You are currently viewing How To Increase Serotonin Production In The Gut | 7 Effective Ways

How To Increase Serotonin Production In The Gut | 7 Effective Ways

Before discussing “How to increase serotonin production in the gut” let’s understand about the working and use of serotonin in our body…….

Serotonin works as a neurotransmitter and sends messages to neurons in the brain (your central nervous system) and throughout your body (your peripheral nervous system). The chemical messages inform your body how it should function.

Serotonin has multiple roles to play within your body, such as impacting memory, learning and happiness, in addition to controlling body temperature and sleep patterns, sexual behaviour and appetite. Serotonin, also called 5-hydroxytryptamine (5-HT) is one of the monoamine neurons that transmits information.

A lack of serotonin is believed to play a role in depressive symptoms, anxiety as well as other illnesses.  It also functions as a hormone.

how to increase serotonin production in the gut

The majority of serotonin that you will find in your body is found in the gut (intestines). Around 90% of serotonin is located in the cells that line the digestive tract. It is released into circulation blood and is absorbed by platelets. About 10% of it is made by your brain.

Serotonin is derived from the amino acid tryptophan, which is essential to our body. A vital amino acid means that it isn’t produced by the body. It is derived from the food you consume.

It’s also famous for various functions like:

  •  It promotes the quality of sleep by aiding in the regulation of the circadian rhythms  
  •   It helps in regulating your appetite  
  •  helping in learning and improving your retaining power
  •  helping to promote positive feelings and encouraging prosocial behaviour 

If you’re suffering from low serotonin levels, you may have symptoms :

Serotonin function in the brain is still unclear. There is evidence suggesting that the increase in serotonin could affect mood or stress. But the brain is complex, and research is in progress.

how to increase serotonin production in the gut

A variety of brain networks are based on serotonin It is difficult to increase serotonin within a specific brain network. The increase in serotonin could have unintended results.

  •  feeling anxious, low, or depressed frequently
  •  You may feel angry or be aggressive  
  •   you are experiencing trouble sleeping or are tired.  
  •  feeling impulsive throughout your day
  •  are less hungry  
  •  experiencing nausea and digestive issues  
  •  They crave sweets and carbohydrates-rich meals  

Before we get into the specific food items which boost serotonin levels we’ll discuss how serotonin is made.

how to increase serotonin production in the gut

Tryptophan is an amino acid present in foods that are protein-rich and is the sole serotonin precursor. Since tryptophan isn’t produced by your body, it must get it from the food you consume or nutritional supplements.

After digestion, the majority of tryptophan is absorbed by the small intestine. 95% of it is utilized in the kynurenine pathways (a biochemical pathway believed to be responsible for the development of certain diseases and the remainder 5% could be utilized for seven:

  1.  Convert to serotonin that remains within the digestive tract (representing 90 per cent of the production of serotonin)  
  2.  Over the Blood Brain Barrier (BBB) with the aid of a transport protein. It will convert into serotonin that can be utilized in the brain (representing 10 per cent of the production of serotonin)  

7 ways to “how to increase serotonin production in the gut”:

1. Adjusting your daily diet:

It’s not possible to get serotonin directly through food, however, it is possible to get tryptophan an amino acid which is converted to serotonin in the brain. Tryptophan is found mostly in high-protein food items which include turkey and salmon.

In essence, the foods that contain tryptophan are typically greater in other types of amino acids. Because they’re more plentiful and more plentiful, the other amino acids have a higher chance to pass through the blood-brain barrier more easily than tryptophan.

There could be a way of avoiding the system. The research shows that eating carbohydrates together with food items that are high in tryptophan can help increase the amount of tryptophan absorbed into the brain.

how to increase serotonin production in the gut

Try eating foods that contain tryptophan, which is rich in between 25 and 30 grams of carbs.

2. Exercise More :

The exercise routine releases tryptophan into your bloodstream of yours. It also reduces the amount of the other amino acids. This provides the perfect environment that allows more tryptophan to get to your brain.

how to increase serotonin production in the gut

Other great aerobic exercises that you can do:

3. Try massage therapy :

how to increase serotonin production in the gut

Therapy for massage aids in the increase of serotonin as well as dopamine another neurotransmitter linked to mood. It also aids in reducing cortisol which is a hormone that is produced by your body when you’re stressed.

4. Try mood-induction

how to increase serotonin production in the gut

A lack of serotonin may negatively affect your mood. But can positive moods help boost serotonin levels? Older 2007 research from Trusted Source suggests that it does.

The thought of doing anything that feels positive will increase the amount of serotonin that is in your brain, which could improve your mood overall.


how to increase serotonin production in the gut

  • Conjuring a happy memory from your memories
  • you think about a positive time you shared with loved ones
  • taking pictures with things you find smile looking at photos of things that make you happy, like your pet, a favourite spot, or your close family members

Be aware that moods can be complex and it’s not always simple to alter your mood. Sometimes, however, engaging in the act of trying to steer your thoughts to positive thoughts can be beneficial.

5. Socializing with loved ones :

Socializing is crucial to improve your health in many ways and research by the Trusted Source has discovered that the time spent with loved ones could boost serotonin levels.

Spending time with animals can have its advantages. Do your best to pet your pet, or try volunteering at an animal sanctuary for additional stimulation of serotonin.

6. Helping others

Giving others a helping hand feels good and for good reason: Research has proven that kindness can boost serotonin levels as well as dopamine and oxytocin. A study discovered that offering assistance (over being at the receiving of it) is an under-appreciated method to improve mood.

7. Enjoy more laughter

The saying goes that laughter is the most effective remedy. A study from 2016 examined the therapeutic effects of laughter on mental health. It found that laughing can decrease stress hormones, such as cortisol. This, consequently, reduces the stress response.

5 foods on “how to increase serotonin production in the gut”

 1. Spinach

Dark leafy green vegetables, like spinach, are an excellent source of tryptophan.

Spinach is also a great food source of iron. Iron assists the body in creating healthy red blood. An absence of iron in your diet can cause anaemia and low energy levels or breathing difficulties.

2. Seeds

Seeds that contain tryptophan.

They don’t contain more tryptophan than oily fish or poultry eggs. They are nevertheless an excellent source of tryptophan as well as protein for vegans and vegetarians.

A few easy ways to eat more seeds are:

  • Sprinkle seeds over a salad
  • mixing seeds and nuts to make an easy snack
  • selecting bread with seeds
  • including seeds in cereals porridge, cereal or yoghurt

3. Milk

Milk is also a good source of calcium which aids in helping to make strong bones and teeth.

The choice of milk with lower fat levels can be more healthy than full-fat milk, especially for those who are watching their intake of saturated fats.

4. Soy products

The products that contain soy like tofu, soya milk or soya sauce, can be a supply of tryptophan. They are a great alternative for vegans and vegetarians.

5. Nuts

Nuts are excellent sources of protein and nutritious fats and fibre. Indulging in a handful of nuts before meals can help people feel fuller for a longer period of time.

Why is it Important to Learn How to increase serotonin production in the gut?

The process of increasing serotonin naturally is a fantastic method for anyone to enhance their own mental well-being.

Serotonin, is a neurotransmitter known as a “feel-good makes us feel content and lessens the signs of anxiety, stress, and depression.

A lot of people resort to unnatural methods to deal with depression or stress such as alcohol or drugs. The use of these substances can be helpful for a short time because they boost the activities of a variety of neurotransmitters such as serotonin and dopamine that can make you feel better.

Excessive or long-term consumption of alcohol and drugs actually impacts negatively neurotransmitters over the course of time.

As one develops an addiction to these substances serotonin and dopamine stop functioning as they are intended to. It requires more substances or alcohol to achieve the same effect. Moreover, the use for a long time could result in dependence.

The stimulation of feel-good neurotransmitters to boost moods is crucial for people suffering from recovery from drug or alcohol recovery from addiction.

If you can learn to boost serotonin through exercise and food it could be an alternative to chemicals they used to feel better.

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