When it comes to the neurotransmitters that send information around the body through the nervous system, serotonin is perhaps the best known.
Serotonin, often referred to as the "feel-good" neurotransmitter, is a vital chemical messenger in the brain and body that plays a crucial role in regulating mood, appetite, sleep, and overall well-being.
“Serotonin acts as a natural mood stabiliser, promoting feelings of happiness and contentment while also helping to manage stress and anxiety levels, explains psychologist, Dr Lyndsay Brown, from the Black Dog Institute.
“Maintaining balanced serotonin levels is essential for overall mental and physical health, and imbalances can contribute to conditions such as depression, anxiety disorders, and even gastrointestinal issues.”
Not getting enough sleep or not doing enough exercise can affect our serotonin levels. Taking recreational drugs, such as ecstasy, can also mess with them.
As well as mood regulation, serotonin is critical for good cognitive function and also helps regulate sleep, appetite, digestion and muscle movement.
But, despite it being frequently heralded as the key to a good mood, serotonin shouldn’t be considered a cure-all for mental health issues. As GP Dr Michela Sorensen explains, managing depression is more complicated than focusing solely on serotonin.
“There’s some evidence linking lower levels of serotonin to depression and it is the target for a lot of medications currently used to treat depression,” she says. “But putting the entire spectrum of depression down to one chemical would be a gross oversimplification. There are many genetic, social and environmental factors that interact to lead to clinical depression.”
Besides serotonin, dopamine, oxytocin and endorphins also play important roles in regulating mood.
Related: The importance of happiness chemicals
It is possible to have too much of this feel-good chemical, which can result from certain medications and dietary supplements. Known as serotonin syndrome, this can cause effects such as shivering, diarrhoea, fever, seizures and, in severe cases, death.
According to Michela, many of the ingredients in a common breakfast or brunch meal have been linked with increasing serotonin, including:
Eggs
Salmon
Poultry
Spinach
Nuts
Seeds
Tofu
Lyndsay points out that spotting low serotonin levels is mainly about noticing related symptoms and behaviours. These can include things like:
Ongoing feelings of sadness, anxiety
Irritability and mood swings
Disrupted sleep or insomnia
Changes to your appetite or weight
Decreased interest in activities you once enjoyed
Difficulty concentrating
Low energy levels or fatigue
Physical symptoms such as headaches or digestive issues
“People experiencing a combination of these symptoms over an extended period should consider consulting with a healthcare professional, such as a GP, for an evaluation and diagnosis” says Lyndsay.
There are many scientifically proven ways to increase serotonin levels naturally, says Lyndsay:
Exposure to natural sunlight can stimulate the production of serotonin. Spending time outdoors during daylight hours, particularly in the morning, may help regulate serotonin levels and improve your mood. However, make sure you keep your sun exposure within safe limits – excessive levels of sun exposure can be dangerous.
Getting an adequate amount of quality sleep is crucial for serotonin production and regulation. Establishing a consistent sleep schedule and practicing good sleep hygiene habits can support healthy serotonin levels.
If a lack of sleep is affecting your mood, see your GP for personalised advice.
Exercise increases both serotonin production and release so staying active is key to a good mood
Regular physical activity, such as aerobic exercise and strength training, has been shown to increase serotonin levels. Aim to do at least 30 minutes of moderate-intensity exercise most days a week (enough to get your heart rate up) to experience the mood-boosting benefits.
Chronic stress can deplete serotonin levels over time. Incorporating stress-reduction techniques such as meditation, deep breathing exercises, yoga, or spending time in nature can help manage stress and promote serotonin production.
Building and maintaining meaningful relationships and engaging in social activities can positively impact serotonin levels.
Therapeutic touch therapies like massage may help stimulate the release of serotonin and promote relaxation.
For more information about mental health challenges including depression and anxiety and where to find help, visit the Black Dog Institute website.
If you or someone you know needs help please call:
Lifeline 13 11 14
Beyond Blue 1300 22 4636
Kids Helpline 1800 55 1800
Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.