Serotonin and Depression 

Serotonin is a neurotransmitter that is synthesized, stored, and released by specific neurons in the brain. Natural Serotonin is involved in the regulation of several processes within the brain, including, depression, mood, emotions, aggression, sleep, appetite, anxiety, memory and perceptions. Natural Serotonin regulates these processes through pathways that innervate (connect to) different brain regions. These are located in the brainstem area, called the Raphé nucleus. These neurons send long axons to higher centers in the brain including the neocortex, and the limbic system, (e.g., the amygdale). A second pathway for serotonin neurons descends down the spinal cord; these neurons control muscle activity.

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The function of serotonin depends on the region of the brain into which it is released (it also depends on the type of serotonin receptor present in that region). For example, the serotonin neurons in the neocortex in the front of the brain (frontal cortex) regulate cognition, memory, and perceptions. The serotonin neurons in the hippocampus regulate memory and mood. The serotonin neurons in other limbic areas such as the amygdala also regulate mood.
 
The neuroanatomy picture below shows the connection between two neurons (the "synapse"). Natural Serotonin is stored in small vesicles within the nerve terminal of a neuron. Electrical impulses (arising in the Raphé nucleus, for example) traveling down the axon toward the terminal cause the release of serotonin from small vesicles into the synaptic space. Once in the synaptic space, the serotonin binds to special proteins, called serotonin receptors, on the membrane of a neighboring neuron (this is usually at a dendrite or cell body). When serotonin binds to serotonin receptors (there are actually at least 14 types of serotonin receptors), it causes a change in the electrical properties of the receiving neuron that generally results in a decrease in its firing rate.

Serotonin is present in the synaptic space only for a limited amount of time. If it is not bound to the serotonin receptor, serotonin is removed from the synaptic space via special proteins called transporters. The serotonin transporters are proteins located on the serotonin neuron terminals and they are in a unique position to transport serotonin from the synaptic space back into the neuron where it can be metabolized by enzymes.       Source NIDA
 
Causes and contributors of low Serotonin Levels and Deficiency

Serotonin is synthesized in the brain and body from tryptophan an amino acid. Tryptophan converts into 5- hydroxytryptophan then into serotonin (5-hydroxytryptamine), if all of the co-factors are present.

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The production of natural serotonin can be impaired by:

• Alcohol
• Artificial sweeteners (aspartame)
• Caffeine
• Cigarette Smoking
• Diabetes
• Dietary deficiencies of nutrient co-factors
• Ecstasy, Diet Pills, and certain medications
• Genetic Predisposition
• Hormone Imbalances (thyroid, adrenal, estrogen)
• Hypoglycemia
• Inflammation
• Infections
• Poor Diet
•  Lack of exercise
• Lack of sunlight
• Problems converting tryptophan to Serotonin
• Problems with Digestion
• Stress and Anger 

Ways to Determine Natural Serotonin Levels

Laboratory analysis can now provide precise information on neurotransmitter deficiencies or overloads. A urinary lab test can measure natural serotonin levels and can determine if an imbalance is present.

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Foods that can help increase Serotonin levels

• chicken
• turkey    
• tuna 
• salmon
• kidney beans
• rolled oats
• Lentils
• chickpeas
• pumpkin seeds
• sunflower seeds
• baked potato with skin
• Tahini (sesame butter)
• walnuts 
• avocado
• almond butter
• Eat a variety of fresh fruits and vegetables (organic if possible)
• Complex Carbohydrates
• Drink 6-8 glasses of water daily

Lifestyle Changes

• Get plenty of exercise (30 minutes at least three times a week)
• Eat regularly throughout the day.
• Get plenty of natural sunlight
• Manage stress and negative emotions
• Get 6-8 hours of quality sleep a night
• Set time aside for fun and relaxation
• Take a multivitamin daily
• Take a serotonin supplement