiness during the day;
- Inhibition of sexual desire;
- Willingness to eat sweets;
- Eat at all times;
- Difficulty in learning;
- Memory and concentration disorders;
- Irritability.
In addition, the person may still feel tired and run out of patience easily, which may indicate that the body needs more serotonin in the bloodstream.
Foods to increase serotonin
Watch this fun video about the foods you should consume to improve your mood:
Some foods rich in tryptophan, which serve to increase the production of serotonin in the body, are:
- Black chocolate;
- Red wine;
- Banana;
- Pineapple;
- Tomato;
- Lean meats;
- Milk and its derivatives;
- Whole grains;
- Chestnut of Pará.
Foods like these should be consumed daily, in small portions, several times a day. A good example of this is to take a banana vitamin with chestnut from Pará for breakfast, eat a grilled chicken breast with tomato salad at lunch, and take 1 glass of red wine after dinner.
See more examples of foods that help increase serotonin and also see how to consume these foods. In addition, food supplements with tryptophan in the composition,
Selective serotonin reuptake inhibitor drugs
In more severe cases, such as depression or excessive anxiety for example, it may be necessary to take medications that are prescribed by the doctor. The most commonly used drugs are selective serotonin reuptake inhibitors such as escitalopram, sertraline or fluoxetine, for example, which work by inhibiting the reuptake of this hormone in the brain.
