Taking care of your mental health is essential, as it affects many aspects of your life. There are many brain hormones that are involved in your mental health. Serotonin is one of these hormones, and it has many important roles in your body. Not only does your body make serotonin, but you can also receive serotonin from food products as well as supplements. This article will explore natural vitamins, minerals, amino acids, and other compounds that act as serotonin supplements.
Serotonin is known as the “feel good” hormone. It’s produced in your brain and intestines.
Your body produces serotonin through a few key processes. One process is the conversion of tryptophan - an amino acid and one of the building blocks of protein - into 5-hydroxytryptophan (5-HTP). This is then converted to serotonin.
Serotonin has many important roles in the body such as:
Without adequate levels of serotonin, or with abnormal levels of serotonin, these responses do not function properly.
Generally, serotonin is an inhibitory brain hormone that helps turn off certain brain functions to make you relax. More specifically, it helps to regulate the GABA response. Gamma-aminobutyric acid (GABA) is another inhibitory brain hormone in your body. Serotonin tells your body to release more GABA when needed to help you relax.
GABA has been shown to help your body relax, manage your stress response, decrease your anxiety levels, and also help with sleep management. When you are in a relaxed state, serotonin helps maintain that feeling.
Maintaining optimal levels of serotonin in the body is crucial for optimal health. There are multiple factors that can cause low levels of serotonin in the body. These include:
If your levels of serotonin are low, there can be multiple signs and symptoms. Some of these include:
Fortunately, there are multiple ways in which you can increase your levels of serotonin. This can be done through changes in nutrition and several serotonin supplements.
There are a range of different serotonin supplements that can help to increase your levels. These supplements include precursors to serotonin, nutrients that are involved in the body's production of serotonin, as well as herbs that may increase the production of serotonin.
Tryptophan is an essential amino acid, one of the building blocks of protein. Since tryptophan is an essential amino acid, it means that your body cannot make this amino acid and relies on your diet to provide it (1).
This amino acid is used to produce 5-HTP. Your body can then synthesize 5-HTP from tryptophan as needed.
If there is not enough tryptophan, the amount of 5-HTP that your body can produce is lowered, reducing the amount of serotonin produced in your body.
Supplementing with tryptophan can therefore increase the amount of tryptophan available to produce 5-HTP, therefore increasing the amount of serotonin in the body.
This precursor serotonin supplement is found in the seeds of an African plant called Griffonia simplicifolia and is able to cross into the brain to help produce serotonin.
This supplement may be able to assist with depression and sleep conditions such as insomnia (2).
5-HTP is one of the most well-known types of serotonin supplements and many different brands exist. One of these 5-HTP supplements is HTPro. This supplement contains 100mg of 5-HTP and preferably should be taken once a day on an empty stomach.
Also known as pyridoxine, vitamin B6 is one of the eight B vitamins and is involved in the production of serotonin. With the help of vitamin B6, your body can then synthesize serotonin from 5-HTP. Often, 5-HTP supplements include vitamin B6 because this makes it easier for the biosynthesis from 5-HTP to serotonin to occur.
Your body does not store vitamin B6 and relies on it daily from food sources. Since it is not stored in the body, it increases the chances of your body becoming deficient in this vitamin. If there is a deficiency, it can indirectly cause low serotonin levels as the 5-HTP will not be able to be converted into serotonin.
Research suggests that vitamin D is another vitamin that is important for the synthesis of serotonin. Unlike tryptophan, it's not a precursor to serotonin. However, it plays a role in the activation of tryptophan that is necessary for the conversion to serotonin (3). If vitamin D is low in the body, this activation cannot take place, and levels of serotonin can be affected.
This mineral is another cofactor necessary in the conversion of tryptophan. Without optimum levels of magnesium, the conversion cannot take place. Research has confirmed this relationship, suggesting that magnesium plays a role in the regulation of serotonin (4).
This herb is also known as Indian ginseng. The word “ashwagandha” means the “smell of the horse”, referring to the smell of the plant. There are many uses for ashwagandha, and it is often used as an adaptogen that helps your body in times of stress.
However, there are other roles of this herb, and a recent study has shown that supplementing with ashwagandha can increase levels of serotonin as well as another brain hormone called dopamine (5).
This herb is relatively safe to take. However, some side effects including diarrhea and vomiting can occur. If you are considering this supplement, check with your healthcare provider first and keep to the dosage that is recommended for you.
When your body encounters stress, it triggers the “flight or fight” response. Once activated, this response releases hormones such as adrenaline and cortisol to help your body respond to the stress.
In the case of chronic stress, your body can become unable to keep up with the demand for cortisol, and when this happens Adrenal Fatigue occurs. Adrenal Fatigue (AF) is the non-Addison’s form of adrenal dysfunction, where the body’s stress response cannot keep up with life’s chronic stressors.
The neuroaffect circuit is part of the NeuroEndoMetabolic (NEM) Stress Response System, a system in your body that helps your body cope with stress. This circuit is responsible for regulating your mental and emotional health, and in Adrenal Fatigue, imbalances can occur. Symptoms of an imbalance within this circuit include:
Whilst serotonin supplements do not improve adrenal function or act directly on the adrenal glands, it does help with managing advanced symptoms of Adrenal Fatigue such as sleep issues, food cravings, and memory when the neuroaffect circuit is imbalanced.
If you are already taking a medication that affects the levels of serotonin in your body (e.g. antidepressants such as SSRIs) or have a condition such as depression or schizophrenia, talk with your healthcare provider before you take serotonin supplements.
This is particularly important because it is possible for the body to receive too much serotonin. This is rare, but it can happen. Some side effects to look out for are:
In most cases, it is best to talk to your doctor first to ensure that a serotonin supplement is right for you.
Be particularly careful when supplementing when you have Adrenal Fatigue, as it may cause additional stress and unusual reactions in your overtaxed body.
In conclusion, serotonin supplements offer a promising avenue for individuals seeking to support their mental well-being and overall health. Whether you're grappling with mood disorders, sleep disturbances, or simply aiming to enhance your emotional resilience, these supplements may provide valuable assistance. However, it's essential to approach their use with caution and consult with a healthcare professional to determine the most suitable regimen for your needs.
If you're curious about integrating serotonin supplements into your wellness routine or have any questions about their benefits and usage, don't hesitate to reach out to us at +1 (626) 571-1234. Our knowledgeable team is here to provide guidance and support tailored to your individual concerns.
Take the first step towards a brighter, more balanced future by giving us a call today. Your well-being is our priority, and we're dedicated to helping you thrive.
Lopez, M.J., and Mohiuddin, S.S. “Biochemistry, Essential Amino Acids.” StatPearls, 2023 Mar. "https://pubmed.ncbi.nlm.nih.gov/32496725/
Meloni, M., et al. “Efficacy and Safety of 5-Hydroxytryptophan on Depression and Apathy in Parkinson’s Disease: a Preliminary Finding.” Eur J Neurol. Vol. 27, no. 5, 2020 May, pp. 779-86. https://pubmed.ncbi.nlm.nih.gov/32067288/
Huiberts, L.M., and Smolders, K.C.H.J. “Effects of Vitamin D on Mood and Sleep in the Healthy Population: Interpretations from the Serotonergic Pathway.” Sleep Med Rev. vol. 55, 2021 Feb. https://www.sciencedirect.com/science/article/pii/S1087079220301222
Botturi, A., et al. “The Role and Effect of Magnesium in Mental Disorders: a Systematic Review.” Nutrients, vol. 12, no. 6, 2020 Apr. https://www.mdpi.com/2072-6643/12/6/1661
Mikulska, P., et al. “Ashwagandha (Withania somnifera)- Current Research on the Health Promoting Activities: a Narrative Review.” Pharmaceutics. Vol. 15, no. 4, 2023 Apr. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10147008/
Serotonin supplements do generally help to increase levels of serotonin within the body and reduce symptoms of low serotonin, but their effects are not experienced immediately. The effects of serotonin supplements can take six to twelve weeks to show.
