Serotonin exists as a key neurotransmitter in the brain and central nervous system. Along with norepinephrine, this neurotransmitter acts in modulating pain perception, sleep, fatigue, cognition and mood in normal individuals. Since serotonin touches so many aspects of the healthy functioning of the body, researchers are actively studying serotonin neurotransmitters. Nine different types of the serotonin neurotransmitter appear throughout the brain, according to "Basic Neurochemistry."
Tryptophan and Serotonin
Tryptophan, an amino acid, exists as a precursor or required material to create serotonin. Dietary intake of protein creates the primary source of tryptophan. Tryptophan competes with other amino acids for transport into the brain. The tryptophan, along with oxygen, forms the serotonin. Consequently, tryptophan remains a necessary requirement for production of serotonin in the body.
Tryptophan in the Diet
Protein food ingestion releases tryptophan into the body via the intestines, according to "Physiology and Behavior." Foods high in tryptophan include egg whites, cod, pumpkin, sunflower and sesame seeds, parmesan and cheddar cheese, rice, milk, pork chops, turkey and chicken. Science News reports that individuals need to consume complex carbohydrates or starch-rich foods in order to transport serotonin to the brain. Complex carbohydrates include foods such as whole grain cereals, lentils, rice, beans and buckwheat.
Depression Medication and Serotonin
Individuals with depression exhibit low levels of serotonin in the brain. The depression drugs, called selective serotonin reuptake inhibitors, inhibit the reuptake of serotonin that increases the serotonin in the brain. Some common selective serotonin reuptake inhibitors drugs include citalopram, fluoxetine, paroxetine and sertraline.
Exercise and Serotonin
According to the International Encyclopedia of the Social Sciences, serotonin in the body rises with exercise. The "Journal of Psychiatry and Neuroscience" indicates regular activity with aerobic exercise produced an increase in both serotonin and tryptophan. The elevated levels continued after completion of the exercise.
Bright Lights and Serotonin
According to the "Journal of Psychiatry and Neuroscience," bright lights raise the level of serotonin in the body. Bright lights exist as a standard treatment for seasonal depression. Scandinavia uses "light cafes" to capture the beneficial effect of elevating serotonin in the body. Architects now use daylight in buildings to increase contact with bright lights.
Psychotherapy and Serotonin
"Psychological Medicine" in 2009 describes the positive effect of psychotherapy or cognitive behavior therapy in elevating the level of serotonin in individuals with depression. The study utilized positron emission tomography scanning to show images of the change in serotonin levels in the brain. Serotonin receptor binding increased after the psychotherapy sessions.
References
- "Basic Neurochemistry"; Serotonin; G. J. Siegel, et al.;1999
- "Physiology and Behavior"; Meal Ingestion, Amino Acids and Brain Neurotransmitters; S. Choi, et al.; 2009
- Science News: Stress-prone? Altering the Diet May Help
- International Encyclopedia of the Social Sciences: Serotonin
- "Journal of Psychiatry and Neuroscience"; How to Increase Serotonin in the Human Brain without Drugs; S. N. Young, PhD; 2007
- "Psychological Medicine"; Psychotherapy Increases Brain Serotonin; H. Karlsson, et al.; 2009
