Serotonin (The Happiness Hormone) - What is it & How does it relate to the rest of the hormonal phases?

If every time you feel depressed, sensitive, or have no desire or zest for life before your period, you tell yourself that it's all in your head, know that it's not really like that. Serotonin has a decisive impact on your mood, and when its levels drop, as happens during your menstrual period, it becomes a real and perfectly valid reason for your lack of enthusiasm and joy.

But what is the connection between serotonin and your menstrual cycle? We explain how the phases of your cycle affect your serotonin levels, and what you can do to keep your serotonin levels in balance at each stage.

What is serotonin?

Serotonin, or the "happiness hormone," is a neurotransmitter that supports communication between nerve cells in the brain and the rest of the body.

It's like a messenger for the brain that transmits signals and impulses to the nervous system and tells the body how to function, which means it plays an important role in a lot of functions.

Sleep, mood, anxiety regulation, digestion, wound healing, bone health, blood clotting, libido, all of these are functions that serotonin is involved in. At the same time, low serotonin levels are associated with depression, mania, and other health problems.

Serotonin vs. Dopamine - What's the difference between them?

Both serotonin and dopamine are neurotransmitters, chemical messengers that transmit impulses and signals from nerve cells in the brain to other parts of the body. Both are considered the happiness hormones and are involved in regulating mood, which is why they can be easily confused. However, there are key differences in their role and function.

Serotonin influences mood, sleep, digestion, and other bodily functions. Low levels of serotonin in the body can cause sleep disorders, anxiety, and depression.

While dopamine is primarily associated with the feeling of pleasure, motivation, satisfaction, and reward, low levels of dopamine can lead to fatigue and lack of motivation.

What role does serotonin play in the body?

The emotions you feel, your moods, and even essential bodily functions like movement and blood clotting are all influenced by serotonin. Its role is to regulate happiness and anxiety, as well as ensure the proper functioning of the body from a physiological and psychological point of view.

Serotonin functions in the brain and body

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• sleep
• Memory
• Bone metabolism
• Sexual behavior
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• Appetite
• Endocrine system
• Blood clotting

More than just a natural mood stabilizer, serotonin levels perform a multitude of functions in the body and have a direct impact on sleep, digestion, and healing. It can be found throughout the body and influences:

• Sleep: During sleep, serotonin is involved in altering REM and non-REM stages.
• Memory: serotonin influences the duration and intensity of memories, especially those in a social or emotional context.
• Bone metabolism: very high serotonin levels are associated with osteoporosis.
• Sexual behavior: serotonin is involved in the control of sexual functions.
• Mood: in the brain, serotonin plays a role in balancing states such as happiness and anxiety.
• Appetite: serotonin can reduce appetite, increasing the feeling of satiety.
• Endocrine system: serotonin can interact with estrogen and thyroid hormones, and is even involved in the stress response and insulin secretion.
• Blood clotting: High serotonin levels are associated with vasoconstriction of arteries and the formation of blood clots, which can speed up healing in the event of injuries.

Why do serotonin levels decrease?

In general, a healthy level of serotonin in the body is between 80-400 micrograms per liter. However, there are situations when this level drops below optimal values, for reasons that may involve several biological, psychological or lifestyle factors.

Among the most common causes of low serotonin are:

• Chronic stress
• Nutritional deficiencies
• Lack of exposure to natural light
• Sleep disorders
• Excessive consumption of alcohol or harmful substances
• Various medical or psychiatric conditions

The connection between serotonin and female hormones

Serotonin interacts with female hormones, contributing to mood and reproductive function. That's why serotonin levels fluctuate significantly with estrogen and progesterone, influencing mood, emotions, and body functions, especially during the menstrual cycle, pregnancy, and menopause.

Estrogen and the stimulation of serotonin levels

Estrogen can affect serotonin synthesis and metabolism, and estrogen fluctuations can in turn cause serotonin levels in the brain to rise and fall.

Because they are so closely connected, the interaction between the two can intensify premenstrual symptoms. Estrogen levels drop during the luteal phase, leading to changes in serotonin levels and, automatically, significant mood swings.

The connection between estrogen and serotonin is even stronger during pregnancy, when the high amount of estrogen in the body stimulates the increase in serotonin levels and increases its efficiency in the brain.

Progesterone and serotonin sensitivity

Progesterone's effect on serotonin in the brain is the opposite of that of estrogen. It can reduce serotonin levels by increasing the activity of enzymes that break it down.

Progesterone influences both serotonin levels and sensitivity to this neurotransmitter. This is especially true during the menstrual cycle, when female hormones naturally fluctuate.

Before menstruation, not only does the decrease in estrogen production lead to a decrease in serotonin levels, but also an increase in progesterone levels. Therefore, these fluctuations can cause mood swings, anxiety, and depressive symptoms precisely because they change the amount of serotonin in the brain.

How do a woman's hormonal phases influence serotonin levels?

Because the phases of the menstrual cycle are closely linked to fluctuations in estrogen and progesterone, and in turn the two female hormones influence the synthesis and metabolism of serotonin, there is a close connection between the menstrual cycle and serotonin levels in the brain.

Numerous studies have already shown a correlation between estrogen and serotonin levels during the menstrual cycle. Each phase of the cycle has its own impact and triggers different changes in serotonin in the body.

Also, various hormonal imbalances can lead to fluctuations in the amount of serotonin in the body and can have significant effects on mood, sleep, and behavior.

Follicular phase

During the follicular phase , when estrogen is produced in abundance in the body, it stimulates the synthesis of serotonin and causes an increase in the level of this neurotransmitter. These changes contribute to a more positive mood, increased energy levels and pain tolerance, as well as improved cognitive functions.

Ovulation

At ovulation , the amount of estrogen in the body reaches a peak and is immediately followed by a sharp drop. This also causes a fluctuation in serotonin, influencing mood and motivation.

Luteal phase

During the luteal phase , both the increase in progesterone levels and the decrease in estrogen production contribute to a decrease in serotonin levels. When this happens, mood becomes less positive, energy and motivation levels decrease, and symptoms of anxiety or depression may occur.

Menstruation

Progesterone and estrogen levels are at their lowest during menstruation, and serotonin levels are typically low during this time. Therefore, symptoms that occurred during the luteal phase in response to decreased serotonin levels persist into menstruation until estrogen levels begin to rise.

Maintaining optimal serotonin levels depending on the phases of the menstrual cycle

Maintaining a stable serotonin level even throughout the menstrual cycle, despite hormonal changes, can be very helpful in managing mood swings and premenstrual syndrome symptoms.

In general, lifestyle and dietary changes play an important role in stimulating and maintaining optimal serotonin levels.

But in the case of hormonal imbalances, it is important to talk to your doctor and seek help to keep serotonin fluctuations under control.

Foods recommended for maintaining hormonal balance

In the body, serotonin is synthesized from tryptophan, an essential amino acid used in protein biosynthesis. The fact that it is an essential amino acid means that the body does not produce it itself, but needs to assimilate it from the outside, through food.

To maintain optimal serotonin levels, it is recommended to consume foods rich in tryptophan such as eggs, cheese, tofu, nuts, pineapple, turkey, red meat and salmon.

It is also recommended to include complex carbohydrates and Omega-3 sources in your diet to maintain hormonal health.

Physical exercises

Regular physical activity is associated with increased levels of serotonin and dopamine in the brain, contributing to a good mood. Exercise also influences the availability of tryptophan, indirectly affecting serotonin synthesis.

Exposure to natural light

Exposure to natural light can stimulate the regulation of serotonin levels in the body. Bright light, whether from the sun or other sources, stimulates the retina and sends a signal to the brain to produce more serotonin.

That's why treatment for seasonal depression often involves light therapy or sun exposure.

Food supplements

Certain dietary supplements such as tryptophan, magnesium, or vitamin B can influence serotonin levels in the body. However, keep in mind that serotonin is closely linked to your emotional and psychological health, so do not take supplements or medications that can influence brain chemistry without a doctor's recommendation.

Disorders associated with serotonin and the menstrual cycle

Disorders associated with serotonin, especially a decrease in its levels in the body, have a direct impact on behavior and mental health.

For women with serotonin disorders, symptoms can worsen as large fluctuations in estrogen and progesterone alter serotonin levels in the body during the menstrual cycle. Such disorders can include:

• Premenstrual depression (PMDD): is a more severe form of premenstrual syndrome, causing serious mood swings 1-2 weeks before menstruation.
• Premenstrual syndrome (PMS): includes a set of physical and emotional symptoms that occur before menstruation, including mood swings, fatigue, and irritability.
• Anxiety : Serotonin plays an important role in regulating mood and anxiety, and reduced activity is associated with increased levels of anxiety.
• Endocrine imbalances: can directly influence serotonin levels and cause mood swings, anxiety, and depression.

Frequently asked questions about serotonin

It can be a real challenge to understand your body and yourself when it feels like your mood is changing out of the blue. Serotonin plays a crucial role in emotional and physical balance, and hormonal changes, especially those specific to the menstrual cycle, can directly influence its levels. That's why we've gathered here some of the most frequently asked questions about serotonin and how it affects you, and we hope the answers give you a little more peace and clarity.

What is the connection between serotonin and premenstrual syndrome?

Before menstruation, estrogen levels decrease and progesterone levels increase, both hormonal changes having the same impact on serotonin, namely decreasing serotonin levels.

Low serotonin levels during the premenstrual period are associated with symptoms such as irritability, sadness, anxiety, and food cravings, contributing to the onset of premenstrual syndrome (PMS).

What role does estrogen play in serotonin production?

Estrogen helps increase serotonin levels by stimulating production and increasing the sensitivity of receptors in the brain. When estrogen levels drop, as happens during the luteal phase, serotonin levels also drop, negatively impacting mood.

What is PMDD and how is it different from PMS?

PMDD (premenstrual dysphoric disorder) is a more severe form of premenstrual syndrome (PMS) and has a more pronounced sensitivity to fluctuations in estrogen, progesterone, and serotonin.

PMS generally involves mild physical and emotional symptoms, such as irritability, lack of motivation, and mood swings. PMDD, on the other hand, involves intense mood disturbances, such as severe depression, extreme irritability, and anxiety, that significantly affect daily life.

Why do some women become more anxious during menstruation?

During menstruation, estrogen and progesterone levels reach low levels, which can also keep serotonin levels low. This can lead to anxiety, which can be exacerbated by menstrual cramps, fatigue, and other symptoms specific to menstruation.

How does stress influence serotonin levels?

Chronic stress negatively affects brain function and can lead to a decrease in serotonin production. Since cortisol levels increase during stressful times, there is a possibility that the excess presence of this hormone can disrupt the chemical balance of the brain and influence serotonin activity.

How is serotonin levels measured in the body?

Serotonin can be measured with blood tests, but these tests don't always accurately reflect serotonin levels in the brain. Urine tests also don't effectively measure serotonin levels. That's why diagnosing imbalances usually involves working with a medical professional and carefully observing symptoms, rather than lab measurements.

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