Low serotonin in the gut is caused by factors disrupting the gut-brain axis, including poor diet, chronic stress, gut microbiome imbalances (like dysbiosis from antibiotics or processed foods), nutrient deficiencies (especially tryptophan), digestive issues (like IBS), and potentially hormonal shifts or certain medications, all impacting the enterochromaffin cells that produce most of the body's serotonin. These disruptions affect serotonin production, storage, and transport, influencing gut motility, mood, and overall health.
When the levels of serotonin are insufficient in the gut, you will likely experience both physical and mental symptoms. Physically, you may have diarrhea or constipation, bloating, or cramping. Mentally, you may experience sleeping problems and symptoms associated with depression and anxiety.
Research has shown that probiotics, which are live microorganisms that confer health benefits when consumed, can have a positive impact on gut health. Studies have found that probiotics can increase serotonin levels in the gut, which can lead to improvements in gut motility, immune function, and even mood.
Causes of Serotonin Deficiency
Genetic predisposition: Individuals may inherit genetic variations that affect serotonin production or receptor sensitivity. Environmental factors: Stress, trauma, poor diet, lack of sunlight exposure, and certain medications can disrupt serotonin levels.
Recently, it has been proposed that vitamin D plays an important role in serotonin and melatonin regulation, which further indicates the relevance of vitamin D in mental health, especially the regulation of mood and sleep [4,6].
Symptoms of low serotonin or deficiency. Symptoms of low serotonin may include mood changes, feelings of depression or anxiety, and difficulty with functions such as sleep and memory. Physical signs may include gastrointestinal symptoms or movement issues. Serotonin is an essential hormone and neurotransmitter.
There are ways to naturally increase serotonin levels in your body, through lifestyle measures such as by:
Try supplementing with targeted supplements that have shown some indication of helping to optimize serotonin levels in the body. 5-hydroxytryptophan (5-HTP), curcumin, St. John's Wort, magnesium, and B vitamins have all been associated with increased serotonin levels in studies.
Lack of enough serotonin is thought to play a role in depression, anxiety, mania and other health conditions.
rhamnosus LR06, L. plantarum LP01, and Bifidobacterium longum BL04) for 6 weeks significantly improved depressive and anxiety symptoms in individuals [53]. The probiotic group showed a significant decrease in BDI-II and STAI scores compared to baseline, and an increase in plasma serotonin (5-HT) concentrations [53].
It's also possible to increase serotonin levels without taking medicine. One natural way to increase serotonin is by working out. When you pedal your bicycle or lift weights, your body releases more tryptophan, the amino acid your brain uses to make serotonin.
Serum serotonin levels exhibit diurnal variations, with a peak early in the morning and a trough in the midafternoon and during sleep (Wirz-Justice et al., 1977;Kwon et al., 2018).
If tryptophan continues down this path over a long period of time, chronic inflammation may result in the depletion of serotonin and creation of toxic substances in the brain. Through this pathway, the leaky gut can be connected to the common neurotransmitter imbalance that we see in anxiety and depression.
Low serotonin levels are associated with poor memory, confusion, anxiety, depression, paranoia and difficulty in concentration; it can take several weeks for the levels of serotonin in a person's brain to become rebalanced, with some researchers even suggesting that serotonin levels may be permanently damaged if ...
Dark Chocolate Hot Cocoa. Dark chocolate has been touted for many health benefits—and a cup of hot cocoa made with it can help you feel better. "Cocoa contains flavonoids, which improve blood flow to the brain and enhance cognitive function," Susie says. "It also boosts serotonin levels, contributing to a better mood."
Magnesium plays a key role in many metabolic processes in the human body, including the neuronal processes in our neural pathways. Magnesium is required for serotonin production. The "happy hormone" improves our mood and promotes mental resilience and emotional stability.
Factors like stress, poor diet, and digestive disorders can disrupt this balance, affecting mental well-being. To naturally boost serotonin, focus on gut health by consuming tryptophan-rich foods, exercising, getting sunlight, and taking probiotics to enhance the gut-brain connection.
Depression and irritability.
Low serotonin in the brain can lead you to be frustrated more quickly than you used to be. A lack of serotonin also depletes your energy so you're quickly wiped out.
In addition to tryptophan, you also need vitamin B6 to make serotonin. Your body actually uses B6 to convert tryptophan into serotonin. Pairing complex carbohydrates, which are rich in B vitamins, with high tryptophan foods can increase serotonin production, thus improving mood.
An estimated 90% of the body's serotonin is produced in the gut, where it influences gut immunity. The team — led by senior author Elaine Hsiao and lead author Thomas Fung, a postdoctoral fellow — identified a specific gut bacterium that can detect and transport serotonin into bacterial cells.
Research shows chronic stress and neurotransmitters can reduce serotonin production by up to 50%. This reduction helps explain why you might feel down during stressful periods. The relationship between neurotransmitter levels and stress creates a challenging cycle that can be difficult to break.