The happiness hormone serotonin

Serotonin is known for its positive effect on mood and sleep. But what role does the happiness hormone really play in our psyche and health? Here you can find out everything you need to know about the "happiness maker" serotonin and how it has a decisive influence on mood and sleep.

Table of contents

1. What is serotonin?
2. How serotonin is produced
3. Function & Effect of Serotonin
1. Serotonin & Mood
2. Serotonin & Sleep
3. What happens when there is a serotonin deficiency?
4. Serotonin as a dietary supplement?
5. Serotonin – Good mood and restful sleep
6. Conclusion

1. What is serotonin?

Serotonin, also known as 5-hydroxytryptamine (5-HAT), is one of the six messenger substances in the human body known as happiness hormones. In addition to its famous effect on mood, the body's own hormone is also involved in other important bodily functions. It functions as a messenger substance in the central nervous system, has a decisive influence on our psychological state, controls sleep-wake behavior and regulates important processes in the cardiovascular and gastrointestinal systems. The hormone is therefore partly responsible for a good mood during the day and healthy sleep at night.

A lack of serotonin, on the other hand, can harm health in the long term and lead to the development of negative moods and even depression as well as sleep disorders But how does the happiness hormone serotonin and its significant effect on mood and sleep come about?

2. How serotonin is produced

Serotonin can be produced by our body itself and is found in our brain and central nervous system, as well as in the cardiovascular system, the gastrointestinal system and in our blood. The most important building block is the essential amino acid L-tryptophan, which is absorbed through diet, among other things, and is converted into serotonin, particularly under the influence of daylight. Regular exercise, plenty of time in the fresh air and a balanced, vitamin-rich diet can boost production and ensure that healthy serotonin levels are maintained.

Did you know that? Due to the lack of daylight, the body produces less serotonin, especially in the cold seasons, which is also released more quickly into the brain due to the darkness. melatonin This leads to increased tiredness and the famous autumn or winter blues.

3. Function & Effect of Serotonin

Serotonin is involved in numerous metabolic processes and regulatory functions of our body. In the brain, it primarily influences emotional sensations, the central reward system and the Mood, but is a precursor to the sleep hormone melatonin also involved in regulating sleep patterns and body temperature. Serotonin is also urgently needed in the intestinal system to control digestive activity and appetite.

Serotonin & Mood

Our body produces various happiness hormones, such as serotonin, dopamine, noradrenaline or the well-known endorphins. While dopamine or noradrenaline have a stimulating and uplifting effect on the mind and thus ensure motivation and a good mood, serotonin has a calming and relaxing effect. It has a mood-enhancing, motivation-enhancing and pain-relieving effect and is also able to dampen the body's stress reaction in the central nervous system.In this way, a normal serotonin level contributes to a relaxed and positive mood and helps to keep the psyche in a positive balance.

Serotonin & Sleep

Serotonin is produced from the amino acid L-tryptophan and is also the precursor of the sleep hormone melatonin. Under the influence of daylight, serotonin is converted into melatonin as darkness increases, thus making a decisive contribution to healthy sleep-wake behavior. However, serotonin itself also has a direct influence on sleep and sleep quality.

Night after night we go through several sleep cycles, which are divided into different sleep phases The transition from one phase to the next and from one cycle to another is controlled by serotonin, among other things. It regulates falling asleep easily and consolidates the sleep cycles so that we can slip into the next sleep cycle without waking up during the night and sleep through undisturbed. Serotonin therefore helps us to fall asleep easily and to wake up well rested in the morning. Maintaining the natural sleep structure is an important prerequisite for restful sleep and a fit, positive feeling the next day.

What happens when there is a serotonin deficiency?

A lack of serotonin usually means a low serotonin level in the brain, which can have serious negative consequences for the psyche. A lack of serotonin is associated with the development of depression and depressive moods, among other things; it leads to increased feelings of tiredness and exhaustion, irritability, aggressiveness, nervousness or tension. Impaired sleep can further exacerbate these symptoms because the necessary regeneration is lacking.

On a physical level, a lower serotonin level causes, among other things, changes in appetite and eating behavior, as well as sexual desire and the general perception of pain. The happiness hormone is therefore not only essential for mental health, but also for physical health.

4. Serotonin as a dietary supplement?

Only about 5% of the serotonin in our body is found in the brain and despite its importance, serotonin is not able to cross the so-called blood-brain barrier. This means that our brain cannot absorb any serotonin that is supplied to it, but must produce the messenger substance "on site" itself and additional intake, for example via a dietary supplement, has no effect.

In order to increase the serotonin level, it can help to provide the body with all the building blocks needed for production in sufficient quantities. The serotonin precursor L-tryptophan is found in numerous foods and can be particularly useful in combination with other nutrients such as vitamin B, magnesium or zinc stimulate the important hormone production. Vitamin D and the already healthy omega-3 fatty acids are also said to be able to have a positive effect on serotonin levels. In addition to a balanced, vitamin-rich diet, a high-quality dietary supplement with L-tryptophan can help maintain a healthy serotonin level and thus create the best conditions for an all-round healthy organism, a good mood during the day and a restful sleep at night.

You can learn more about L-tryptophan and other amino acids in this article.

5thSerotonin – Good mood and restful sleep

There is more to the “happiness hormone” serotonin than just a mood enhancer and it is one of many important factors for staying happy and balanced in the long term, but also healthy and productive – and for sleeping well. Especially when the sleep-promoting function of the neurotransmitter is missing, restful nights quickly become a challenge and hit us even harder. the mood.

Therefore, try not to neglect your serotonin levels so that you can sleep well and start the day healthy and happy!

6. Conclusion

• Serotonin is an important neurotransmitter and plays an important role in the psyche, sleep, cardiovascular and intestinal systems.

• As a happiness hormone, serotonin has a relaxing, mood-enhancing and balancing effect and can reduce the feeling of stress.

• Serotonin regulates a healthy sleep structure and has a positive effect on falling asleep and sleeping through the night.

• To actively increase serotonin levels, dietary supplements containing L-tryptophan, sufficient daylight, physical activity and an overall vitamin-rich diet are suitable.

Best regards and see you soon!