The Dark Side of Serotonin
To understand the action of serotonin, it must be considered in relation to dopamine. In hierarchical games, serotonin is low in competing individuals, which is why they are irritable and aggressive (high dopamine + low serotonin). In alpha leaders, all neurotransmitters are at peak levels (high dopamine + serotonin). But in defeated low-ranking individuals – serotonin is also high (against a background of low dopamine). In low-ranking individuals, an increase in serotonin makes it possible to «endure» the inconveniences of low rank and accept defeat. After all, group cohesion is important for the group’s survival – therefore, those who have lost and resigned themselves feel better. They even begin to love their oppressors and obey them with pleasure. These are signs of «doormats».
High serotonin calms a person, improves their day-and-night routine, and gives an inner sense that everything around them is «as it should be», «fair», and «right». People with high serotonin tend toward traditional values; they are sociable but conservative. In general, a loyal friend is much more attractive to them than an interesting friend. The main thing for such people – is maintaining order and punishing those who «stick their necks out». High serotonin increases patience and reduces sensitivity to pain and other stimuli. A person with high serotonin has a reduced emotional response to harm to themselves – and this allows them to cope with challenges more easily. Their subjective self-esteem increases.
High serotonin serotonin (against a background of low dopamine) promotes tolerance even of a certain infringement of one’s own interests.
Many people are already aware that serotonin – is not the main culprit in depression, and in many cases of this illness serotonin is even elevated. Artificially increasing serotonin in depression does not cure it, but increases the ability to «endure» unpleasant symptoms. Artificially increasing serotonin blocks the functioning of the dopamine system and lowers dopamine levels. Antidepressants that increase serotonin often lead to anorgasmia and suppress the emotional response by blocking the functioning of the limbic system. This can destroy a person’s emotional life, while suppression of dopamine may lead to seeking it through external stimulants.
Serotonin lowers the level of aspiration.
Thus, high serotonin makes it possible to «endure» effectively, that is, to have a state of general satisfaction and blunting against a background of low social, emotional, and other activity. Low dopamine and high serotonin promote low aspirations and satisfaction with one’s position.
Too much serotonin against a background of low dopamine – this is an unhealthy combination of asexuality with sexual aggression, lack of compassion and attraction to risk, unscrupulousness, and cruelty.
Antidepressants reduce stress and anxiety – by blunting the person. Therefore, tolerance is often not an active, conscious (Buddhist) acceptance of reality, but passive resignation in the absence of aspirations. And this state is achieved chemically. Remember that systemic, nonselective use of antidepressants carries many long-term and unpredictable side effects for your psyche. And a reduction in the burdensomeness of existence may indicate not an improvement in the condition, but merely an increased ability to endure. Sunlight, physical activity, and a healthy diet act considerably more reliably and better than antidepressants. Thus, physical exercise for at least three hours per week reduced the risk of developing this disorder in the future by 27%. And each additional hour of physical activity reduces the risk of developing symptoms of depression by 8%. The role of light and nutrition for serotonin will be discussed in subsequent posts.
Low serotonin – this is a serious threat to those who are pursuing health and trying to manage carbohydrates. And these are not only general depressive symptoms. You will easily notice a drop in serotonin through increased irritability, when various things and people begin to annoy you. When serotonin falls, the control of the prefrontal cortex over the amygdala weakens, so you react more sharply to any threats, even imaginary ones. I have a simple test – a dislodged curb slab on the way home. With normal serotonin I do not notice it; when serotonin is reduced, it irritates me.
Another typical sign of reduced serotonin – is a heightened sense of justice, often an unhealthy one. With low serotonin, the world seems more “unfair,” and you tend to believe that others are also “unfair” to you. Any slights seem completely malicious and absolutely unfair. Sensitivity to jokes, wounds, and any other incidents is increased. With reduced serotonin, it is better to refrain from conflicts; you will probably lose. In addition, low serotonin is characterized by: vulnerability, heightened drive, attraction to authority figures, increased credulity, dependence on the opinions and evaluations of others, and reduced self-esteem.
Let us look at what changes, for example in diet, can lead to a reduction in serotonin levels? More on light and other matters a little later.
Unbalanced dietary restrictions. This is especially relevant for those predisposed to depression and anxiety, and those who poorly tolerate serotonin deficiency. Psychological symptoms may worsen while dieting. For this, it is necessary to limit glycemic load and add more protein or protein powder with a high BCAA content.
Reduced dietary intake of serotonin. This occurs rarely, when meat and dairy products and a number of plant foods, primarily legumes and nuts, are excluded or severely restricted.
Impaired intestinal absorption. The main enemies here are abnormal microbiota (which converts tryptophan into indole derivatives) and fructose malabsorption. If fruit causes you to bloat, then you probably have this condition. Restricting fructose will improve tryptophan absorption; beware of consuming large amounts of fruit instead of buns. «Fructose malabsorption is associated with decreased plasma tryptophan». Scand. J. Gastroenterol. 36 (4): 367–71.
Impaired transport into the brain across the blood-brain barrier. Here, too, there are two important factors. The entry of tryptophan into the brain depends on the blood tryptophan-BCAA ratio. Adding even small amounts of protein to carbohydrate food increases BCAA levels, which blocks this mechanism. As little as 4% protein is sufficient to prevent a change in the tryptophan-BCAA ratio. Therefore, BCAA-rich foods should not be added to every meal! (J Amino Acids. 2016; 8952520. Tryptophan Biochemistry: Structural, Nutritional, Metabolic, and Medical Aspects in Humans).
The action of insulin. When you eat plant-based carbohydrate food, insulin lowers BCAA levels (but not tryptophan) in blood plasma, increasing their uptake by muscles. A reduction in BCAA levels leads to a change in the tryptophan-BCAA ratio, which increases the transport of tryptophan into the brain and improves well-being. Yes, this is also another reason not to eat protein at the last meal – let the tryptophan go to the brain. (High-glycaemic index and -glycaemic load meals increase the availability of tryptophan in healthy volunteers. Br J Nutr. 2011 Jun;105(11):1601-6)
Yes, regulation of carbohydrate intake – is an important aspect of diet. But if you are prone to low serotonin levels, you need to be careful, otherwise your condition may worsen.