
Therapies and Solutions
Tryptophan Regulates Metabolism
The serotonin precursor tryptophan also influences metabolism and nutrient uptake. Studies have shown that the inhibition of tryptophan hydroxylase 1(TPH1), leads to increased uptake of tryptophan in the brain and could thus represent a therapeutic approach for treating obesity and type 2 diabetes.
Serotonin also regulates sleep – wakefulness, as well as cognition, memory and pain perception.
It influences gastrointestinal activity, controls the tension in the vessels and thus plays an important role regarding a healthy cardiovascular system.
Therapeutic Possibilities
Balanced serotonin levels are essential for physical and mental health as well as for mental fitness into old age.
To achieve this goal, there are several therapeutic alternatives, especially in the treatment of depression and other neuropsychiatric disorders. However, most of the current forms of treatment come with side effects, some of which are severe. Supplementation, which focuses on the serotonin precursors tryptophan and 5-hydroxytryptophan (5-HTP), is quite different. Supplementation with serotonin itself is not possible because this substance is not absorbed by the body.
One approach to treating depression is to increase the biosynthesis of serotonin in the central nervous system. Since it is impossible to supplement with serotonin itself because it does not pass the intestinal barrier or the blood-brain barrier, one has to recourse to its precursors tryptophan and 5-hydroxytryptophan (5-HTP), which, as physiological substances, are virtually without side effects and provide very good treatment results. Seasonal-dependent depression can also be treated very well with these substances, especially if tryptophan and/or 5-HTP are taken in the morning, and the correct serum and tissue levels of serotonin can thus be restored.
Numerous studies have also confirmed that the precursors of serotonin − tryptophan and 5-HTP − alleviate several symptoms in fibromyalgia, such as pain, stiffness of the joints and sleep disturbances. Both precursors can also be taken in combination. However, note that 5-HTP should be taken in a quick-release form, while tryptophan should be released slowly. The rapid release of 5-HTP ensures that the serotonin level in the brain increases relatively quickly. Although if too much 5-HTP is administered, it is almost completely metabolized in the periphery and no longer available to the brain. The slow release of tryptophan in turn ensures that tryptophan is not metabolized into kynurenine, but is instead also increasingly used by the brain.
Another therapeutic approach for the treatment of depression is to reduce or block the reuptake of serotonin from the synaptic clefts, thereby prolonging the duration of action of serotonin at the cell surface. This is the approach of the selective serotonin reuptake inhibitors (SSRIs) or selective serotonin-norepinephrine reuptake inhibitors (SSNRIs or SNRIs), which are currently used as first-line agents in antidepressant therapy. However, there are many undesirable side effects, which sometimes lead to gastrointestinal problems and dry mouth. These medications may also increase blood pressure and sometimes even lead to increased anxiety or restlessness.
Monoamine oxidase inhibitors (MAO inhibitors) are also used in the treatment of depression and other neuropsychiatric disorders, such as anxiety disorders or Parkinson’s disease. In simple terms, these drugs inhibit the breakdown of important neurotransmitters such as serotonin, dopamine and norepinephrine. However, unwanted side effects are not uncommon with MAO inhibitors, including agitation, tremors, nausea and high blood pressure. Caution is also advised if other antidepressants are taken in conjunction with MAO inhibitors, as this can lead to a life-threatening serotonin excess.
Tips for Your Lifestyle
Do you want to actively support optimal serotonin balance? Then make sure the balance between rest and exercise is a healthy routine, opt for a balanced diet and include vitamins and other nutrients in your diet.
Relax
When stress becomes too much:
Take conscious breaks.
Enjoy a relaxing bath, listen to your favorite music or try yoga or meditation if you are looking for a long-term method. Furthermore, make sure to maintain a healthy sleep-wake rhythm. Here are some tips on how to get a restful night’s sleep:
- Try to go to sleep at the same time every day.
- Always get up at the same time in the morning.
- Get at least seven hours of sleep.
- Eat your last meal about three hours before bedtime, avoiding heavy foods and alcohol.

Eat a Health-Conscious Diet
Rich in Vitamins
In the morning, reach for healthy carbohydrates, such as whole grains, cereals, quinoa, millet or amaranth.
This will help ensure that you’ll ignore cake, ice cream and the like in the next period of stress. Eat leafy green vegetables, whole grain products and bananas more often or drink a glass of milk every now and then. These foods contain a lot of magnesium, which also positively influences serotonin production.
Include fish in your diet at least twice a week. It is rich in omega-3 fatty acids and also contains a lot of vitamin D, both of which support serotonin production and are ideal prerequisites for greater contentment and serenity. Also, eat more carrots, salmon, lentils, rice, sunflower seeds and tuna, which all contain particularly high amounts of B vitamins of the B3 and B6 classes.
You can also increase your levels of tryptophan — the important precursor of serotonin — through your diet by regularly eating cottage cheese, pumpkin seeds, breakfast cereals with milk, turkey and chicken, tofu, almonds, peanuts, whole milk and natural yogurt.

Exercise
Regular exercise also boosts serotonin production
Regular exercise also boosts serotonin production. As a rule of thumb, endurance sports like running or cycling work best. In addition, spend more time outdoors. Sunlight boosts both serotonin and vitamin D levels: After a leisurely walk out in the fresh air, you’ll feel markedly better right away.

Causes
Important Influencing Factors of Serotonin Deficiency
In addition to the natural decline of serotonin as we age and as the activity of the enzymes TPH1 and TPH2 steadily decrease, many other influencing factors can have a negative effect on serotonin levels. The most important ones are as follows:
LEARN MORE ABOUT THE CAUSESSymptoms
and Disorders
Symptoms of a Serotonin Deficiency
The extreme importance of serotonin for the human body becomes very clear when one examines what a deficiency of this important hormone can trigger. A serotonin deficiency is very often responsible for sleep disorders, depression, listlessness, and fatigue or severe exhaustion. Even many intestinal problems are associated with a lack of serotonin.
LEARN MORE ABOUT SYMPTOMS AND DISORDERSLatest News and Articles
Here, you will find valuable information and everything worth knowing about serotonin – as well as how to stay happy, mentally fit and healthy into old age, thanks to this important messenger substance.
Enjoy reading!
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