How the Gut Brain Connection Can Naturally Boost Serotonin Levels

They say the way to someone’s heart is through their stomach. But it might also be where your happiness begins! Our body depends on neurotransmitters like serotonin to create feelings of well-being. To boost serotonin levels, it’s important to take care of your gut health. Why is that? Let’s explore the gut-brain connection and how to naturally increase serotonin.

What is the Gut<> Brain Connection?

Before learning how to boost serotonin levels, let’s get down to basics. The gut brain connection, also known as the gut-brain-axis, is a complex communication system. This network is between, you guessed it, the gut and the brain.

The gut has a reputation as our second brain. It’s earned this moniker because research shows that the condition of the gut biome severely impacts several systems throughout the body that influence our mood 1.

Our gut bacteria influences:

• Central Nervous System (CNS)
• Enteric Nervous System (ENS)
• Autonomic Nervous System (Sympathetic and Parasympathetic)
• Neuroendocrine Pathways
• Neuroimmune Pathways

The body regulates all of this through a major nerve called the vagus nerve. The vagus nerve interacts with short-chain fatty acids and other metabolites in our system. Based on these interactions, it sends signals to the brain. Once the brain processes these signals, you become consciously aware of your current mood.

Gut Biome and Mood

There is more to the gut-brain connection than just gastrointestinal distress causing bouts of anxiety. The gut is also responsible for helping our body produce hormones.

A comprehensive meta-analysis looking at the gut-brain-axis noted,

“In addition to generating these metabolites that activate endogenous CNS signaling mechanisms, the microbiota can independently produce or contribute to the production of a number of neuroactive molecules including but not limited to γ-aminobutyric acid, 5-HTP, norepinephrine and dopamine 2.

– Cell Mol Gastroenterol Hepatol

Those findings are very promising in pinpointing a link between the gut and mental health. After all, dopamine helps us feel a sense of reward. Meanwhile, norepinephrine can increase your focus. However, this is an article where you are looking to boost serotonin levels. The key here is the fact that the gut biome produces 5-HTP.

How Does 5-HTP Help Boost Serotonin Levels?

5-Hydroxytryptophan, or 5-HTP, is a naturally occurring amino acid made from the essential amino acid tryptophan—the same one found in turkey that’s linked to sleepiness.

When 5-HTP enters the body, it may help relieve pain and improve sleep. It can also boost mood because the body converts 5-HTP into serotonin, a key neurotransmitter that promotes feelings of happiness.

This means the gut not only produces 5-HTP, but stomach acids do not damage this important molecule. However, 5-HTP is just one way gut health can help increase serotonin levels.

This means the gut not only produces 5-HTP, but stomach acids do not destroy this important molecule. However, 5-HTP is just one way gut health can help increase serotonin levels.

Research shows,
“5-Hydroxytryptophan (5-HTP) is the intermediate metabolite of the essential amino acid L-tryptophan (LT) in the biosynthesis of serotonin. Intestinal absorption of 5-HTP does not require the presence of a transport molecule and is not affected by the presence of other amino acids.”3.”

– Altern. Med. Rev.

Why Gut Health Can Boost Serotonin Levels

We often think of serotonin as a brain chemical because it makes us feel good. Many people mistakenly believe most serotonin is made in the brain or adrenal glands. However, about 90% of the body's serotonin is actually produced in the gut.

Research shows that gut bacteria play a key role in stimulating serotonin production, but this happens only when the right beneficial bacteria are present in the gut microbiome.

Maintaining a healthy gut with the right balance of microbes is essential for supporting serotonin levels and overall mood.

This version better explains the source and role of serotonin related to gut health while maintaining accuracy.

Which Gut Bacteria Boost Serotonin Levels?

More studies are coming to light that point which gut bacteria may play a role in mental health issues. In this research, scientists have discovered that gut bacteria can also prevent symptoms of mental health conditions due to these microbes acting as catalysts for serotonin production.

One study found that the following microbes were instrumental in the development of serotonin 5:

• Lactococcus lacti subsp cremoris
• Lactococcus lacti subsp lactis
• Lactobacillus plantarum
• Streptococcus thermophilus

Interestingly enough, microbes also produce serotonin in different stages of their life cycle. For instance, one analysis found that serotonin levels grew during the late growth phase of Escherichia coli K-12 subspecies.

How to Improve Gut Health to Boost Serotonin Levels

Since microbes are responsible for serotonin production in the first place, the only way to boost serotonin levels naturally is to nourish and replenish the good guys. Here are a few tips to biohack your gut health and boost serotonin levels.

Microbiome Testing

The only way to find out if you have healthy levels of brain boosting bacteria,  is to see  going on in your gut by testing it. Take a gut test with Ombre.

We send you everything you need to test your gut health in the privacy of your own home.

Just mail us a sample using the secure and sterile equipment we provide. We will analyze your collection and determine which stomach bacteria is in your gut biome. That way, we can come up with a plan to improve your gut health and boost serotonin levels.

Strain-Specific Probiotic Supplements

When it comes to mental health, probiotics are the real deal. We already mentioned some of the beneficial bacteria responsible for serotonin synthesis 6.

Research on Bifidobacteria states,

“Probiotics may elevate blood tryptophan concentrations, modulate serotonin levels in the frontal cortex, and modulate cortical dopamine metabolites, thereby ameliorating depressive symptoms. “

– J Psychiatr Res.

By elevating tryptophan counts in the bloodstream, probiotics can assist your body in boosting serotonin levels.

Eat Prebiotics

Think the way to your heart is through the stomach? Gut bacteria feels the same way. Hey, they’re living things. Microbes need to eat too!

Studies suggest that eating prebiotics reduces the adverse effects caused by metabolized fat, including anxiety 7. When we eat prebiotics, it elevates levels of the serotonin 2A receptor in the brain.

Research about the exact functions of the serotonin 2A receptor is still in early stages, but scientists believe,

“The serotonin 2A receptor (5-HT_2A) has been implicated in mental disorders with complex etiologies that are still not clearly understood, in processes such as learning and memory, and also in neurogenesis. “

– Serotonin Receptors in Neurobiology

Prebiotics are fibers our body can’t digest on their own. However, the beneficial bacteria that boost serotonin levels gobble them up.

Eat plenty of:

• Jerusalem Artichokes
• Green Bananas
• Onions
• Chicory 
• Red Wine
• Dark Chocolate
• Lentils
• Whole Grains

• Eggs
• Turkey
• Soybeans
• Pumpkin Seeds
• Spirulina
• Chicken
• Spinach
• Salmon
• Nuts

With Ombre, we can help you find the right foods you need to succeed.