Dopamine and serotonin are neurotransmitters produced in your brain and they help regulating mood. However, they have distinct roles in affecting your mood. Dopamine is popularly known as the brain’s “reward/motivation” chemical promoting pleasure, motivation, and motor control, while serotonin is the “happiness” regulator, managing mood, sleep, appetite, and emotional stability.
Dopamine
Dopamine is a neurotransmitter released by neurons [nerve cells in the brain] and they carry signals between neurons. Dopamine is functioning as the “Accelerator” neurotransmitter. It motivates action and reward seeking. High levels feel like pleasure, addiction, or excitement. Dopamine is your supreme motivator. In addition to that role dopamine has role in movement and coordination of the body. It also has integral role in sleep, alertness etc.
While there is a difference between the actions of dopamine and serotonin. Dopamine provides short-term pleasure and motivation, whereas serotonin gives long-term happiness and calmness. Low dopamine causes low motivation.
How to boost the dopamine?
Dopamine boost is achieved by completing tasks, self-care, and engaging in exciting activities.
Exercising, meditating, and getting enough sleep increase.
Major dopamine boosting foods include chicken, eggs, fish, dairy, soy, avocado, nuts, seeds, fruits and vegetables.
Dopamine deficiency is associated with Parkinson’s diseases, hallucinations and schizophrenia.
The optimal range for dopamine in the blood is generally less than 30 picograms per milliliter (pg/mL).
Serotonin
Serotonin is a neurotransmitter produced in brain and gut by the nerve cells which provides satisfaction, calmness and long-term contentment to human beings. Serotonin gives long-term happiness and quietude unlike dopamine which is of short duration.
90% of serotonin is found in the gut and help digestion. Serotonin is present in the enterochromaffin cells in the gut, where it helps regulate the movement of the digestive system [gut motility]. Only 2%of serotonin is present in the central nervous system which plays a crucial role in mental health.
Serotonin levels influence your mood, sleep wake cycle, metabolism, appetite, cognition etc. It plays some role in regulating body temperature.
Serotonin production can be boosted by social connection, mood regulation techniques, and positive thinking. When serotonin levels decrease in your brain it affects neuronal signal transmission. Anxiety, insomnia, depression occurs from low serotonin. Low serotonin levels also cause constipation as it is important for digestion and gut motility.
Serotonin levels are influenced by
- Genetics
- Stress and environmental factors
- Some diseases
How to boost serotonin?
The optimal range for serotonin in the blood is generally 50–220 nanograms per milliliter (ng/mL)
Exercising, meditating, and getting enough sleep helps to increase this neurotransmitter.
Sunlight also has great role in boosting serotonin naturally. Exposure to sunlight for about 10-15 minutes helps serotonin production by the body.
Other ways for managing good serotonin levels in your body include
- reducing stress through mindfulness
- eating tryptophan-rich foods like eggs, nuts and seeds, turkey, tofu.
- Consuming good protein rich foods.
Comparison between dopamine & serotonin
- Both serotonin and dopamine are neuromodulators. That means they facilitate communication between neurons even with those neurons that are far away from the neurotransmitters release site.
- Both serotonin and dopamine affect sleep wake cycles. Sleepiness is caused by melatonin hormone secreted by pineal gland which has receptors for both neurotransmitters. Wakefulness state is caused by dopamine regulating norepinephrine.
- Both helps happy mood but dopamine improves mood instantly and it lasts for a short time while serotonin provides long lasting happiness and calmness.
Both these neurotransmitters are required in the brain only in the optimum levels. Excessive intake of them in the form of medicines is associated with physical and mental problems impairing communication between neurons. Serotonin intake if exceeds normal in depression therapy it may cause serotonin syndrome.
written by dr sanjana p souparnika