Beating The Blues: practical ways to support serotonin

Beating The Blues: practical ways to support serotonin

Serotonin is a neurotransmitter, or chemical messenger, that helps regulate key processes in the body including sleep, mood, libido (sexual interest) and body temperature. When people talk about Beating The Blues, they are often describing low mood, low motivation and disrupted sleep that can be linked with reduced serotonin activity.

Serotonin is a word often associated with the use of substances like E, P and BZP, because taking these can deplete this vital brain chemical. Prolonged stress, as well as a high protein, very low carb diet, can also contribute to lower brain levels. In the winter months, many people suffer with seasonal affective disorder (SAD), also called the Winter Blues, which is linked to light deprivation. Studies show that seasonal changes in natural light can alter levels of the hormone melatonin, which can then reduce serotonin. Working in enclosed spaces without natural light can cause a similar issue, creating a wide range of serotonin deficiency symptoms.

The most common symptoms linked with low serotonin include depression, carbohydrate cravings and binging, sleeping problems and insomnia, obsessive compulsive tendencies, anxiety and appetite changes, to name a few.

When serotonin levels drop, concentration can suffer and routine responsibilities can start to feel overwhelming. As depression sinks in, it can seem hard to get enthusiastic about anything. Emotional sadness, low self-confidence and social withdrawal are common.

At this stage, bodily functions regulated by serotonin can experience noticeable change. Alterations in sleep patterns are common, as this chemical is involved with determining the sleep and wake cycle. When serotonin is low, you may struggle to get into a deep sleep, yet feel exhausted and wake up tired, no matter how many hours you did get.

Many people experience mild to moderate depression at some stage in their life and they seem to cope, leading a normal lifestyle. But a serotonin deficiency can feel different, because you may feel withdrawn, lose your sense of humour and start to take everything personally. You can feel stuck in your head with thoughts racing. Comments, glances and situations may be viewed personally and negatively. If someone speaks to you, it can irritate you. If they do not speak, you can feel ignored and become angry.

Once at this stage, work colleagues and family members may start commenting about your behaviour and notice that you are not yourself. A common suggestion is to go to the GP, who may prescribe a medication such as Prozac or Zoloft, drugs that attempt to target and increase serotonin. Known as Selective Reuptake Inhibitors (SSRIs), these medications are thought to work by making more serotonin available in the brain. These can come with side effects, such as dizziness, decreased libido, insomnia, agitation, dry mouth and weight gain. A sleeping pill is sometimes recommended as well, but again, side effects are common.

From a natural health point of view, there are a number of options available that I believe should be considered before taking pharmaceuticals such as these. One of the most important things to focus on is supporting serotonin levels in your body. You can do this in a number of ways.

Consider taking 5-HTP (5-Hydroxy L-Tryptophan), an extract from a plant seed called Griffonia. 5-HTP is the next step in tryptophan metabolism and is converted to serotonin in the brain. 5-HTP is the immediate precursor to serotonin (5-Hydroxy-tryptamine or 5-HT). Your GP may not recommend 5-HTP to you. This is because drug companies have no interest in supplying this compound to the public, as 5-HTP cannot be patented. This is a real shame, as researchers have investigated 5-HTP in comparison to antidepressant drugs and some study results were impressive. Using standard depression scales, both the drug and 5-HTP groups have been reported to show similar reductions in depression.

Depressed patients who received 100g of 5-HTP three times daily showed at least a 50% improvement in their symptoms, without any reported side effects. Subsequent studies have also explored 5-HTP for anxiety, panic disorders, sleep difficulties and obesity. Some patients with panic disorder reported a feeling of relief after receiving 5-HTP. Always seek professional advice before self-prescribing.

Getting out in the sunlight for 20 minutes a day is an easy way to help boost serotonin levels. This may also help reduce stress levels, another important factor involved in supporting serotonin. If you are going to take stimulants and party pills, ensure you pre-load with the correct amino acids and nutrients before and afterwards.

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FAQ: Beating The Blues and serotonin support

What does Beating The Blues mean in a wellbeing context?

Beating The Blues usually refers to improving low mood, low motivation and the flat, heavy feeling that can show up during stress or darker months. It often includes practical steps that support brain chemistry, sleep and daily routine. Start with small, consistent habits like morning light, regular meals and a steady sleep schedule.

How does sunlight help support serotonin?

Natural light influences hormones that affect sleep and mood, including melatonin and serotonin. In darker seasons or indoor workdays, the lack of light can contribute to lower serotonin activity for some people. Try getting outside early in the day for a short walk, even if it is cloudy.

What are common signs that serotonin may be low?

Common signs include low mood, carbohydrate cravings, anxiety, irritability and sleep disruption. Serotonin also plays a role in appetite and the sleep-wake cycle, so changes can show up in more than one area. If symptoms are persistent or worsening, it is worth discussing them with a health professional.

What is 5-HTP and how is it connected to serotonin?

5-HTP is a compound the body can convert into serotonin in the brain. It is considered an immediate precursor in the pathway from tryptophan to serotonin. If you are considering 5-HTP, use it thoughtfully and seek professional advice before starting.

How quickly can lifestyle changes affect mood and sleep?

Some people notice small improvements within days, while deeper changes can take a few weeks of consistent habits. Light exposure, sleep timing and steady nutrition work together, so progress is often gradual. Focus on one or two changes you can keep doing rather than trying to overhaul everything at once.

Can diet choices affect serotonin levels?

Yes, diet can influence the building blocks and conditions needed for healthy neurotransmitter balance. Very low carb eating and high stress can contribute to feeling flat for some people, especially if sleep is also affected. A balanced approach with regular meals can be a practical place to start.

When should you talk to a GP about depression symptoms?

If low mood is lasting more than a couple of weeks, affecting daily function, or you feel unable to cope, it is time to talk to a GP. Support can include lifestyle guidance, counselling and, when appropriate, medication options. Reaching out early can make Beating The Blues feel more manageable.