Serotonin is an important chemical that regulates our mood and behavior. Out-of-range levels impact sleep patterns, cognitive abilities, digestion, and other bodily functions. Scientists are still trying to understand how serotonin works and what causes its fluctuations.

This article explains how serotonin deficiency may impact our health and offers practical ways to optimize levels through medication and natural treatments.

What Is Serotonin Deficiency?

Serotonin is a chemical messenger that regulates various bodily functions, including mood, behavior, memory, sleep, appetite, and digestion.

Serotonin deficiency occurs when your body cannot produce enough serotonin or fails to use it efficiently, which may impact both physical and mental health. This condition affects people differently and is difficult to diagnose because optimal serotonin levels vary from person to person.

Serotonin Deficiency Symptoms

Serotonin deficiency can provoke a range of emotional, cognitive, and physical symptoms. Multiple symptoms can coincide and change depending on serotonin’s fluctuating levels.

Psychological Symptoms

Insufficient serotonin may impact your emotional wellbeing and mental stability, resulting in:

• Memory problems
• Cognitive decline
• Dementia
• Irritability
• Aggression
• Negative thoughts
• Sadness
• Frequent crying spells
• Anxiety
• Depression
• Social withdrawal
• Social anxiety disorder
• Low self-esteem
• Increased sensitiveness
• Reduced libido
• Phobias
• Panic disorder
• Impulsive behavior
• Suicidal behavior
• Obsessive-compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)

Physical Symptoms

Serotonin deficiency can trigger or worsen a wide range of physical problems, such as:

• Disrupted metabolism
• Weakened immunity
• Chronic pain
• Abdominal pain
• Low energy
• Fatigue
• Digestive issues
• Irritable bowel syndrome (IBS)
• Loss of appetite
• Increased appetite
• Binge eating (e.g., carb cravings)
• Disrupted sleep (e.g., insomnia)
• Hot flashes
• Headaches
• Dizziness
• Blood clotting
• Body sugar imbalance
• Impaired cardiac function
• Disrupted liver function
• Obesity
• Diabetes
• Osteoporosis
• Fibromyalgia (FMS)
• Chronic fatigue syndrome (CFS)

New research suggests that low serotonin levels may also contribute to long COVID, while other studies show that serotonin deficiency is associated with Alzheimer’s disease, schizophrenia, and Parkinson’s disease. Scientists are also exploring how low serotonin levels may impact the growth of tumors in lung cancer, melanoma, and colorectal cancer.

Serotonin Deficiency Causes

The likely causes of serotonin deficiency are still unknown. Reduced serotonin production and impaired receptor function are associated with various potential triggers, such as genetics, stress, chronic pain, nutritional deficiencies, and environmental factors.

Ongoing research indicates that the following can be contributing factors:

• Research conducted on rats shows that early life stressors may impair the transport of serotonin in the body.
• This study indicates that an imbalanced gut microbiome caused by dietary changes, stress, or disease can dysregulate serotonin function.
• Some people are born with fewer or less effective serotonin receptors.
• The body may innately break down or absorb serotonin too soon.
• Studies show that nutritional deficiencies, such as a lack of vitamin D, vitamin B6, and omega-3 fatty acids, may prevent serotonin synthesis and release.
• Low levels of L-tryptophan, a serotonin precursor, can be the root cause.
• Chronic stress increases inflammation and reduces levels of serotonin and dopamine.
• Digestion issues (e.g., irritable bowel syndrome) are associated with lower serotonin levels that may lead to constipation.
• A hormonal imbalance can reduce serotonin levels, leading to anxiety, depression, and other mood disorders.
• Lack of sunlight has been linked to lower serotonin levels and an increased risk of seasonal depression.
• Drugs such as reserpine, corticosteroids, and propranolol may disrupt serotonin production and consequently lower its levels.

Further clinical research is needed to corroborate the exact causes of serotonin deficiency.

Serotonin Deficiency Test

There are no definitive diagnostic tools that show a serotonin deficiency. This complex medical issue is typically diagnosed by examining the patient’s symptoms and overall health condition.

Why Are Serotonin Deficiency Tests Unreliable?

Serotonin blood and urine levels are unreliable measurements as they do not reflect the amount of serotonin in the whole body. Serotonin can’t pass through the blood-brain barrier, meaning that blood and urine tests cannot indicate the amount of serotonin produced in the brain.

Serotonin Deficiency Treatment

Various medical and natural treatments can help boost serotonin levels and keep them in a healthy range. Depending on the symptoms, you should consult your primary healthcare provider and a psychologist. You may notice significant improvements with a combination of different strategies.

Use Prescribed Antidepressants

Antidepressant medications like selective norepinephrine reuptake inhibitors (SNRIs), monoamine oxidase inhibitors (MAOIs), tricyclics (TCAs), and selective serotonin reuptake inhibitors (SSRIs) can alleviate symptoms of depression and anxiety triggered by low serotonin.

SSRIs are among the most commonly prescribed medications for conditions thought to involve serotonin deficiency. These drugs inhibit the reabsorption of released serotonin, allowing the body to use it more efficiently. The following SSRIs can enable a more effective use of serotonin:

• Fluoxetine (Prozac, Sarafem)
• Citalopram (Celexa)
• Dapoxetine (Priligy)
• Escitalopram (Lexapro)
• Sertraline (Zoloft)
• Paroxetine (Paxil)
• Vortioxetine (Brintellix)

Discuss SSRI options with your chosen healthcare provider to determine if you are a suitable candidate. Bear in mind that antidepressants may cause side effects, do not always produce immediate results, and may not suit everyone.

Adjust Your Diet

Research has shown that high-fiber foods rich in tryptophan may increase serotonin levels and improve mood and overall health. Tryptophan is an essential amino acid that stimulates the production of serotonin and can be found in:

• Eggs
• Cheese
• Turkey
• Tofu
• Milk
• Soy
• Fish (e.g., salmon)
• Pumpkin seeds
• Sesame seeds
• Pineapple
• Nuts

Exercise Regularly

Studies show that physical activity can boost serotonin production and release in the brain. Thirty minutes of daily aerobic exercises are the most effective, such as the following:

• Walking or brisk walking
• Running or jogging
• Light hiking
• Dancing
• Biking
• Stair climbing
• Swimming

Boost Immunity

Low serotonin may provoke a range of health conditions, increasing inflammation and compromising immunity. You can strengthen your immune response in the following ways:

• Take immune-boosting vitamins such as B, C, D, E, and A.
• Get 7-9 hours of sleep every night and take regular breaks.
• Hydrate often to maintain healthy mucous membranes which protect against pathogens.
• Avoid smoking and limit alcohol to reduce oxidative stress that disrupts immunity.
• Move your body and exercise regularly to strengthen the immune response.
• Adopt a nutrient-dense, anti-inflammatory diet to improve overall health.

Use Herbs and Dietary Supplements

Research indicates that herbal supplements and natural remedies may improve your serotonin levels and help treat depression. The following herbs and supplements may help regulate serotonin production:

• Curcumin – Recent studies conducted on rats suggest that this polyphenol compound can boost serotonin and dopamine in the brain’s frontal cortex.
• Folic acid (vitamin B9) – This synthetic vitamin B9 helps the brain synthesize norepinephrine, serotonin, and dopamine.
• Naringenin - This flavonoid found in citrus fruits helps restore serotonin and noradrenaline levels in the brain.
• Resveratrol – This potent antioxidant has been shown to increase serotonin in mice, aid weight loss, and improve skin quality.
• Safranal – This organic compound in the spice saffron may block serotonin uptake and help relieve mild to moderate depression.
• St. John’s wort – Some patients take it instead of an SSRI to reduce symptoms of depression, but experts warn against potential drug interactions. Never use it in combination with other prescribed antidepressant medications.
• 5-Hydroxytryptophan (5-HTP) – This dietary supplement can help raise serotonin levels in the brain and relieve symptoms of depression, insomnia, and migraines.
• Probiotics – Probiotic supplements such as Vibrant Biome help support flora in the gastrointestinal tract, where 95% of serotonin is produced.
• Vitamins for stress relief – Vitamins B, D, and C help to reduce stress, which may disrupt serotonin levels and worsen the symptoms.

Consult your healthcare provider before starting any supplements, especially if you are taking prescribed antidepressants.

Engage in Stress-Reliving Activities

Relaxing and pleasurable activities can lower cortisol and increase serotonin levels, improving mood, behavior, and sleep.

• Massage
• Yoga
• Mood induction
• Meditation
• Mindfulness
• Breathing exercises
• Relaxing techniques
• Art therapy
• Music therapy
• Time spent in nature

Try Light Therapy

Studies have shown that exposure to bright light has profound serotonin-boosting effects. Sun exposure and light lamps can help the skin synthesize serotonin.

Spending 10-15 minutes in the sunshine while exercising can increase serotonin. Make sure to put on sunscreen before going outdoors to reduce the UV damage.

If you live in a cold, rainy climate or are at risk of skin cancer, you can try artificial light therapy. This treatment is practical if you don’t get enough natural sunlight or suffer from seasonal affective disorder (SAD).

While getting enough light is important, remember that digital screen light may disrupt sleep and exacerbate mood swings.

Conclusion

Serotonin has a profound effect on your mental and physical health, but its deficiency may be hard to spot. Learning how to restore serotonin to optimal levels can help alleviate symptoms and prevent potential medical complications.

Contact our friendly Vibrant Vitality Clinic team of professionals to learn more about practical ways to achieve a hormonal balance for long-term health and longevity.