What do we know about serotonin? Along with endorphins, oxytocin and dopamine, serotonin (also known as 5-hydroxytryptamine (5-HT)) is one of the hormones and neurotransmitter that regulates many human behaviours, including happiness and optimism. Serotonin in your brain is associated with mood, and when at normal levels, allows you to focus to a higher degree and generally feel calm. In the brain, serotonin is produced from the raphe nuclei, which is located at the centre of the brainstem.

Serotonin modulates a range of behaviours which include:

• Memory
• Fear
• The stress response
• Digestion
• Addiction
• Sexuality
• Sleep
• Breathing
• Body temperature

90% of serotonin is actually found in your gastrointestinal tract, with 10% being produced in your brain. Serotonin is made up of essential amino acids (tryptophan), which can only be obtained through food. Transporting tryptophan to the brain competes with other large neutral amino acids (LNAAs) which can be more often found in our foods.  So because these are more predominant, these LNAAs are more likely to be transported through. Serotonin also has a range of roles in vascular biology, including complex regulation of heart rate, respiratory drive and intestinal health, as well as sleep and bone health. Foods high in tryptophan include:

• Salmon.
• Eggs.
• Cheese.
• Turkey.
• Tofu.
• Pineapples.
• Nuts, oats and seeds.

Consuming these foods does not necessarily boost serotonin, due to the competitive uptake of LNAAs. Absorbing amino acids uses insulin, which require carbohydrates to be released.

We’re still learning more about serotonin. Know more than us? Drop us a comment and subscribe!