When do you produce serotonin

Studies have shown that serotonin levels may influence bone density the strength of your bones. Research suggests that high circulating levels of serotonin in the gut might be associated with lower bone density and conditions like osteoporosis. Research suggests that SSRI medications are associated with decreased bone mineral density. Low bone density puts you at a greater risk for fractures. If you are concerned about how taking an antidepressant could affect your bone density, do not stop taking your medication.

Start by talking to your doctor about other risk factors, such as having a family history of osteoporosis or smoking. In addition to altering your mood, serotonin can also influence the frequency and intensity of the sexual feelings you have. Certain antidepressants that increase serotonin levels can have an effect on libido , as elevated serotonin levels have been associated with a decrease in sexual desire.

Serotonin's influence on libido is also somewhat related to the neurotransmitter's relationship to another chemical in the brain: dopamine. For example, a study of women with hypoactive sexual desire disorder HSDD indicated that symptoms of the condition were associated with increased serotonin activity and reduced dopamine activity.

Depression and other mood disorders that are linked to serotonin are multifactorial, meaning there is more than one reason they occur. Having low serotonin levels is not, on its own, enough to cause depression.

Low levels can, however, contribute to mood, sleep, digestive, and other issues. There's no single cause of low serotonin levels, but it typically occurs for one of two reasons: not having enough serotonin or inefficient use of the serotonin you have. In the first scenario, you have low levels of serotonin because your body is not producing enough to maintain normal levels. Your body might not be able to produce enough serotonin because of other factors, such as nutritional and vitamin deficiencies.

For example, low levels of vitamin B6 and vitamin D have both been linked to decreased levels of serotonin. Tryptophan, an essential amino acid involved in serotonin production, can only be obtained through diet. The other reason you might have low serotonin is that while your body is making serotonin, it is not using it effectively.

This can happen if you don't have enough serotonin receptors in your brain, or if the ones you have don't work well for example, they absorb and break down serotonin too quickly. Depression is known to be associated with chemical imbalances in the brain. While serotonin's role in depression is more complex than an imbalance, it is believed to play a key role.

Increasing how much serotonin is in the brain appears to improve communication between brain cells, which in turn lifts mood and reduces symptoms of depression. This is why prescription antidepressant medications are used to treat clinical depression and other mood disorders. There are also natural ways to increase serotonin levels.

Everything from the food you eat to how much sunlight you get can affect how much serotonin your body has, as well as how effectively it can use it. SSRIs are the most commonly prescribed antidepressants worldwide. These drugs are used to reduce the symptoms of moderate to severe depression by increasing the amount of serotonin in the brain.

When brain cells send signals to one another, they release neurotransmitters, including serotonin. Before they can send the next signal, the cells must reabsorb and recycle the neurotransmitters they released.

This process is called reuptake. Examples of SSRIs that are commonly prescribed to treat depression and other mood disorders include:. Drugs in this class are not solely classified as SSRIs, but rather, as serotonergic antidepressants. Trintellix vortioxetine is a similar drug. Another group of serotonin-based medications for treating depression is known as serotonin-norepinephrine reuptake inhibitors SNRIs. These drugs work similarly to SSRIs in that they block the reuptake of serotonin, but they also work on norepinephrine , another neurotransmitter that affects mood.

Two older classes of antidepressants also affect serotonin levels: tricyclic antidepressants TCAs and monoamine oxidase inhibitors MAOIs. TCAs appear to block the reabsorption of serotonin and norepinephrine, which effectively increases the amounts available in the brain. Examples of TCAs include:. MAOIs, on the other hand, block the effects of the monoamine oxidase enzyme, which breaks down serotonin, epinephrine, and dopamine.

Preventing these neurotransmitters from being broken down effectively increases the amounts available in the brain. Examples of MAOIs include:. Many foods naturally contain serotonin, but your body also needs other nutrients, such as tryptophan, vitamin B6, vitamin D, and omega-3 fatty acids, to produce the neurotransmitter.

Foods that are good sources of these key nutrients include:. Eating a high-fiber diet that is rich in fruits and vegetables will help keep your gut bacteria healthy. Regular physical activity especially aerobic exercise has been proven to boost serotonin levels. However, the benefits of regular exercise go beyond your brain. A workout can help people manage depression and other mood disorders by also promoting cardiovascular health, improving strength and endurance, and helping to maintain a healthy weight.

The Department of Health and Human Services recommends that adults get at least minutes of moderate-intensity cardio exercise each week plus strength training two days per week. Talk to your doctor before starting an exercise routine.

Be sure to pick activities that you enjoy, as you'll be more apt to stick with it, and consistency is key to getting all the benefits. Your levels of serotonin might get low if you don't get out in the sun regularly. Not getting enough exposure to sunlight is one theory behind why people experience depression during the short, dark days of fall and winter a mood disorder called seasonal affective disorder. Try to spend 10 to 15 minutes outside in the sun each day.

This can lead to serotonin depletion and a low mood, confusion, and other symptoms that last several days. Animal studies have suggested that these drugs may damage the nerves that contain serotonin, with possible long-lasting adverse effects.

Learn more about serotonin deficiency here. Some natural remedies may help boost serotonin levels in the body. These include:. There is not enough evidence to confirm that these methods can boost serotonin levels, but, in moderation, they are unlikely to be harmful. Learn more about how to boost serotonin levels here.

Tryptophan is an amino acid that occurs in some foods. Some research has linked higher intake of dietary tryptophan to more positive mood scores, possibly because tryptophan bolsters serotonin levels.

The body uses tryptophan to create serotonin. Eating foods that contain tryptophan may help support this process, but it does not mean that the body will necessarily absorb and use it. In addition, the amount of tryptophan in foods may be too low to make a difference. This does not happen. In one study, a number of older people improved their scores on cognitive tests after taking tryptophan supplements for 12 weeks. People should speak to a doctor before using any supplements, in case there is a risk of adverse effects.

Supplements are available online. Learn more about foods that may help boost serotonin levels here. There is a growing interest among scientists in the idea that gut microbiota might influence the nervous system — including behavior, mood, and thinking — through a link known as the gut-brain axis.

If so, serotonin could provide the crucial link. This suggests that diet and the gut microbiota could play a role in preventing and treating conditions such as anxiety and depression.

Serotonin, or the happy chemical, appears to play a role in various physical and psychological functions. SSRIs are drugs that affect serotonin levels. They can help manage the symptoms of depression, although experts are still unsure exactly how it works.

Anyone considering taking a drug or supplement that affects serotonin levels should consult their doctor first to ensure it is safe for them to use. Read the article in Spanish. It helps control your bowel movements and function. Mood: Serotonin in the brain is thought to regulate anxiety, happiness, and mood. Low levels of the chemical have been associated with depression, and increased serotonin levels brought on by medication are thought to decrease arousal. Nausea: Serotonin is part of the reason why you become nauseated.

Production of serotonin rises to push out noxious or upsetting food more quickly in diarrhea. The chemical also increases in the blood, which stimulates the part of the brain that controls nausea.

Sleep: This chemical is responsible for stimulating the parts of the brain that control sleep and waking. Whether you sleep or wake depends on what area is stimulated and which serotonin receptor is used.

Blood clotting: Blood platelets release serotonin to help heal wounds. The serotonin causes tiny arteries to narrow, helping form blood clots. Bone health: Serotonin plays a role in bone health. Significantly high levels of serotonin in the bones can lead to osteoporosis , which makes the bones weaker.

Sexual function: Low levels of serotonin are associated with increased libido, while increased serotonin levels are associated with reduced libido. IBS and serotonin: The brain-stomach link ». A study found that people with depression often have low levels of serotonin.

Serotonin deficiency has also been linked to anxiety and insomnia. Minor disagreements about the role serotonin plays in mental health have occurred. Some researchers in older studies have questioned whether an increase or decrease in serotonin can affect depression. Newer research claims it does. For example, a animal study examined mice lacking serotonin autoreceptors that inhibited serotonin secretion.

Without these autoreceptors, the mice had higher levels of serotonin available in their brains. This is due to a decrease in cortisol , which is known as your "fight-or-flight response," or built-in alarm hormone, which lets you know when you're in danger.

In other words, it keeps you on high alert and with a rapid heart rate. Massages are able to decrease cortisol and increase serotonin, making you calmer and thus helping to regulate your mood. Certain supplements can quickly boost serotonin levels by increasing tryptophan, the amino acid that you can get from the foods listed above.

It's always important to check in with a doctor before taking any supplements, especially if you also take prescription medication. Winsberg says you should not take these supplements if you're already on antidepressants like SSRIs, or selective serotonin reuptake inhibitors.

Overall, there are many ways to increase serotonin levels naturally. From food and light to massages and supplements, a happier mood may be just one simple step away.

However, you should begin consulting a doctor when depressive symptoms become moderate or severe. World globe An icon of the world globe, indicating different international options. Get the Insider App. Click here to learn more.