Serotonin: Everything You Need to Know

Feeling out of sorts, struggling to sleep, or finding it hard to focus? Serotonin could be the reason. This tiny molecule has a massive impact on how you feel, think, and function every day. Let’s break down what serotonin does, why it matters, and how you can support healthy levels naturally.

One effective way to support your body's serotonin production is by ensuring you get enough vitamin B6, a key nutrient involved in the synthesis of this important neurotransmitter. If you’re looking for an easy and tasty option, consider trying B6 vitamin gummies as part of your daily routine. For guidance on choosing the best ones, check out this expert-reviewed list of the best vitamin B6 gummies of 2025.

 

Discover Our Best Gummies with Serotonin - Gummies

What Is Serotonin?

Serotonin is a chemical messenger—also called a neurotransmitter—that helps nerve cells communicate with each other. While it’s famous for boosting mood, serotonin’s reach goes much further. It’s found throughout your body, especially in your brain and digestive system, and it plays a role in everything from sleep to appetite to memory.

Why Is Serotonin Called the “Happy Chemical”?

You might have heard serotonin called the “happy chemical.” That’s because it’s closely linked to feelings of wellbeing and emotional stability. When your serotonin levels are balanced, you’re more likely to feel calm, focused, and content. Low levels, on the other hand, are linked to depression, anxiety, irritability, and even trouble sleeping.

Key Functions of Serotonin

Serotonin is involved in a surprising number of body processes. Here’s what it does:

• Mood regulation: Helps control emotions, happiness, and resilience to stress.

• Sleep: Regulates sleep-wake cycles and helps your body make melatonin, the sleep hormone.

• Appetite and digestion: Influences how hungry you feel and how your digestive system works.

• Memory and learning: Supports focus, learning, and memory formation.

• Pain perception: Helps manage how your body perceives pain.

• Blood clotting: Assists in wound healing by helping blood to clot.

Where Serotonin Works in Your Body

What Happens If Serotonin Levels Are Too Low or Too High?

Low serotonin can lead to:

• Depression and anxiety

• Irritability and mood swings

• Sleep problems

• Trouble concentrating

• Cravings for carbohydrates

• Digestive issues

High serotonin (usually from medication or supplements) can cause a rare but serious condition called serotonin syndrome, with symptoms like confusion, rapid heart rate, and high blood pressure.

How Is Serotonin Made?

Your body makes serotonin from an amino acid called tryptophan, which you get from food. Tryptophan is found in foods like nuts, cheese, and turkey. Once in your body, it’s converted into serotonin through a series of chemical steps.

How Can You Support Healthy Serotonin Levels?

You can’t get serotonin directly from food or supplements, but you can support your body’s natural production. Here’s how:

1. Eat a Balanced Diet

• Foods rich in tryptophan (like eggs, nuts, seeds, tofu, and cheese) help your body make serotonin.

• Pairing tryptophan-rich foods with healthy carbohydrates can boost absorption.

2. Get Regular Exercise

• Physical activity increases the release of tryptophan into your blood and boosts serotonin production.

• Even a brisk walk can help lift your mood.

3. Spend Time in Sunlight

• Exposure to natural light helps your body make serotonin.

• Aim for at least 15–30 minutes of daylight each day.

4. Prioritise Sleep

• Good sleep supports healthy serotonin and melatonin levels.

• Try to keep a regular sleep schedule and create a calming bedtime routine.

5. Manage Stress

• Chronic stress can lower serotonin.

• Mindfulness, relaxation techniques, and connecting with others can help.

Serotonin and Mental Health

Low serotonin is often linked with depression, anxiety, and other mood disorders. Many common antidepressants work by increasing the amount of serotonin available in the brain. These include selective serotonin reuptake inhibitors (SSRIs), which are widely prescribed for depression and anxiety.

A recent study found that boosting serotonin made people better at controlling their behaviour, especially when dealing with negative information. This suggests serotonin isn’t just about feeling good—it helps you handle life’s challenges and bounce back from setbacks.

Discover Our Best Gummies with Serotonin - Nuchu 

Nuchu Calming Gummies

Description (Calming Gummies):

Unwind and embrace tranquility with our plant extract-infused vitamin gummies, designed to promote calm and relaxation. Each bottle contains 60 gummies, offering a delightful daily dose of serenity.

Key Features:

• 60 gummies per bottle

• Strawberry flavored

• Vegan-friendly

• No artificial additives

• No added sugars OR sweeteners

• Gut-friendly

• Packed with prebiotic fibre

Composition and Benefits:

Our Calming gummies are formulated with three primary active ingredients:

1. Vitamin B6: Aids in serotonin production, promoting mood regulation.

2. Vitamin B12: Supports healthy nerve function.

3. Ashwagandha: Helps regulate cortisol levels, reducing stress.

Nutritional Information:

Ingredients:

Our gummies are made with natural ingredients, including FOS (Fructooligosaccharides), pectin, ashwagandha root extract, and natural flavouring. They contain no artificial sweeteners or additives.

Usage Instructions:

Take 2 gummies per day for optimal results.

Try our gummies today and feel the difference for yourself!

Measuring Serotonin Levels

Doctors can measure serotonin in your blood or urine, but these tests are usually only done if there’s a medical reason. Normal blood levels are typically between 101–283 nanograms per millilitre (ng/ml), though this can vary.

Can Supplements Help?

Some supplements, like 5-HTP and L-tryptophan, are marketed to boost serotonin. 5-HTP is a compound your body naturally makes from tryptophan, and it’s used to make serotonin. Some studies suggest 5-HTP may help with mood, sleep, and appetite, but more research is needed, and supplements can interact with medications or cause side effects.

Latest Research: Serotonin’s Role in Behaviour and Learning

Recent studies show serotonin is involved in much more than mood. It helps your brain weigh up decisions, manage risk, and learn from mistakes. Scientists now believe serotonin acts as a kind of “code for value,” helping your brain decide what’s worth your effort and what’s not.

Fast Facts About Serotonin

• About 90% of your body’s serotonin is found in your gut, not your brain.

• Serotonin helps regulate bowel movements and appetite.

• Women and men may respond differently to low serotonin—women are more likely to feel depressed, while men may become more impulsive.

• Antidepressants that target serotonin are among the most prescribed medications worldwide.

FAQ:

1. What is serotonin?

Serotonin, also known as 5-hydroxytryptamine (5-HT), is a neurotransmitter and hormone that plays a crucial role in regulating various bodily functions. It is primarily found in the brain, digestive system, and blood platelets. Serotonin helps transmit signals between nerve cells and is often referred to as the "feel-good" chemical due to its influence on mood and well-being.

2. What does serotonin do in the body?

Serotonin has multiple functions, including:

• Mood regulation: Influences feelings of happiness and emotional stability.

• Sleep: Contributes to the regulation of sleep-wake cycles via its role in melatonin production.

• Appetite: Affects hunger and satiety signals.

• Digestion: Regulates gut motility and secretions in the digestive tract.

• Cognitive functions: Supports memory, learning, and decision-making.

• Physical processes: Helps regulate body temperature, blood clotting, and bone health.

3. Where is serotonin produced?

Serotonin is produced in two main areas:

• Brain: Specialised cells in the central nervous system, particularly in the raphe nuclei, synthesise serotonin from the amino acid tryptophan.

• Gut: Approximately 90% of the body’s serotonin is produced by enterochromaffin cells in the gastrointestinal tract, where it regulates digestion.

4. How does serotonin affect mood?

Serotonin stabilises mood by facilitating communication between neurons in brain areas like the prefrontal cortex and amygdala, which govern emotions. Adequate serotonin levels are associated with feelings of calm and contentment, while imbalances may contribute to mood disorders such as depression or anxiety.

5. What is serotonin syndrome?

Serotonin syndrome is a potentially life-threatening condition caused by excessive serotonin levels, often due to medication overuse or interactions (e.g., combining SSRIs with other serotonergic drugs). Symptoms include:

• Confusion or agitation

• Rapid heart rate

• High blood pressure

• Sweating or fever

• Muscle rigidity or tremors

• In severe cases, seizures or coma

If you suspect serotonin syndrome, seek immediate medical attention via NHS 111 or A&E.

6. What happens when serotonin levels are low?

Low serotonin levels may lead to:

• Depression or low mood

• Anxiety

• Sleep disturbances (e.g., insomnia)

• Increased appetite or cravings for carbohydrates

• Poor concentration or memory

• Digestive issues, such as irritable bowel syndrome (IBS)

7. Can you test serotonin levels?

Directly measuring serotonin levels in the brain is not feasible in routine clinical practice. However, doctors may measure serotonin metabolites (e.g., 5-HIAA) in urine or blood to assess serotonin activity indirectly, often for diagnosing conditions like carcinoid syndrome. In the UK, such tests are typically ordered by specialists and are not standard for mental health assessments.

8. How can I increase serotonin levels naturally?

To boost serotonin naturally:

• Diet: Eat foods rich in tryptophan, such as turkey, eggs, salmon, nuts, and seeds.

• Exercise: Engage in regular physical activity, such as walking or yoga.

• Sunlight: Spend time outdoors, as natural light boosts serotonin production.

• Sleep: Maintain a consistent sleep schedule.

• Stress management: Practise mindfulness, meditation, or breathing exercises.

• Social interaction: Connect with friends or family to enhance emotional well-being.

9. What medications affect serotonin levels?

Medications that influence serotonin include:

• Selective Serotonin Reuptake Inhibitors (SSRIs): E.g., sertraline, fluoxetine (commonly prescribed in the UK for depression and anxiety).

• Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs): E.g., venlafaxine.

• Monoamine Oxidase Inhibitors (MAOIs): Less common, but increase serotonin by preventing its breakdown.

• Triptans: Used for migraines, can affect serotonin receptors.

• Recreational drugs: E.g., MDMA, which can cause serotonin surges.

Always consult a GP or pharmacist before combining medications, as interactions can lead to serotonin syndrome.

10. What is the role of serotonin in mental health disorders?

Serotonin imbalances are linked to several mental health conditions:

• Depression: Low serotonin activity in certain brain regions.

• Anxiety disorders: Dysregulated serotonin signalling.

• Obsessive-Compulsive Disorder (OCD): Altered serotonin pathways.

• Post-Traumatic Stress Disorder (PTSD): Serotonin dysfunction in fear-processing areas.

• Eating disorders: Serotonin influences appetite and impulse control.

Treatments like SSRIs or cognitive behavioural therapy (CBT) often target serotonin-related pathways.

11. How does diet affect serotonin?

Diet impacts serotonin production because tryptophan, the precursor to serotonin, is obtained from food. Key dietary tips:

• Tryptophan-rich foods: Include poultry, eggs, fish, oats, bananas, and cheese.

• Complex carbohydrates: Whole grains like brown rice or quinoa help tryptophan cross the blood-brain barrier.

• Vitamin B6 and magnesium: Found in leafy greens, nuts, and seeds, these support serotonin synthesis.

• Avoid excessive sugar: High sugar intake may disrupt serotonin regulation.

12. Can exercise boost serotonin?

Yes, exercise increases serotonin production and release. Aerobic activities like running, cycling, or swimming are particularly effective. Exercise also enhances tryptophan transport to the brain and reduces stress hormones, promoting serotonin activity. The NHS recommends at least 150 minutes of moderate exercise per week.

13. What is the connection between serotonin and sleep?

Serotonin is a precursor to melatonin, the hormone that regulates sleep. During the day, serotonin promotes wakefulness, while at night, it is converted into melatonin in the pineal gland to induce sleep. Disruptions in serotonin levels can lead to insomnia or poor sleep quality.

14. Are there serotonin supplements?

Direct serotonin supplements are not available, as serotonin cannot cross the blood-brain barrier. However, supplements like 5-HTP (5-hydroxytryptophan) or L-tryptophan are sometimes used to boost serotonin production. In the UK, these are available over-the-counter but should only be taken under medical supervision due to risks of side effects or interactions.

15. How does serotonin relate to gut health?

The gut produces most of the body’s serotonin, which regulates intestinal motility and secretions. Serotonin imbalances may contribute to conditions like IBS, where symptoms include bloating, constipation, or diarrhoea. A healthy gut microbiome, supported by a balanced diet with fibre and probiotics, can enhance serotonin-related gut functions.

Discover Our Best Gummies with Serotonin - Gummies