Neurotransmitters Part 1: Serotonin

Neurotransmitters:

There are about 100 identified neurotransmitters we are aware of.  It is a very complex system.  I am going to discuss a few of the main neurotransmitters that are important when we address various mental illnesses.  When I talk about the specific mental illnesses, you don’t have to remember these because I will summarize what roles these neurotransmitters play.

Serotonin

This is a neurotransmitter you may have heard of.  Although it’s important, our central nervous system (the brain and spinal cord) only contain a little less than 2% of the serotonin in our body.  In addition to our brains, we can find serotonin in our gastric system and in platelets (the blood cells which help you to clot.)

Serotonin is made from tryptophan. Think about Thanksgiving when you finish eating the turkey and your sitting on the couch watching a football game.  What happens?  You probably fall asleep and miss part of the game!  That’s because tryptophan (found in turkey) makes you sleepy.

Serotonin is important to the brain. When we have the right amount of serotonin, the following are balanced:

• Mood
• Sexual desire and function
• Sleep
• Memory and learning
• Temperature regulation
• Social Behavior

There are other purposes for serotonin in our bodies:

• Help regulate the function or the muscles, heart, and hormone system
• May help a nursing mother produce milk for her child

Neurobiologists have done many studies about what occurs when serotonin levels are too low:

• Anxiety and depression occur
• Panic attacks
• Excessive anger
• Men generally have more serotonin, but decreased serotonin can contribute to increases in impulsive behaviors
• In women, when serotonin is low, they are more likely to suffer from depression

There are natural ways to increase serotonin.  These include diet and exercise.  Studies have shown that exercise for the treatment of depression and anxiety is just as effective as an antidepressant in mild to moderate depression. Just 40 minutes of moderate exercise can immediately affect your mood!

Foods that help your body to produce serotonin are foods that contain tryptophan.  You’ll notice that none of the following are processed foods. These include:

• Turkey (of course!) and other poultry
• Salmon
• Eggs
• Spinach
• Seeds
• Milk
• Soy
• Nuts

Vitamin B-6 also called pyridoxine can increase the body’s rate of turning tryptophan to serotonin.  This vitamin is often found in a Vitamin B complex vitamin.  Of course, it is better to get your vitamins from food if possible.

Too much serotonin results in a condition called serotonin syndrome.  Serotonin syndrome occurs when there is an excess of serotonin which can be as a result of too many medications that stimulate the creation of serotonin. Symptoms of serotonin syndrome include

• Agitation and restlessness
• Rapid heart rate
• Confusion
• Dilation of pupils
• Intense sweating
• Headache
• Chills
• Uncoordinated muscle movements
• Diarrhea

We will talk more specifically about serotonin when we talk about depression and anxiety.

If you’re a visual learner like I am, here is a video that is a very brief summary of serotonin’s role in the body.

Summary:

1. Serotonin is made from tryptophan.
2. Too little serotonin can contribute to depression and anxiety.
3. Natural ways to supply your body with healthy amounts of serotonin include exercise and a healthy diet.
4. Too much serotonin results in serotonin syndrome.