
Do You Think You Have Low Serotonin?
Serotonin is often called the “feel-good” neurotransmitter, and it’s linked to mood regulation, sleep, appetite, and even digestion. When serotonin levels drop, you can feel a myriad of signs that may be affecting both your mental and physical well-being. Low serotonin is closely linked to mood disorders like depression, anxiety, and irritability, but its impact can extend far beyond just your emotional state. It can disrupt your sleep cycle, impair cognitive function, and even contribute to physical symptoms like chronic pain and gut health.
But what leads to serotonin levels dropping in the first place, and more importantly, how can you address it?
In this blog, we’ll dig into the science behind low serotonin, its effects on your body, and practical steps you can take to restore balance. Whether you’re struggling with persistent low mood, fatigue, or unexplained physical symptoms, understanding the role of serotonin is an important first step in reclaiming your health and vitality. From dietary changes and lifestyle adjustments to natural supplements, we’ll explore the best ways to boost serotonin naturally and support your overall well-being.
What is Serotonin?
Serotonin, also known in science circles as 5-hydroxytryptamine (5-HT), is a neurotransmitter that communicates information throughout the brain and body by relaying signals between nerves. Its building block is the amino acid tryptophan, along with Vitamin B.
Roughly 90% of serotonin is found in your gut or your Digestive System. The cells that line the gut store it and then release it into the bloodstream. Platelets collect serotonin to save it for an injury. When your body has a cut, serotonin is released by the platelets in the Blood System to help clots form and a wound heal.
We may think this neurotransmitter should live in the brain – but only %10 of it does! It stands to reason that to boost serotonin naturally, you need to focus on gut health!
What Does Low Serotonin Feel Like?
Low serotonin can feel like a heavy, persistent cloud hanging over your mood, energy, and general well-being. Since serotonin plays a key role in regulating various bodily functions—especially mood, sleep, and appetite—its deficiency can have a broad range of effects. Here’s what it might feel like:
1. Persistent Low Mood or Depression
One of the most common signs of low serotonin is feeling constant sadness or emotional numbness. You might feel down for no clear reason, and even small tasks can feel overwhelming or pointless. This emotional heaviness can make it hard to experience joy or pleasure, leading to a state of apathy.
2. Increased Anxiety
Low serotonin is often linked to heightened anxiety or nervousness. You may experience persistent worry, excessive stress, or fear about things that wouldn’t usually bother you. This can feel like your mind is racing, and you’re constantly on edge, anticipating negative outcomes.
3. Sleep Disturbances
Since serotonin is involved in regulating sleep patterns, low levels can lead to trouble falling asleep or staying asleep. You may struggle with insomnia, waking up frequently during the night, or feeling unrested even after a full night of sleep. Conversely, some people with low serotonin may experience excessive sleepiness or have a hard time getting out of bed in the morning.
4. Fatigue or Low Energy
Feeling drained, both physically and mentally, is another hallmark of low serotonin. Even with adequate rest, you might feel perpetually tired, lethargic, or unmotivated. Activities that once brought you energy or joy can feel like burdens, and you may have little drive to engage with others or pursue your usual hobbies.
5. Mood Swings or Irritability
Serotonin plays a role in emotional regulation, so when its levels are low, you may experience frequent mood swings. You might feel irritated or frustrated over things that wouldn’t normally bother you, and your emotional reactions may feel out of proportion to the situation.
6. Increased Cravings for Carbohydrates or Sugar
There’s a well-established link between serotonin and appetite. Low serotonin levels can lead to cravings for foods that temporarily boost serotonin, such as sugary or carb-rich foods. This can result in emotional eating or a cycle of indulging in comfort foods to temporarily improve mood, which may only exacerbate feelings of imbalance in the long run.
7. Cognitive Difficulties
With low serotonin, you may experience brain fog, difficulty concentrating, or a lack of mental clarity. This can make it challenging to focus at work, school, or social situations. You might also find it harder to make decisions or remember things as easily as before. This is a common neurotransmitter that shows up on the Brain Scans of people who struggle with focus and executive functioning.
8. Physical Symptoms
Low serotonin doesn’t just affect the mind; it can manifest physically as well. Some people experience chronic pain, headaches, or digestive problems like bloating, constipation, or irritable bowel syndrome (IBS). Since serotonin regulates gut function, a deficiency can impact how well your digestive system works.
9. Social Withdrawal
When serotonin is low, you may find yourself withdrawing from social interactions. What used to be enjoyable, like spending time with friends or family, might feel draining or unimportant. This isolation can further deepen feelings of sadness or loneliness.
10. Sexual desire
Serotonin works to increase your sex drive, and this may be more true for women. Sex hormones like estrogen, testosterone, and progesterone do influence libido, but so do neurotransmitters in females. Serotonin balance is key, as too much serotonin may dampen sex drive.
Emotionally, low serotonin can make you feel like you’re stuck in a mental and emotional fog, unable to break free from its grip. It also has physical implications in the body besides blood clotting.
With the right strategies—whether through diet, exercise, or mental health therapy—it’s possible to naturally boost serotonin levels and start feeling like yourself again.
Low Serotonin And Bone Health
Serotonin may affect bone health and parts of your Locomotor System. Receptors for serotonin have been identified in different types of bone cells. Bone cells themselves may make their own serotonin, but the neurotransmitter the gut cells make may be preferred by those bone cells. Score another point for gut health.
How to Boost Serotonin Naturally for Our Bodies
There are a number of changes we can make to help increase our serotonin levels. These include diet, lifestyle changes, and supplements.
Diet for low serotonin.
We’ve mentioned including tryptophan-containing foods in our scan tips. These tend to be high-protein foods containing many amino acids. Tryptophan is considered an essential amino acid, meaning your body does not produce it. Foods higher in tryptophan include:
- chicken and turkey
- eggs
- cheese
- fish
- peanuts
- pumpkin and sesame seeds
- milk
- tofu and soy
Sugar and alcohol.
Avoid sugar as much as you can. The higher your sugar consumption, the lower your serotonin may be. Alcohol can increase serotonin (and dopamine) in the short term but deplete them in the long term. Since they both can negatively impact your gut health, where 90% of serotonin is made, it’s best to cut down or cut out both of these.
Lifestyle changes.
Sunshine and the outdoors.
Ever feel more energized on a sunny day, even if it’s snowing? Getting outside in natural sunlight is one of the natural sources of serotonin! The turnover of serotonin in the brain happens in winter and may lead to SAD or Seasonal Affective Disorder. This may be due to reduced sunlight in parts of the world through the winter months. Even getting outside in cloudy weather can be beneficial to your mood.
Exercise.
Movement is shown to increase circulating serotonin in the bloodstream. In rats, this reduced signs of post-partum depression. It also boosts other brain chemicals such as:
- GABA
- Acetylcholine
- Dopamine
- Glutamate
Try 20-30 minutes of daily exercise, such as a morning walk, for low serotonin levels.
Support your gut.
If digestive issues are a problem, it may be a sign to double down on your gut health. There are many aspects to digestive health, including:
- Parasite cleansing
- Replacing lost or low digestive enzymes
- Supporting the gut lining with bone broth, okra, and herbs like slippery elm
- incorporating more water throughout the day as a step toward relieving constipation
- Supporting the gut microbiota through prebiotic foods
- Working with Nervous System supports like mindfulness and relaxation
Supplements For Low Serotonin
At CBH Energetics, we support imbalances through lifestyle changes along with homeopathy, herbal remedies, and dietary supplements. There are options in all three categories that can naturally boost serotonin.
Herbal remedies
Scutaleria is used in traditional Chinese medicine to support liver function and digestion. It naturally contains melatonin and serotonin, which can help your sleep-wake cycle by balancing your circadian rhythm.
Blending herbals with amino acids may support low serotonin and circadian balance. LunaSOMM combines valerian root, hops, wild lettuce, and passionflower with 5-HTP and amino acids to promote a relaxed Nervous System and rest.
Homeopathic remedies
A one-ingredient, safe homeopathic solution can support serotonin production. Different dilutions of serotonin are included in this remedy that may also help support joint pain and appetite imbalances.
CerebroMax, another homeopathic tincture, is for the temporary relief of symptoms relating to sleep, memory, and emotional issues. This is used as a Nervous System drainage remedy along with neurotransmitter support.
Dietary Supplements
5-HTP is also called 5-Hydroxytryptophan. This is a by-product of the amino acid tryptophan and may encourage serotonin production, which in turn can improve sleep and enhance mood. It may have the side benefit of reducing cravings related to low serotonin. This can easily be taken as a spray or as a capsule.
Vitamin B6, also called pyridoxine, helps to build serotonin. Vitamin B Complex includes all the B vitamins and may also assist in boosting mood and helping with low energy.
There is some evidence that decreased inositol is associated with depression. Supplementing with this B vitamin may increase the sensitization of serotonin receptors.
Many options can boost serotonin naturally, which can be as simple as a supplement or a little more complex as balancing the microbiome and supporting a healthy gut. Starting with daily walks in some sunshine, then adding a homeopathic remedy may make you ready to tackle your Digestive System balance! To dive deeper into more supportive measures and find out if low serotonin is bioenergetically lurking consider a Brain Scan for a full picture of your brain and Nervous System.