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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 10 men can expect to develop it during their lifetime. Studies have shown that people suffering from depression have imbalances in 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, including mental performance, emotional states, and the response to pain. Virtually all life functions are controlled by neurotransmitters.

Serotonin is a key neurotransmitter with many important functions in the brain and body. Serotonin deficiency is a common contributor to mood problems. Some feel that it is an epidemic in the United States. Serotonin is key to our feelings of happiness and very important to our emotions because it helps defend us against both anxiety and depression. Many of the current biochemical theories of depression focus on biogenic amines, which are a group of chemicals important in neurotransmission, primarily norepinephrine, serotonin, and to a lesser extent dopamine, acetylcholine, and epinephrine.

What causes or contributes to serotonin deficiency?

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

or poor diet. Neurotransmitters are made in the body from proteins. Certain vitamins and minerals called “cofactors” are also required. If your nutrition is poor and you don’t take in enough protein, vitamins, or minerals to build neurotransmitters, a neurotransmitter imbalance develops. 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 generate 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 drugs and substances such as caffeine, alcohol, nicotine, NutraSweet, antidepressants, and some cholesterol-lowering medications reduce levels of serotonin and other neurotransmitters.

o Hormonal changes cause low serotonin levels and neurotransmitter imbalances.

o Lack of sunlight contributes to low serotonin levels

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

Other serotonin-related disorders include:

Depression

Anxiety

Panic attacks

insomnia

Irritable colon

premenstrual syndrome/hormone dysfunction

fibromyalgia

obesity

Eating disorders

Obsessions and Compulsions

muscle bread

Chronic pain

Alcohol abuse

migraines

How do I know if serotonin is deficient?

Neurotransmitter tests, questionnaires, and blood tests can help determine if you might have a serotonin deficiency. Certain tests can determine if you have normal levels of vitamin and mineral precursors and cofactors needed for the brain to produce serotonin. Additionally, hormones such as adrenal, thyroid, and estrogen levels can affect serotonin levels and may explain why some women have premenstrual and menopausal mood problems.

How to raise serotonin levels naturally

Prescription drugs like Prozac, Zoloft, Paxil, and Lexapro are classified as selective serotonin reuptake inhibitors or (SSRIs). They help keep more of the serotonin in circulation that your brain is producing. They are used for a wide variety of symptoms including depression, panic attacks, anxiety, post-traumatic stress disorder, obsessions, and compulsions. There are serotonin/norepinephrine reuptake inhibitors (SNRIs) like Effexor and Cymbalta that keep more serotonin and norepinephrine in circulation.

Nutrient therapies, such as targeted amino acid therapy, naturally increase the levels of neurotransmitters in which a person has been found to be deficient. 5-Hydroxytryptophan and tryptophan are widely known for their ability to help with depressive symptoms by raising serotonin levels in the brain. Numerous clinical trials have studied the efficacy of 5-HTP in treating depression. One compared 5-HTP to the antidepressant drug fluvoxamine and found 5-HTP to be equally effective.

It can be used alone or in combination with medications to keep doses low and to prevent the “breakdown” that many people experience with medications.

or tryptophan –> 5-HTP –> serotonin

Herbal remedies such as St. John’s wort are available to relieve symptoms of depression and anxiety. Some work in a similar way to SSRI antidepressants.

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

Exercise at least 30 minutes three times a week.

Walking, yoga, stretching.

Get plenty of sunlight.

Drink 6-8 glasses of water a day

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 make depression, anxiety, and sleep problems worse.

useful supplements

Daily multivitamin/multimineral

Combined EPA/DHA Fish Oil Capsule 2000 mg daily

Supplements that raise serotonin such as:

L-tryptophan 1000 mg before bed

5HTP 300mg daily

Serene 3 capsules daily

Serotone 3 capsules daily

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