Serotonin and depression: What's the connection?

Serotonin and depression: What's the connection?

Depression is one of the most common and treatable mental illnesses. One in four women and one in ten men can expect to develop it during their lifetime. Studies have shown that people suffering from depression have an imbalance of neurotransmitters, natural substances that allow brain cells to communicate with each other. Two neurotransmitters involved in depression are serotonin and norepinephrine. Neurotransmitters are powerful chemicals that regulate numerous physical and emotional processes such as mental performance, emotional states and pain response. Almost all functions in life are controlled by neurotransmitters.

Serotonin is an important neurotransmitter with many important functions in the brain and body. Serotonin deficiency often contributes to mood problems. Some consider it an epidemic in the United States. Serotonin is key to our feelings of happiness and very important for our emotions, as it helps defend against both anxiety and depression. Many of the current biochemical theories of depression focus on biogenic amines, a group of chemical compounds important for neurotransmission - primarily norepinephrine, serotonin and, to a lesser extent, dopamine, acetylcholine and adrenaline.

What causes or contributes to serotonin deficiency?

o Prolonged periods of stress can reduce serotonin levels. Our fast-paced, fast-food society contributes significantly to these imbalances.

o Poor diet. Neurotransmitters are made in the body from proteins. Also required are certain vitamins and minerals called “cofactors.” If your diet is poor and you don't get enough protein, vitamins or minerals to build neurotransmitters, a neurotransmitter imbalance occurs. We really think and feel what we eat.

o Genetic factors, faulty metabolism and digestive problems can affect the absorption and breakdown of our food, reducing the ability to build serotonin.

o Toxic substances such as heavy metals, pesticides, drug use, and some prescription medications can cause permanent damage to the nerve cells that produce serotonin and other neurotransmitters.

o Certain medications and substances such as caffeine, alcohol, nicotine, NutraSweet, antidepressants and some cholesterol-lowering medications deplete serotonin and other neurotransmitters.

o Hormonal changes cause low serotonin and neurotransmitter imbalances.

o Lack of sunlight contributes to low serotonin levels

Symptoms. You may have a serotonin deficiency if you have a sad depressed mood, low energy, negative thoughts, feel tense and irritable, crave sweets, and have a lower interest in sex.

Other serotonin-related disorders include:

depression

Fear

Panic attacks

insomnia

Irritable bowel syndrome

PMS/hormone dysfunction

Fibromyalgia

obesity

eating disorders

Obsessions and compulsions

Muscle pain

Chronic pain

Alcohol abuse

Migraine headaches

How do I know if I have a serotonin deficiency?

You can use neurotransmitter tests, questionnaires, and blood tests to determine whether you may have a serotonin deficiency. Certain tests can determine whether you have normal levels of precursors and co-factor vitamins and minerals that the brain needs to produce serotonin. Additionally, hormones such as adrenal, thyroid, and estrogen levels can affect serotonin levels, explaining why some women experience mood problems before menstruation and during menopause.

How to Increase Serotonin Levels Naturally

Prescription medications like Prozac, Zoloft, Paxil, and Lexapro are classified as serotonin reuptake inhibitors or (SSRIs). They help keep more of the serotonin your brain produces in circulation. They are used for a variety of symptoms such as depression, panic attacks, anxiety, PTSD, obsessions and compulsions. There are serotonin/norepinephrine reuptake inhibitors (SNRIs) like Effexor and Cymbalta, which keep more serotonin and norepinephrine in circulation.

Nutrient therapies such as targeted amino acid therapy naturally increase levels of neurotransmitters that have been identified as deficient. 5 Hydroxytryptophan and tryptophan are widely known for their ability to help depressive symptoms by increasing serotonin levels in the brain. Studies have examined the effectiveness of 5-HTP for treating depression. They compared 5-HTP with the antidepressant fluvoxamine and found that 5-HTP is equally effective.

It can be used alone or in combination with medication to keep dosages low and prevent the “pooping out” that many people experience with medications.

o Tryptophan -> 5-HTP -> Serotonin

Herbal remedies such as St. John's Wort are available to relieve symptoms of depression and anxiety. Some work similarly to the SSRI antidepressants.

Things you can do to increase your serotonin levels and improve overall health

Exercise three times a week for at least 30 minutes.

Walking, yoga, stretching.

Get plenty of sunlight.

Drink 6-8 glasses of water daily

Prayer and meditation

Eat at least three meals a day. Skipping meals promotes high stress and low energy. Eat protein with every meal. Eat complex carbohydrates like brown rice. Avoid sugar, junk food, white pasta, white rice, white bread, cookies and cakes.

No caffeine, alcohol or NutraSweet (aspartame). NutraSweet can be toxic to your brain.

Alcohol can worsen depression, anxiety, and sleep problems.

Helpful additions

Multivitamin/multimineral daily

Fish oil capsule EPA/DHA combined 2000 mg daily

Serotonin-increasing supplements like:

L-Tryptophan 1000 mg bedtime

5HTP 300 mg daily

Quiet 3 capsules daily

Seroton 3 capsules daily

Inspired by Valerie Balandra