90% of Your Serotonin Is Made in the Gut Here’s What That Means for Your Mood
"The microbiome is important for mental health—the gut makes 90 percent of serotonin in the body." Dr. Daniel Amen, National Geographic 4th March 2025
Serotonin, often referred to as the "happiness chemical," plays a pivotal role in regulating mood, sleep, digestion, and even immune function. While many associate serotonin primarily with the brain, research shows approximately 90% of the body's serotonin is produced in the gut - surprising!
This revelation underscores the profound connection between gut health and mental well-being. Let's delve into gut - brain connection!
How Is Serotonin Produced in the Gut?
The gastrointestinal tract houses trillions of bacteria that aid in digestion, immune defense, and neurotransmitter production. Specific gut bacteria, particularly indigenous spore-forming bacteria, have been shown to promote serotonin biosynthesis in the intestines. These bacteria stimulate enterochromaffin cells in the gut lining to produce serotonin, which then influences various bodily functions, including mood regulation.
Scientific Insights Linking Gut Health and Serotonin
🦠 Gut Bacteria and Serotonin Production:
A study published in Cell demonstrated that certain indigenous spore-forming bacteria from the gut microbiota are crucial in regulating host serotonin biosynthesis.
🧠 Probiotics and Mental Health:
Research in the British Journal of Nutrition found that supplementation with specific probiotics (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) exhibited anxiolytic-like activity in rats and beneficial psychological effects in healthy human volunteers, suggesting a potential role in managing anxiety and depression.
How to enhance Serotonin Naturally
✅ Incorporate Gut-Friendly Foods:
🍎 High-Fiber Options:
Fruits, vegetables, and whole grains nourish beneficial gut bacteria.
🥬 Fermented Foods:
Items like yogurt, kimchi, and sauerkraut introduce natural probiotics into the digestive system.
🥜 Protein-Rich Sources:
Foods such as turkey, eggs, and nuts provide tryptophan, an essential amino acid and precursor to serotonin.
✅ Consider Targeted Supplements:
🦠 Probiotics:
Supplementing with strains like Lactobacillus helveticus and Bifidobacterium longum can support gut health and may positively influence mood. PubMed
🧬 Prebiotics:
Compounds that feed beneficial gut bacteria, enhancing their growth and activity.
💊 Magnesium and Zinc:
These minerals support both nervous system function and overall gut health.
✅ Minimise Gut Disruptors:
🍔 Limit Fried and Processed Foods:
Such items can cause inflammation and negatively impact gut microbiota balance.
🔥 Manage Stress:
Chronic stress has been linked to alterations in gut bacteria composition and reduced serotonin production.
💤 Prioritise Sleep:
Adequate rest is essential for maintaining a healthy gut-brain axis and optimal serotonin levels.
Indulged in Fried or Processed Foods? Here's How to Support Your Gut
It's natural to enjoy comfort foods occasionally. If you've recently consumed fried or processed items, consider these steps to aid your digestive system:
What If You Indulge in Fried Food or something (rather someone) stressed you out? (Because Life Happens!)
Let’s be real—we all enjoy comfort food sometimes! If you’ve had a meal that’s heavy in fried or processed foods, here’s how to help your gut recover:
✅ Take a high-quality probiotic to support digestion and gut bacteria.
✅ Eat fiber-rich foods (like leafy greens or oatmeal) in your next meal.
✅ Drink plenty of water to flush out toxins.
✅ Have a magnesium-rich food or supplement to support digestion and stress recovery.
✅ Go outdoors and move your body to reset your mind
✅ Ensure you do one thing for yourself (make your favourite snack or yummy drink)
The Bottom Line: A Healthy Gut
= A Happier You
Since 90% of serotonin is made in the gut, supporting your digestive health is one of the most effective ways to boost your mood and energy. By making simple dietary changes and incorporating clinically studied probiotics and gut-supporting minerals, you can restore gut balance, enhance serotonin production, and feel your best!
Looking for a gut-friendly serotonin boost?
Try a clinically studied gut health supplement designed to support mood, stress, and digestion!
Note: Always consult with a healthcare professional before making significant changes to your diet or supplement regimen.
