How to increase serotonin levels?

Serotonin greatly influences our appetite, sexual activity and mood. Simply put, the more of this hormone, the happier and more comfortable we will feel. How to increase serotonin levels? Let's figure it out.

Serotonin is the "pleasure hormone" that is produced by the body in moments of pleasure and stops being produced in depressive and oppressed states. The pineal gland, an appendage of the brain located between the two hemispheres, is responsible for the synthesis of the hormone.

Symptoms of Low Serotonin in the Blood

A number of symptoms of low serotonin levels in the body include:

• a prolonged depressive state without apparent cause;
• excessive impulsiveness;
• impaired concentration;
• lack of concentration, absent-mindedness, stiffness;
• psycho-emotional breakdowns, irritability;
• suicidal thoughts;
• increasing the pain threshold;
• constant craving for sweets, confectionery.

Serotonin is produced from the amino acid tryptophan, which we get from food. Melatonin is formed from serotonin with the help of the same pineal gland, which helps us fall asleep at night and wake up with the first rays of light.

It follows that serotonin deficiency contributes to insomnia and difficulty waking up from sleep. In depressive people, the frequency of melatonin production is irregular: this is due to increased fatigue, disruption of the work and rest schedule, and regular lack of sleep.

Serotonin is also able to control other processes in the body, including reactions to adrenaline. If there is little serotonin, the development of an anxious and panic state is triggered, even in the absence of any reason. Irritability and irascibility appear due to completely insignificant reasons, the threshold of susceptibility decreases, social behavior may become not entirely adequate.

The causes of insufficient serotonin secretion can be poor nutrition, prolonged stress, external toxic effects, lack of sunlight, vitamin deficiency, and cerebrovascular accidents.

Serotonin Boosting Drugs

Medicines that are designed to increase the amount of serotonin in the blood are called selective serotonin reuptake inhibitors. Such drugs are able to maintain sufficient concentrations of serotonin in nerve connections, and have fewer side effects than other antidepressants.

The most common side effects of such drugs are: dyspepsia, hyperactivity, sleep disorders and headaches. Usually, such symptoms go away on their own even without stopping the drugs. Some patients observe hand tremors, decreased intensity of orgasm, and convulsions when using such drugs. Such symptoms are rare and are associated mainly with specific psychiatric pathologies of the patient.

Among the specific drugs that increase serotonin levels, the following should be highlighted:

• Fluoxetine - tablets are taken every morning, one piece, the duration of treatment depends on the severity of the patient's depressive state and can last about a month;
• Paroxetine - the daily dosage of the drug is 20 mg per dose, taken with food, preferably in the morning, for 14-20 days;
• Sertraline - taken from 50 to 200 mg per day, depending on the patient's condition and characteristics;
• Citalopram (Opra) – the initial dosage of the drug is 0.1-0.2 g per day, can be increased according to indications to 0.6 g;
• Fluvoxamine (Fevarin) – taken from 50 to 150 mg once daily, the duration of therapy can be 6 months.

For the treatment of severe and chronic depressive states, combination drugs are used that have a complex effect on serotonin and norepinephrine. These are new generation drugs:

• Venlafaxine (Efectin) - initial dosage 0.75 g once daily. Increasing the dose of the drug, as well as its withdrawal, is carried out gradually, changing the dose for at least two weeks. Tablets are taken with food, at about the same time;
• Mirtazapine – 15-45 mg once a day before bedtime, the treatment effect occurs 3 weeks after the start of treatment.

All serotonin reuptake inhibitors are taken orally, without chewing, with a sufficient amount of water. The drugs cannot be discontinued abruptly: this is done by gradually reducing the dose from day to day.

The normal level of serotonin in the blood is 40-80 mcg/liter.

Taking medications is a last resort, used only in extremely severe cases. If your case is not related to psychiatry, it is better to try to increase the amount of serotonin in the blood in more natural ways.

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How to increase serotonin levels using folk remedies?

The simplest and most effective way to increase the amount of serotonin in the blood is to be in the sun as often and as long as possible. Swedish scientists observed 11 patients suffering from seasonal depression. After initially measuring their serotonin levels, the patients were exposed to active light. As a result, all subjects who were in a state of deep depression had their serotonin levels normalized.

A good night's sleep is another important factor in increasing serotonin levels. Note that it is necessary to sleep at night, when it is dark: this is the only way our body can properly produce the necessary hormones. Working night shifts, sitting at the computer at night, visiting night entertainment venues and, as a result, sleeping mainly during the day are important factors in reducing serotonin levels. With such a daily regimen, the rhythm of hormonal production is disrupted and becomes chaotic. Try to stick to the natural regimen for the body: sleep at night, active activities during the day.

Yoga, meditation (especially outdoors), and active physical exercise have a positive effect on the amount of serotonin. A rich social life, engaging in a favorite hobby, listening to good music, swimming, cycling - all this has a positive effect on our mood, and therefore on the level of the hormone. Pleasure becomes even greater if our loved ones and friends with whom we enjoy communicating are nearby.

Serotonin is not found in food products. However, there are substances in food that can stimulate the production of serotonin in the body. These substances include amino acids, in particular tryptophan. What foods contain tryptophan?

Foods that increase serotonin levels:

• dairy products (whole milk, cottage cheese, yogurt, curdled milk, cheese);
• banana (ripe, not green);
• legumes (especially beans and lentils);
• dried fruits (dried dates, figs, dried bananas);
• sweet fruits (plum, pear, peach);
• vegetables (tomato, bell pepper);
• bitter dark chocolate;
• eggs (chicken or quail);
• cereals (buckwheat and millet porridge).

One of the easiest ways to increase the amount of serotonin is to eat desserts. Simple carbohydrates, which are found in cakes, sweets, gingerbread and other confectionery products, quickly increase the level of the hormone: this is the reason for the habit of many people to "eat away" problems and stressful situations. However, this effect also quickly passes, and the body begins to demand a new dose of serotonin. Sweets in this situation are a kind of drug, which is increasingly difficult to give up. This is why experts do not recommend eating simple carbohydrates: it is much healthier to replace them with complex sugars.

Try to eat oatmeal and buckwheat porridge, salads, melon, citrus fruits, pumpkin, dried fruits. Eat enough foods containing magnesium: wild rice, seafood, prunes, bran. You can just drink a cup of good ground coffee or aromatic tea.

A deficiency of folic acid (vitamin B9) in the body can also provoke a drop in serotonin levels. In this regard, it is recommended to consume foods rich in this vitamin: corn, all types of cabbage, root vegetables, citrus fruits.

The presence of omega-3 fatty acids in the diet can stabilize serotonin levels. Such acids are found in seafood (shrimp, crab, fish, seaweed), as well as in flax and sesame seeds, nuts, soy, and pumpkin.

Avoid foods that reduce serotonin. These include meat, chips, foods with preservatives, and alcohol.

For people who have a positive attitude towards various types of dietary supplements, we can recommend an effective drug according to reviews, which has appeared on the domestic pharmaceutical market relatively recently - 5-HTP (hydroxytryptophan). This is a natural antidepressant that restores the optimal concentration of serotonin in the body. The drug regulates the quality of sleep, improves mood, and allows you to control an excited and depressive state. Hydroxytryptophan is taken one capsule from 1 to 2 times a day, preferably in the afternoon before meals.

An analogue of this drug is the sedative Vita-Tryptophan, which contains an extract from the seeds of the African plant griffonia. The drug regulates sleep, relieves tension and fear, helps with alcoholism, bulimia, and is effective for symptoms of chronic fatigue.

How to increase serotonin levels? It's up to you, but don't rush to start with tablet forms of drugs. Natural ways to increase the amount of the hormone - sun rays, active recreation, healthy nutrition - will not only cope with their task and lift your mood, but also add health, strength and energy to your body.